Mark Allen's Off-season Advice

Don't do speed work just to keep your edge. Speed and recovery are opposites on the workout spectrum.

Don't resume training after just a two-week break.

Don't confuse reduced training with no training.

Don't stop running.

Do listen to your body.

Recovery - after April 1st

In the December issue of Triathlete magazine, there's an article by Mark Allen on some tips for the ``off season''.

Here are a few of them:

SLEEP

``If you sacrificed a lot of ZZZZ's in-season, now's the time to get them back. But don't expect one nine-hour night to do the trick. If you are way behind in this area, give yourself a good month or so to rebuild the reserve.''

**

YOU ARE WHAT YOU EAT

``Give yourself a week or two of decadence after your last big event of the season, but then get it out of your system and go back to mostly healthy fare. Lots of nutrients take time to replenish, and good food is the best way to stock up.''

Triathlete magazine digital edition

As of June, you'll be able to get a subscription to a digital copy of the US magazine.

There is a trial edition (December's issue) that you can find through the magazine's website. As best I can tell, it will be about half the price of having the paper edition mailed to you.

DIGITAL VERSION
Receive 12 digital issues (plus the bonus Road to Kona issue) for only $US28.95
No additional shipping charges apply

PRINT VERSION
Receive 12 print issues (plus the bonus Road to Kona issue) for only $US28.95
Add $US22.00/year for Canadian postage
Add $US32.00/year for foreign postage

http://www.triathletemag.com/site3.aspx

Looking for a wind trainer

I'm looking for a wind trainer .. if you happen to have one that is collecting dust somewhere in your home, and would be interested in setting it free, then let me know.

Tim

Race wheels for sale

HED Race Wheels

ALPS Front (clincher) retails- $900
HED Rear TRI spoke (clincher) - $1250

For F.A.S.T special price contact Damon (includes Michelin Pro Race tyres)

Saunders to Kona

Nick has confirmed that he is headed to Kona later this year!!!

Kathmandu Sale - Starts Friday

Half off almost everything! Get a thermal for winter training!!

Sale runs for a month ..

Kurnell Four

Not to be outdone by his Six Foot performance, John backed up his cross-country run with another Kurnell, finishing 2nd. [Though I think he took out the series title.]

Dingo took a very solid fourth place, his last hit out before the World Police & Fire Games in Adelaide next weekend. http://www.2007wpfg.com/

It looks like most others were resting or busy training.

However, Alex competed, waving the French flag as he rounded the course. Anthony Donnelly put in a top run effort to complete his first Kurnell this season.

Six Foot Saturday

John Hill led an all-star local cast through the Blue Mountains on Saturday. It was just another training day as he prepares for his `long’ run in South Africa later this year. Still, he was moving, completing the course in 4:18.

Congrats also to Luke Littler, Fiona Skinner, Tony Golden (14th finish?) and Wendo!!

Wedding Day

Wedded bliss for Jo and Darren

Six Foot Track

The Six Foot Track is a 45km footpath stretching across the Blue Mountains from The Explorer's Marked Tree, near Katoomba to Jenolan Caves. The marathon started in 1984 and follows the length of the entire footpath. It is Australia's 5th largest marathon and by far the largest 100% off-road running event.

http://www.sixfoot.com/index.php

Weekend Training

sat bike 6 am york rd gates ..lights please...note this is a pacey ride

those doing 160k

via la paruse....easy w up to end of anzac parade....race pace pacey for ironmen from that point aprox 10k...to waterfall ,down hill,right at bottom to stanwell veer right then left at roundabout to sublime pt turn and return back to sutho garage same way...re group...steady home but pacey where safe

100-120k people same but turn at 60k point

run after

practice your race day nutrition !!! last chance !!

sunday 6:30 am york rd gates if on your prog .......easy to kurnell

or kurnell race or rest

note i will not be around as i,m doing 6 ft track and kurnell so dame /lisa will look after u all............be safe please !!

regards
jh

ps i will only be on mobile fri and not on email as will be at blue mountains 6 ft track expo

Amanda's Malaysian Day

Oh My God

What can I say....... my race report is as follows:
The swim start was a bit of a debacle as most of the athletes were still on the dock as the gun went off but luckily I had swum out to the start line. I felt great in the water and took off at a great steady pace. I was pretty soon catching some of the pro's and was pretty sure I was the first one in my age group. Out of the water in 1 hour flat (no wetsuit) not bad at all.

Onto the bike and I took the first 10km easy. Had a massive big hill to go up and did not want a repeat of the dreaded butt cramps ... please see previous race reports.

Settled into a steady pace and started to put some time into the other girls. I went around in 5.40 and felt great. (NB: The race statistics show that Amanda averaged 35.7k/hr for the 60km between 25k and 85k and she averaged 34.2k/hr during the final 60k!! She was cruising.)

Next was the run and had figured out that the only other girl in the running was an Aussie.. She was still about 15mins down and I was pretty sure if I could hold it together on the run I would be good for it.

First lap was good but hard but no time change, second lap was harder but still no time change, third lap I figured she would make her move so I put in a little bit more effort I had her by 20 or so mins.

Collected my final wrist band and headed out for the last lap. I got to the last drink station at the top of the turn around and that’s the last thing I remember. Apparently I started to stagger at the 36km mark and collapsed on the side of the road. I don’t remember a thing but the ambulance came and picked me up and took me to the medical tent.

I was unconscious for about 2 hours and when I came to I didn’t know my name or luke’s or even recognise my mum. So they took me to the hospital where I started to come round. I couldn’t believe I was 6 kms away from finishing and was so far in front and blacked out. Dam Dam Dam. I was headed for a 11 hour race for sure and am so disappointed not to have my well deserved kona spot but they don’t give them out for 36 km they only give them out for those who cross the finish line.

What I am taking away with me is that I know I have it now and I know I will get that elusive spot this year as this was so dam hot and hard. I led all day and toughed it out til they had to drag me off the bloody course unconscious.

Nick 5th in NZ!

BROWN, Cameron 6/3/1 34 00:47:52 04:43:07 02:51:09 08:26:33

2 BELL, Luke 4/2/2 27 00:47:26 04:42:27 02:53:15 08:27:40

3 SINDBALLE 5/1/3 30 00:47:49 04:35:10 03:06:52 08:34:46

4 MEADE, David 54/6/4 36 00:54:15 04:47:22 03:07:28 08:53:54

5 SAUNDERS 30/7/5 33 00:51:41 04:50:59 03:08:54 08:57:31

It came down to who could run the fastest.

Tim's Malaysian Report

He is a big guy, and I can’t quite understand why I am not making up more time on him as each of the 5-kilometre sections of the run progress. Yet I am narrowing the gap and I think he is either in first or second place in my age group.

I have the image of being handed a trophy in my mind (something that I was thinking about before the race as part of convincing myself that I was capable of being competitive). I go as far as to tell myself - `I can win. I can win. I can win.’ Much better than `I hurt, I hurt, I hurt.’

**

I made the decision to train as hard as I could about two months before the race. I had been training consistently for several months already but hadn’t yet made my decision to go to Malaysia.

There’s no doubt that I was able to find a renewed focus for the training for this race and that racing at Kurnell helped build some additional confidence. I went from 7th to 6th to 4th in the three Kurnell races this season.

I also held up extremely well through the training. Then I fell off my bike near the end of the last time trial in Centennial Park and a few doubts started to creep into my mind. I was exhausted. Had I pushed myself too far?

With Margreet’s help, I reviewed all of my training logs. I had completed some tough sessions and recorded some solid times. The time trials, both the 60k and the 40k ones, provided an immense boost to my conditioning and my confidence.

I thrive on training hard and being out in front or with the front group. I enjoy immensely the camaraderie and the competitiveness that pushes me to a higher level. It’s not a question of out-gunning anyone in particular on the bike or track, OK sometimes it is, but it’s more about tapping into the desire that we all have to be faster that motivates me to train as hard as I can.

The 5k running time trials after track - being chased by or chasing after Alice, Jacqui, Oli, Gez and Lisa - really helped me focus and be more aware of what was going on around me. Something that I thought that I’d understood much earlier.

In the two weeks before the race, I drew heavily on what I had accomplished in training as I spent more time getting a mix of massage, hyperbaric and Chinese medicine therapies than swimming, cycling or running. My taper was more a dead stop than I had planned.

My confidence rebounded as I got some additional rest, and reassured myself that I had done the work. And then I knew was ready.

**

As I near the 36km mark, the final turnaround, I see him and he is standing still. I am willing myself so far forward that I also remind myself to stand up straight. Maintain my form. [Form is one of the words that I wrote on my inner right forearm ahead of the race. Surge was another word and so was Strength. There’s little left of any of them now. But I still see them in my mind.] From the moment I see him, my spirit is renewed: I know that I’ve got him! He is not going to get away from me!!

I decide without hesitation to increase my leg speed, everything is relative. Still, I am determined to run by him as fast as I can and maintain my ``surge’’ for as long as I can – can I do so for 6km?

After about 2km, mostly a gentle downhill, I am well clear of him. The surge has hurt as much as it helped – I feel fatigue taking over and fast. Am I in first or second? I have no idea. My objective heading into the day was to race as hard as I could so I have no regrets at this point. All I am thinking about now is getting to the finish line!!

Passing through the aid stations, which are becoming increasingly congested, all I want is coke.

With about 1.5km to go, my legs start to wobble. Oh. I so want to walk, and yet I know that it’s the last thing I should do. I keep telling myself that ``I feel great’’ – I say that so many times that I lose count. I keep ``running.’’ Again I command myself to stand up straight – I am in heavy forward lean mode. I look back one more time and see no one. Whew.

As I approach the finish line, I slow and stop just before breaking the tape. Why is there a need for a ramp right at the finish? The previous year I had run so fast the final 100 metres that I missed out on the joy of finishing, and of seeing Margreet in the crowd.

I cross the line, and graciously accept a seat in a wheelchair. First time! I remember telling John that I never had that feeling of falling over at the finish line and his reply was that he’d help me achieve that! Thanks coach!!

As I’m wheeled to the recovery area, I have no idea what position I am or what my overall time is. I am quite confident of having reached the podium.

Early in the bike my watch and my speedometer both decided to stop working. I was able to get a heart rate and to run the stop watch for the run splits but I had no other information. And I didn’t see a clock at the finishing line.

One of the Aussies in my age, Andrew Charles, goes to check the media tent for the unofficial results. He breaks the news to me that I am fourth and he is fifth. There are three slots.

I am too elated with having raced as hard as I have to feel anything else. Yes, getting a slot for Kona was important to me. Yet I really was driven and motivated to race because I wanted a far better performance than I had a year earlier.

**

In the end, I was fourth out of 75 who finished the race in my age group. There were 107 listed pre-race in the 40-44 age group.

I went sub10:30, the fourth time in my seven Ironman races. I was more than an hour faster than a year earlier on a hillier bike course, but one in which my training had put me in great condition. I had the second-fastest bike split in my age group among those who finished. (Two others rode a few minutes faster than me but failed to finish the run.) And I had the fifth-fastest run split at 3:51.

My overall time this year would have won my age group in 2006.

Heading into the race I had set a very conservative target of 10:45. I believed that a sub10:30 would put me on the podium.

**

The next day we head to the Kona slot meeting. I have no expectations of getting a slot. At breakfast, a beautiful buffet at the Westin, I say that I am going to retire from Ironman. I expect everyone who finished ahead of me to take the slots available in my age group. That’s why most people go to Malaysia, I think.

Among those registered in my age group, I knew that there were as many as 10 who would be competitive – most of them having been to Kona already or having sub10 finishes at various races.

The 40-44 age group is next. The winner takes his slot. Hmm. He’s younger than me but looks at least five years older. I don’t recall seeing him on the course at all. He finished about half an hour ahead of me.

The name of the second place guy is called but there’s no movement in the room. They move on to the third place guy and he takes his slot. They call out for a second time the second place guy. Again no response.

And then they call my name.

`We are going to Kona’ is what I text to Margreet. I am in shock. So is she, as she responds ``OMG’’ for Oh my God.

My retirement has been postponed.

Tim

Become a coach

NCAS Level One
Triathlon Coach Training Program

Date: April 14th (Saturday) & 15th (Sunday) 2007

Time: 9.00am - 5.00pm each day

Venue: URAC Building - University of Wollongong , Wollongong , NSW

Course Cost: $300 TNSW/TA Members, $400 non TNSW/TA Members

Full details on enrollment, fee’s, course syllabus, and course requirements at www.trinswrace.org

Enrollments and full payment closes FRIDAY 31st MARCH 2007.

M-Dot NZ

Go Nick Go!!

Check out all the excitement at the 2007 Bonita Ironman New Zealand live from Lake Taupo this Saturday, March 3rd, 6:45am, only at Ironman.com.

Weekend Training

sat bike: 6 am york rd gates as per your prog ... note some going to port including me so i wont be there ... casuals waterfall return through nat park optional

sun bike 6:30 am york rd gates ... yes 6:30 NOT NOT NOT 6:15... kurnell return, run after

icebergs social sun night from 5 pm...see u in the bungo bar later :-)

regards
jh

Kurnell Four - Entries

Early entries for the final Kurnell race close at 5pm on Friday .. March 2nd.

Malaysia 2007

I can't say enough good things about this race. It was a solid day.

In short, Amanda had a superb swim and she was on fire on the bike. She really seemed to be enjoying the day. She pushed herself hard. When she ``left'' the course at about the 36km mark, she was a long way in front in her age group.

I don't have any details on how she's doing at the moment. Both her mom and Luke were with her last evening after the race as she was receiving some medical attention.

It was an intense, hot day and more than a few people were given a lift by ambulance to the finish line. Many, many others walked a very long way.

As for me, I couldn't be happier with my race - I had an amazingly fast first half of the swim, rode within myself as planned and ran very consistently, with enough for a ``surge'' at about 36km to pass someone in my age group. It was the first time that I've been able to push so hard.

It's time now for a massive buffet breakfast at the Westin!!

M-Dot Malaysia

Amanda Balding 25-29 .. #635 .. one spot

Tim Moore 4-444 .. #434 .. three spots

There are a few more than 700 athletes registered, more than twice a year ago. The weather looks to be good - sunny and hot with a bit of humidity.

The gun will go as soon as the sun rises, which is expected to be about 7.15am local time. We are three hours behind Sydney.

M-Dot Malaysia

Malaysia Ironman is on Saturday February 24th. Amanda is either enroute or has just arrived on the island of Langkawi. I arrive Monday morning. There should be some coverage on ironmanlive though last year it was a bit sporadic.

Thanks for helping me with my preparations during these past two months. I'm really looking forward to the race.

During my absence, the blog will fall somewhat silent though I do plan to check email at least once a day and may post an item or two.

For all of you racing at Huskisson - whether short or long - have a great day!

Sydney weather through Monday

Saturday Possible shower
Min: 21°C Max: 26°C

Sunday Mostly sunny
Min: 21°C Max: 26°C

Monday Mostly sunny
Min: 21°C Max: 26°C

Train with the best - here

From USA Triathlon

COLORADO SPRINGS, Colo. (Feb. 12, 2007) - U.S. national team program triathletes are hoping a change in venue will allow them to take their training to the next level for the 2007 racing season.

The U.S. athletes typically begin preparing for the season in January, with baseline testing in Colorado Springs. From there the team has historically traveled to California to train at the Olympic Training Center in Chula Vista, a site that allows the athletes to experience not only warmer weather but faster- paced training at sea level.

While several of the younger, up-and-coming athletes will still train in Chula Vista this year, a group of 20 - including national teamers and other elites - will take their warm weather, sea-level training to the triathlon-crazy country of Australia for a month-long training camp beginning next week.

"We want to take our athletes who will be competing on the World Cup circuit to Australia where they can train at a higher level with other high-caliber international athletes," said USAT Sport Performance Director Scott Schnitzspahn.

In addition to the Australian athletes - often among the best in the world - the U.S. contingent will be joined by athletes from Canada, Spain and Switzerland.

Weekend Training

sat bike/run 6 am york rd gates-hard day...easy to airport then pace .. will advise

run after

note: the good vibrations concert is on sat so u might not be able to park in the park not sure about running in park but think ok but maybe has to be inside gate loops

sat swim..i cant go but email group if going 5 pm bondi icebergs

sun bike 6:15 am york rd gates shorter easy ride altho a few might be going long as cant do sat long..ie: alice

sun brat race 10 am hefron park

sun at bergs social from 5 pm

monday stg swim 6:30 pm n bondi

jh

Calcium and Vitamin D

Associated Press

OMAHA — Very active young women who took higher-than-recommended doses of calcium and vitamin D supplements for eight weeks had fewer stress fractures than women who were given dummy pills, a study of Naval recruits showed.

Experts called the results encouraging and of interest to young female athletes as well as women in the military.

“What really surprised us is that calcium/vitamin D supplements made a significant difference in such a short period of time,” said lead researcher Joan Lappe of Creighton University. “Frankly, we were not sure we would see any statistically significant results in only eight weeks.”

The study, funded by the Department of Defence, was presented recently at the Orthopaedic Research Society's annual meeting in San Diego.

Stress fractures are the most common type of injury seen in military trainees, particularly women, and are also prevalent in some athletes.

The body uses calcium to build and repair bones. Vitamin D helps the body absorb calcium.

The Creighton University study found that women who took 2,000 milligrams of calcium and 800 international units (IUs) of vitamin D daily had 27 per cent fewer stress fractures than those who didn't.

From:

http://www.theglobeandmail.com/servlet/story/RTGAM.20070214.wcalcium0214/BNStory/specialScienceandHealth/home

Lance on confidence

From a new book on Lance called, How Lance Does It by Brad Kearns

``I asked Lance if he utilised anything beyond hard work - such as mental training or focusing techniques - to hone his confidence. ``Nah, I'm not a real Zen-type person, at least I don't think that I am. I'm a more mechanical-type person. I like to get into the rhythm of physically training hard, seeing the courses - hands-on physical work. Once I do that, everything else comes together. If I prepare my body properly and know what to expect with the race-course - mentally, that is the best preparation for me. Superstitions, rituals, sitting in a dark room focused on every curve and every hill - I have no use for this type of preparation. For me, knowing that I've done all the work is a magical feeling. When I'm on the starting line knowing that I've worked harder than anyone else - that is a great source of strength and inspiration for me.''

Watch Mottram in Sydney

Telstra A-Series meeting at Sydney Olympic Park this Saturday, 6.30pm

Craig Mottram running in the 3000m event.

Tickets are available from Ticketek or at the gate.

Adult $15.00
Child (12-16), pensioner, student $8.00
Child under 12 Free

http://www.athletics.com.au/

Oatmeal - breakfast of champions

Eating any oatmeal is good for your health, as long as you consume the right type. Currently the USDA recommends that adults should consume 6 to 8 ounces of grains daily.

Grains such as oats provide B vitamins, minerals, and dietary fiber. One of the most important benefits to eating oats is the water-soluble fiber that it contains as this type of fiber can help lower blood cholesterol levels. Soluble fiber also extends the time it takes the carbohydrate in a food to reach your bloodstream, referred to as the glycemic index of the food.

Oats come in many different forms. Instant oatmeal has 3 grams of fiber per serving, with 1 gram water-soluble. Of course depending on the brand and type of oats you may find some slight differences in these amounts.

When choosing instant oatmeal, it is important to choose the right type. Instant oatmeal is often processed with salt, sugar, flavorings, and colorings. Check the ingredient list and Nutrition Facts label.

Choose an instant oatmeal with at least 3 grams of fiber. Fiber helps you stay full longer, which can help with your weight control efforts, and also keep your stomach satisfied until lunchtime.

Oats naturally have about 3 grams of fat per serving, so any more than that is added fat. Make sure there is no trans fat or hydrogenated oil in the instant oatmeal. Instant oatmeal can also be highly sweetened, so look for those with little or no added sugar as this adds some empty calories to your diet.

If you want additional calories, add nutritious choices such as raisins, or other dried fruit, or healthy sources of fat such as almonds and walnuts. Adding dairy milk or soy milk to your oatmeal adds protein as well.

*source unknown

Fastgear - Newsletter Three is out

The third newsletter is out .. contact JH to get on the mailing list

fastgear@bigpond.com

Top sellers from fastgear's web site in the past month:
1. Caffeine gels
2. X'treme energy source
3. Locklaces
4. 4:1 energy source
5. Supercarbs esource and isotonic
6. Defeet socks

Kona Lottery reminder

Are You Ready To Make the Dream A Reality In 2007?

Deadline for Entry is February 28th, 11:59pm ET.

Every year, 200 lucky athletes find themselves with the opportunity of a lifetime at the Ford Ironman World Championship, via the Ironman Lottery Program. Will you be among them?

Round Four Kurnell

Entries are open for Round 4, Sydney Triathlon Series - Kurnell

Remember that entries are already 25% full; that the early bird rate ceases at 5:00pm on the Friday WEEK before the race and late entries will close when the race is full, or at 5:00pm the Wednesday before the race.

Race day is March 11th.

Cronulla filling fast

The Cronulla Triathlon is continuing to fill with race organizers predicting their 600 athlete race cap will be reached within the next two weeks. Early Bird entries are closing on February 16. The 2007 Cronulla Triathlon is the 2006/07 State Triathlon Olympic Distance Championships and will be held on 18 March 2007.

Stop Press: Craig Alexander, Craig Walton and Chris McCormack have all signed up for the Cronulla Triathlon. The event is fast becoming a must do race for pros and age-group athletes alike.

For more race details visit: http://www.cronullatriathlon.com.au/

From TriTravel

Kurnell results link

For the Kurnell details:

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

Jacqui - 1st Age Group Woman!!

A day of firsts for many at Kurnell's third race of the season. The water was calm, a huge tailwind was heading out of Kurnell (and just as much as one to battle on the way back) and then the sun was shining brightly for the run.

Jacqui RAN her way to first place, coming out of both the water and off the bike in second in the 30-34 age group. Alice was second, with the fastest bike split and second fastest run.

JH took out first place in his age group by more than TWO minutes, even with a puncture. He was running like the wind. Could it be those socks?

Nick, racing as an age grouper, took first in the 30-34 age group leading from start to finish. Paul was 6th (with the third fastest swim) and Dingo 9th in the same age group.

Oli was fifth in the 24-29 age group, going from 15th out of the water (Not acceptable when you have a personal swim coach!), to 3rd on the bike and 1st on the run!! James followed shortly after for 7th in the same age group.

Tim (me) was 4th in the 40-44 age group. My best placing ever at Kurnell!! And I was fourth out of the water!!! Thanks for all the swimming lessons from Lisa and advice from Jacqui. Bring on Malaysia!!

Others? Dave?

World 1/2 Marathon Record

Sammy Wanjiru of Kenya broke the World Half Marathon record* with a scintillating display of front-running in the Ras Al Khaimah International Half Marathon in the United Arab Emirates early this morning (9 February).

Wanjiru, just 20 years old, clocked 58:53.

Wanjiru set about his task with a will, shooting to the front of a field of around 15 men who hurtled through five kilometres in 13:27. That was slightly downhill, whereas the second 5k of the out-and-back course was slightly uphill. That was covered in 14:20, for an outrageous 10k ‘split’ of 27:47.

http://www.iaaf.org/news/Kind=2/newsId=37521.html

SMF Hobart International Triathlon

SMF Hobart International Triathlon

Australian Elite, U23 & ITU Junior Sprint Distance Championships
ITU Junior Oceania Championships
TA Age Group Selection Race (ODT)

Entries Close TODAY .. Friday 9th February 2007 at 5.00pm

An additional $50 late entry fee will apply until Tuesday 13th February 2006 at 5:00pm. No entries will be taken after this date

To enter online and for athlete information including course maps go to: www.tasmanianevents.com

Weekend Training

sat bike 6 am york rd gates...easy week optional ride to kurnell

note:some are going longer due to missed rides

sat swim 5 pm icebergs or n bondi..text or email me if swimming on sat please

sun -- no ride..easy week or kurnell race but any casuals 6:15 am york rd gates

mon swim 6:30 pm with stg

regards
jh

Hmmmm -- Monster Shark!!!!

Sydney Morning Herald online
Dylan Welch
February 7, 2007 - 2:20PM

Reports of a "monster" great white shark near southern Sydney beaches have got local authorities stepping up patrols.

Locals at La Perouse beach, Botany Bay, rapidly left the water about 8.30am today when a large shark was spotted nearby.

Surf Life Saving Sydney spokesman Steven Leahy said a helicopter made several passes over Botany Bay shortly after, but failed to spot the shark.

"A number of people have said it is a monstrous shark, up to 15 feet. Anecdotal evidence to us has been that it is actually big enough to create a wake behind it," Mr Leahy told smh.com.au.

After investigating today's reported sightings Mr Leahy said it was likely the shark had been around for at least a few days.

"It has harassed people, apparently it has come close to land, into the shallow water on several occasions.''

SLSS is planning to lay on patrols tomorrow morning at the beach, which is usually unpatrolled.

"We're hoping that we will have two Jet-skis patrolling the area along with an offshore rescue boat between 7am and 9am," Mr Leahy said.

There will also be several lifesavers patrolling the beach.

"When several people tell us that it's a monstrous shark and that it's been there the last couple of days and [that] it's been getting closer and more aggressive, then we have to take that seriously.''

End of the time trials

Thanks to Tim, and John, for the month of time trials. Some solid training for all, no matter how many completed or almost completed. I for one though am looking forward to a somewhat shorter Saturday session and a bit more sleep on Tuesdays!

Apparently there are still a few monitors for sale, contact John before they are gone.

IMG revamps Port Mac entry

IMG has revamped how an athlete can gain a spot to race at Ironman Australia at Port Macquarie, eliminating the need to win a spot in a qualifying race.

The new system, which is similar to how Ironman races in the US work, will allow anyone to enter as of July 7th. The catch is that you must ``validate'' your spot by completing a half or a full-ironman ahead of the Port Mac race date.

In a related move, the qualifying series has been reworked for the 2007-2008 season with races in Tasmania and South Australia dropped from the schedule. The full Ironman in Busselton will be a validating race for Port Mac and there will be a new half ironman in a yet to be named location held in February 2008.

See the previous posts for more details.

2007-2008 Validator Race Calendar

May 5 Busselton half

Aug 19 Yeppoon half

Sept 30 Gold Coast half

Nov 11 Port Mac half

Nov 18 Shepparton half

Dec 2 Busso M-Dot

Dec 16 Canberra half

Feb ?? New half venue to be announced in May! (Forster?)

Tassie, South Australia Lose 1/2 Ironmans

Both the Tasmanian and South Australian half ironman races have been dropped from the calendar for the 2007-2008 season.

Qualify no more!

As of next year, anyone who wants to enter Port Mac can do so, as long as they complete a half ironman, eliminating the need to meet a qualifying standard.

There will be places for 1800 athletes and entries will be open on July 1. Multifinishers will be able to enter as of June 1st though they will still have to complete a half ironman to ``validate'' their spot. Legends can just enter!

This is the news letter sent on Monday:

New Ironman Australia Entry Procedure:

Entries open July 1, 2007. Enter and pay online at www.ironmanoz.com

Entries will close when the field limit of 1,800 competitors is reached. A waiting list will be put in place if required.

Multi Finishers (5 times to 9 times) entries will open on June 1st 2007, giving ‘one month head start’ to enter before the general entries commence. Note - Multi Finishers (5-9 finishes) will still be required to validate their Ironman entry.

Ironman Australia Legends (10-times or more Ironman Australia finishers) will be exempt from validating their Ironman entry.

International entries will be exempt from validating in the Snap Australian Half Ironman Series but will continue to be asked to have completed a Half Ironman in the proceeding 12 months.

After entering Ironman Australia, competitors will need to compete in one or more of the Half Ironman races to validate their entry. Once an athlete completes a Half Ironman race their name will automatically go into the confirmed entry list.

The confirmed entry list will be continually updated after each validation race. The final Ironman race field will be confirmed after the final race of the Series i.e. Ironman 70.3 event in February 2008. If a waiting list is necessary this will be updated progressively and these competitors put into the field as withdrawals occur.

Withdrawals from Ironman Australia received before the last event in the Series (Ironman 70.3) will receive a refund of their entry fee less an administration fee of $160.

Failure to validate by the final race of the Series will mean an automatic withdrawal from the 2008 Ironman Australia. In these cases, athletes will be withdrawn and will receive 50% refund of entry fee.

Faster Aussies

QUEENSLAND'S Courtney Atkinson claimed his first title of the 2007 triathlon season when he won the City of Perth triathlon in hot and windy conditions Sunday.
Atkinson clocked 54min 46sec for the sprint style race format to win from Canberra's Simon Thompson (55min 23sec) and David Dellow (55min 57sec).

Triathlon legend Brad Bevan, in a rare appearance, chased the younger athletes down to secure a fourth place in 56min 24sec.

In the women's event, under-23s world champion Erin Densham won a close finish in 1:00.47 from Coffs Harbour's Emma Moffat (1hr 1min.43sec) with Perth's Tameka Day third in 1hr 2min 5sec.

http://www.theaustralian.news.com.au/story/0,20867,21168908-23218,00.html

Speedy Kiwis

Bevan Docherty and Debbie Tanner won the national elite sprint distance triathlon championships titles at Kinloch near Taupo yesterday.

Commonwealth Games silver medallist Docherty was too good in the men's race covering a 750m swim, 20km bike and 5km run.

He won in a time of 59.44m, 17s ahead of Kris Gemmell, who came came second, 25s clear of third-placed Graham O'Grady.

Tanner was a clear winner in the women's race, clocking 1h 7m 35s.

Anna Hamilton was second, almost 3m behind Tanner, with former junior world champion Rebecca Spence third.

http://www.nzherald.co.nz/section/4/story.cfm?c_id=4&objectid=10422448

Mooloolaba Triathlon Festival

2007 Mooloolaba Triathlon Festival/ITU World Cup - 23-25 March 2007

Age Group World Championship Selection Race

ENTRIES

For all USM Events you can enter through the secure on-line entry form available at the official web site, www.usmevents.com.au or phone USM Events for queries on (07) 5449 0711.

Weekend Training

friday track:6 am mckay oval make sure u,ve warmed up a bit to start the e2 work at 6

friday pm swim-bondi please email me if interested

saterday -last of the tt,s at kurnell...those that can come early please do at 5:45 am otherwise 6:15

others sat 6 am york rd gates.

sat swim 5 pm bondi icebergs or beach if not rough-text me or email if coming on sat to confirm

sun bike optional 90-100k bike 6:15 am york rd gates or rest or calga tt....note next week end is easy bike w end or kurnell tri

monday stg swim 6:30 pm north bondi where colin trys to drown everyone :-)

regards
jh

ps nice turn up this morning?? :-(

Kurnell entry link

Just a reminder .. early bird entries close end of day FRIDAY for third Kurnell race

https://secure.eventdirector.net/reg/event.asp?id=1630

Supercarbs and Caffeine Links

Links to the High Five web site which might be of interest:

High Fructose sports drinks (Supercarbs)

http://www.highfive.co.uk/super%20carbs/supercarbspg1.html

http://www.highfive.co.uk/super%20carbs/supercarbspg5.html


Caffeine

http://www.highfive.co.uk/energy_gels/caffeine_research.pdf



From Tim

Who are those helpers?

Ever wonder why someone would get up in the middle of the night to hand out bottles and gels and collect .. well, you know ..

Kate is a dietician and Sara is a sports scientist.

And Tim, he's an ironman (a 9:53 Kona finisher), as well as one of the owner-directors of High Five for the past decade.

Triathlon Week

Just stumbled across this site .. FYI .. I haven't checked it out in detail yet.

Apparently there is a new forum of sorts on xtri.com too ..

***

Triathlon Week, launched in 2003, is a free online triathlon training community featuring dozens of triathlon forums, updated daily.

By joining, users get access to discussions with thousands of other active members, triathlon training articles, workout partners, race calendars, and more.

Visit http://www.triathlonweek.com for more information

European Cycling Tour

Anyone feel like coming over here to do a bike race in France this dummer?

Just thought I’d let you all know what myself and a Scottish mate are up to in case you’re interested in joining us:

Am planning on these 2 races:

http://www.csportsmegeve.com/index.htm 10 June (did the 160km race last year and it’s a blast / goes over some famous Tour De France mountains)

http://www.ardechoise.com/index_en.php3 21-23 June (few options here including a three-day 600km stage race – not sure which one to do yet. Is touted as “the most beautiful bike race in France”)

Ironman Switzerland (Zurich) 24 June – not doing this one but may go over to watch three Aussie friends who are doing it (1 from Perth/ 2 from Qld)

Tour De France – believe it or not it is starting in LONDON this year !!! On the 7/8 July then heading off into France. A MUST to see if in UK at the time

Simon

Port Mac Training Camp

Please advise interest to John

Ironman WA on TV Feb 3rd

DEAR 2006 IMWA COMPETITOR,

DON'T FORGET TO WATCH THE 2006 SOUL IRONMAN WESTERN AUSTRALIA TRIATHLON TELEVISION SHOW THIS SATURDAY 3 FEBRUARY

CHANNEL 9 - 2PM - 3PM

Revamped xtri.com

The new look xtri.com is out.

http://www.xtri.com/

Canbarra Capital Tri

Dean powered himself to 11th overall, Lisa 4th women overall and Dingo 10th in his age group.

Some super fast times. For 40k on the bike, Dean clocked 1:00:48. For the 10k, Dean ran 34 flat, Lisa 38.02 and Dingo 38.45!!!

Results on multisport australia.

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

Sydney Striders 10k Series - February 3rd

Next Saturday marks the start of the 2007 Sydney Striders 10k series. The first race of the season is at Lane Cove. These are quite informal events with a reasonably high quality level of runners. See details below:

Open 10K Race Series - All Welcome
Ten races across 4 scenic Sydney courses
# First race 7am first Saturday in February
# Then... same time on the first Saturday of each month
# Last race first Saturday in November
# Races 1 to 9: $15 for Visitors, $5 for Striders (fee includes refreshments)
# Registration from 6:30am on race day only.
# 60 minute limit (sorry, not our rule)

http://www.sydneystriders.org.au/10k/

Ocean swims - Big Swim + Cole Classic!

Congrats to Amanda who competed in the Big Swim on Sunday.

The 2.7km course runs virtually straight out from Palm Beach, parallel to the coastline, around Little Head and into the centre of Whale Beach.

If you're keen to get your feet wet next weekend, the 2km Cole Classic is set for February 4th at 10:30am in Manly. If you're really keen for a swim, the 10k event starts at 7am!!

http://www.coleclassic.com/

Triathlon dropped from Commonwealth Games

The Commonwealth Games Federation confirmed the list of 17 sports for New Delhi with tennis and archery replacing triathlon and basketball.

Triathlon attracted large crowds in both Manchester – where it made its Commonwealth Games debut – and Melbourne, but one of the problems with staging the sport in New Delhi was apparently finding a swimming course safe enough for competitors to use.

The chief executive of Triathlon New Zealand, Dave Beeche, said the International Triathlon Union advised national bodies last year it was unlikely the sport would be on the New Delhi programme.

"They were doing everything they could to get it into the programme but they just couldn't find anywhere for the swim. The conditions of the road might have been a challenge too.

"We've been speaking to the ITU about trying to find an alternative event to keep the sport in the public's mind, but haven't seen anything firm yet.

"It's disappointing not to have triathlon on the programme after doing so well last year. We will have to work hard to make sure the sport's profile stays up there."

From: http://www.stuff.co.nz/3941502a1823.html

What did I say about the Wind?

We've all heard it - whatever the weather on race day, it's the same for everyone. And so the previous two Saturdays of wind at Kurnell were embraced by most of us. What can you do.

Unfortunately I wasn't in as embracing a mood today, and the wind knocked me around at will heading away from the Caltex station, and I would have eagerly swapped my bike for a bottle of Coke and a chocolate bar.

But the key is that we got through 150km of training on the bike in weather that will make us fitter and stronger at the end of the day .. and it came on the second last day of three solid weeks of effort.

There are far more positives than negatives to take from the ride. And perhaps next week I'll finally get the `really good' stuff and hammer through the time trial. So hold onto your handlebars and keep spinning. It's a month to Malaysia and the same to Huskisson and not that much longer to Port Mac.

``If a man does not know what port he is steering for, no wind is favorable to him.” Seneca

The Art of Going Backwards

Without warning, it struck me - I was going backwards. It wasn't something that I was conscious of. I suspect it's a phenomena that most of us have experienced at one time or another.

It was a tough day at the office for me. Oh well. Tomorrow is a fresh day. And there's another time trial on Tuesday!!!

Some thoughts on `going backwards':

“Technological progress has merely provided us with more efficient means for going backwards.” Aldous Huxley

So I could have simply drunk water and had a similar effect, but nope, I had to drink some high priced ``energy'' drink - except the manufacturer forgot to add the energy.

One final thought:

“Standing still is the fastest way of moving backwards in a rapidly changing world.”

Lesson: Keep spinning (forward)!

Revised UK Tri Site

From Darren:

http://www.tri247.com/

``You could be forgiven for being a bit suprised if you thought that you were going to land on the old familiar Triathletes Homepage site but we do hope you'll hold on for just a minute before hitting that Back button! You see, you really are in the right place -- we just had the movers in, did a bit of re-decorating and extended the place since you last popped in!! Yes, this is still the home page for triathlon in the UK but now we are running it as a full-time operation we thought that a new name would...''

Hill Takes Oz Day 5K!

John Hill, undaunted by the extension of the Brat 5k course by about 150 metres, ran a strategic race to take line honours at the BRAT club's Australia Day classic at Centennial Park.

In third, another Brit, Oli Lamb, found someone to pace himself the entire way.

Solid efforts from several others in the group. Who will recover in time for the third 60k time trial?

No shows: Damo, Dingo and Lisa. Though perhaps some slack can be found for the latter two who will race the Olympic distance event in Canberra on Sunday.

Weekend Training

fri am -australia day...lots of options

option 1 track-7 am mckay oval

option 2 BRAT's Australia Day 5k Running Race Cent Park

stg swim 9 am north bondi surf club

fri long swim 5 pm north bondi surf club....email or text me if coming please

sat bike..continuation of the kurnell testing 6:15 am at caltex garage for more fun--150k plus with 60k tt

those not doing this 6 am york rd gates for usual ride ie waterfall

sat swim 5 pm north bondi icebergs-email or text if doing this please

sun bike 6 :15 am york rd gates for pacey ride after 10k w up waterfall through nat park -100-120k - run after

sun 3pm at the clovelly to celebrate jac and james engagement

jh

Long run nutrition

What did you have on today's long run?

Rudy Project Sale

An update on the 30 per cent off everything in the store at Rudy Project on Gould St, near the corner of Curlewis St in Bondi ..

The sale runs until the end of January.

If you're looking for some new sunnies, the normal price appears to range from $199 to about $299.

The store is open six days a week - it's closed Mondays! The staff were very helpful and friendly, which is the reason for this second posting on the new store.

Telstra A-Series - Sydney

The 2007 Telstra A-Series Sydney will be an action packed meet with stars such as John Steffensen, Kym Howe, Scott Martin and Bronwyn Thompson on the track and in the field warming up for the Telstra Selection Trials & 85th Australian Championships in Brisbane in March and vying for selection in the World Championships team.

Tickets will be available at the gates from 5pm. The meet starts at 6.30pm.

* Adults $15
* Concession (children 12-16, students, pensioners) $8
* Children under 12 enter free

Australia Day at the Icebergs

Please register expressions of interest for participating in the annual Icebergs Australia Day Challenge with Stirling via email....

keen_stirling@bah.com

Stirling will coordinate forming teams for all those that are interested.

When emailing Stirling please provide your name, phone and email contact details in addition to any restrictions or preferences for the events you would like to participate in.

Team nominations are requested by Thursday lunchtime so Stirling can reply via email to all interested people on Thursday afternoon.

Details on the event are provided below...

What: Icebergs Australia Day Challenge
When: Friday 26th January 2007
Where: Icebergs Pool
Time: 10.00am registration; 11.00am on the Blocks
Cost: $10 per head, $100 per Team (includes BBQ and one Beverage)

Events
1. 4x50 Beach Ball Water Polo Relay
2. 6x50 Paddle Board Relay
3. 4x50 Tyre Inner Tube Relay
4. 10x50 Nominated Time Relay
5. Team Trivia in the Unsinkable Bar after the BBQ

Polar HR Monitors

See JH's email if you are interested in buying one of the Polar monitors being used in the current High5 testing.

RS400

The manual is available off the Polar site as is the software for downloading data.

http://www.polar.fi/polar/channels/uk/segments/products/RS400.html

Stering Puts Ironing Aside

Thomas - Anyone want to ride 400km with me today? - Stering has decided to retire from the Ironman training and racing scene.

Soon after arriving in Sydney about two years ago, the German cycling machine showed the locals that there was no distance he wasn't prepared to ride with just a single bidon of water, regardless of what his coach put on his program.

It should come as no surprise then that Ironman didn't offer him enough of a challenge and so he's looking for something new to spend 15-30 hours a week doing. He apparently considered competitive water running, but there simply isn't enough sponsorship money in the sport. It's not even an Olympic demonstration sport, yet.

``Things changed and I know that those times are over for me,'' he said in an email earlier today of his life as an Ironman. ``I won’t stop doing sports completely, I actually enjoy my running a lot right now.''

And this Universität Hohenheim graduate is no running slouch either. He's already run the Sydney marathon. And he tramped through half of New Zealand's South Island in December, just for something to do.

Perhaps then he's got a future as an adventure racer!

Pro Purse Hike for Port Mac

IMG, the world's leading sports, entertainment and media company, has also announced a huge increase in the prize purse for this years Panthers Ironman Australia Triathlon.

A huge cash injection into the prize pool will see the professionals competing for US$60,000, an increase of US$10,000 from 2006.

"The career of an Ironman athlete is an extremely tough one and to a huge extent prize money is their pay packet and we want to be able to reward their efforts as well as attracting the best Ironman athletes in the world to Port Macquarie," said Dallas O'Brien, IMG Director of Triathlon.

The hike in prize money is an indication of the strong position that Ironman is place nationally and internationally.

Alexander at Port Mac

Craig Alexander, the winner of last November’s Ford Ironman World Championship 70.3, has confirmed he’ll compete at the 2007 Panthers Ironman Australia Triathlon on April 1. Despite a career in triathlon that spans two decades this will be Alexander's first Ironman event.

Alexander, 33, is in the prime of his career and is now looking to add another national title to his belt in April.

Weather weather

The forecast has improved dramatically from Sunday when there were little graphics with rain clouds for the next seven days. Nothing is fixed. (Forecast from the Sydney Morning Herald online site.)

Tuesday Mostly sunny Min: 21°C Max: 29°C

Wednesday Showers Min: 22°C Max: 27°C

Thursday Clearing shower Min: 22°C Max: 24°C

Friday Possible shower Min: 21°C Max: 25°C

Saturday Mostly sunny Min: 20°C Max: 31°C

Sunday Mostly sunny Min: 20°C Max: 25 C

Bike Service

Oli has update his shop's web site: see the Cheeky Monkey link to the right.

FYI. Don't forget to get your bike serviced from time to time. Here is what Cheeky Monkey offers, prices too.

Basic Service – $40:

This service is our most basic one and pretty much gets you back on the road. It adjusts the brakes and gears and any other quick things that need to be done like pumping up the tires, changing the tubes, or lubing the chain.

General Service - $70:
This is our normal service and is excellent value for money. It includes a gear and brake adjustment, straitening of the wheels, a full clean including the drive train, and lots of other little general bits that need to be done. We will also advise you on what we think that needs to be done in the future or what you need to keep your eye on. This kind of service is recommend every couple of months.

Full Service - $180:
This is our top service and is a good idea once a year or before any major race. We basically pull your bike apart and then put it back together. We overhaul hubs, headsets and bottom brackets. Your bike will be running like new after this service although expensive does reduce the overall cost of bike maintenance in the long run.

Swim safe

It's true the lifeguard tower at Bondi Beach is showing the water temperature as low as 14.6 degrees ... please, please be extra careful in the surf ... it really is wetsuit only time at the moment ... the icebergs is a safer option

The colder you get, the less you are able to assess what's going on ...

When it's this cold, as well as when the swell is up, if you must swim, please do so with a buddy, stay close to shore and keep checking on each other ...

Also, don't hesitate to call in the lifeguards, it's what they are there to do ...

[Exactly what happened to the poor man who drowned at Bondi late on Saturday afternoon may never be known. But it was cold and reports indicate that he was swimming alone. His wife and child were on the beach. Also note that it was a surfer who spotted him, after two helicopters and lifeguards on jetskis searched frantically and to no avail for some period of time.]

Time Trial Tuesday

Drink before you arrive .. and those of you getting the caf this week, try not to run the rest of us over!

Time Trial Tuesday

Drink before you arrive .. and those of you getting the caf this week, try not to run the rest of us over!

Showers Pending

It's be hot on Sunday with the temperature set to reach 37 degrees, perfect for those training for Malaysia (five weeks today).

And then the forecast calls for five days of showers. Hopefully not one continuous one.

Time Trial Two

And the race was on .. again. Last week's `black' drink turned `white', apparently, and after having had a chance to gulp several litres of it down, the best I can say is that I won't ever have to do so again! (It wasn't that bad, really. No, really! It's all in your head, sort of.)

The wind dialed back a bit, at least it wasn't gusting as strongly as last week, and the furnace was cranked up. The temperature hit a max of 31 degrees, though the headwind on the way back to the Caltex helped cool, and slow, everyone down.

As last week, the 90km warm up was followed by the 60km time trial. The general consensus was that average speeds were higher, and so was the effort, leaving everyone as smashed as the first week. Ahhhhhhh.

Free Beer!

Some of Australia's top long course triathletes descend upon the sleepy coastal town of Huskisson on the weekend of 24th - 25th February to battle it out for the title of the Australia Long Course and Sprint Course Champion.

2007 TAS Half Ironman champion Jo King is looking to continue her winning streak when she goes head to head with some of Australia 's leading Elite triathletes. Spearheading the men's challengers will be Jason Shortis.

The Huskisson Pub is set to rock on Saturday night with the Michelob Ultra Transition. Athletes can sit back relax and take in the spectacular ocean views whilst enjoying a FREE n icy cold Michelob Ultra Beer. Michelob Ultra Beer is Australia 's lowest carb and calorie beer new to the market.

To enter either of the sprint or long course races:

http://www.eliteenergy.com.au/

Weekend Training

sat kurnell tt ... for those doing high5 trials everything same as before which is 6:15am at kurnell

others meet 6am york rd gates for standard ride

swim 5pm icebergs email if doing this

sun bike 6:15am york rd gates .. pacey from airport to sutho garage run after

jh

Friday Track

Run down, run past or trip (accidentally of course) who ever happens to run by you. And remember it's best to say sorry even if you aren't. The ground isn't really that hard anyway - it's grass!!

6am at the oval

Bring on those 880s!!!

Kurnell Three and Four!!

Racing at Kurnell is set for February 11 and March 11 for the final rounds of the Sydney Triathlon Series and the Pro Tour and of course on March 18, Sydney's first Olympic Distance event for many years will share the course as T3 events runs the TriNSW Olympic Distance championships from Cronulla - see www.cronullatriathlon.com.au

And the All Women's races are set for February 4th at Penrith - see www.trinswrace.org> TriNSW Races > All Women's Information (and entry!)

So train safe, have some fun racing and we hope to see you in Kurnell in February when we'll be working to have that bike course smooth and safe, and possibly a revamped swim course to end those nasty oyster cuts that plague the current entry and exit...

Canberra Tri Festival

2007 Canberra Capital Triathlon Festival, 26-28 January

Incorporating Race #3 of the Australian Triathlon Series

Pre-entries

Online and hard copy entries for most festival events received after Sunday 21st January will incur a late fee. Enter online now and save www.triathlonact.com.au/1498

Tassie Half Results

Just found a link to the results:

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

then go to the left side of the page and click on Half Ironman

that will open another page, and if you scroll down, you'll see an Excel attachment that has the actual results

For the record, it was a close for both the pro men and pro women. Pete Jacobs was first in 3:51:23 (1:08 ahead of Mitch Dean) and Jo King won in 4:26:51 (1:07 faster than Mel Ashton).

As for our crew, Nick Saunders was 9th in 4:09, Andrew Rodd (first half ironman) in 5:12!!

Other familiar names included Kristian, Stephen Firth, Craig Johnson, Stephen Elliott.

Let me know if there's anyone else.

Surf is rising!!

The temperature at the Icebergs was posted at 22.1 degrees this afternoon about 3pm, with the sea temp posted at 19.8 degrees.

Who needs a wetsuit?

Rudy Project Sale !!!

Just walked by the new Rudy Project store on Gould St, near the corner of Curlewis St, in Bondi and there was a sign on the window saying 30 per cent off everything in the store .. alas, the store was closed .. and there were no times for when it was actually open or how long the sale would run.

Tassie Half ?

I have yet to find any results ...

Individual Time Trial

From Wikipedia:

ITT's are referred to as "the race of truth", as winning depends only on each rider's strength, endurance and determination against the clock.

To do well in an ITT, a cyclist must

* maintain a steady power output for long periods
* maintain a controlled heart rate for long periods
* have a smooth, regular pedalling technique
* position himself to be extremely aerodynamic
* discipline himself to operate just below the anaerobic threshold until near the end of the course
* blot out pain and all other distractions

Beginners are often criticized for putting in a J profile effort, meaning that they often go out too hard in the beginning, compensate by reducing their efforts in the middle, and then realize towards the end that they have not put out enough effort during the race.

Kurnell - Jacqui stars!

A bright morning, buoys that stayed in place and just a light breeze met competitors this morning. Perfect conditions.

The crew backed up from the time trial in very solid form:

Jacqui was second in her age group with a superb 18.48 run (no more mercy at track!)

Tony Golden was second in his age group!!!

Among other age group results:

Alice was 4th .. Tim was 6th .. Trent was just outside of the top 10 .. Steve Murray put in a solid performance ..

John (fresh legs) was 1st in his age group .. Dingo (i live to race, not train) was 9th in the always competitive 30-35'ers ..

I thought I recognized a few more faces during the race but couldn't immediately see additional names in the results.

For all the results:

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

New and Improved FASTGEAR.COM.AU

Check out the revamped web site ..

http://fastgear.com.au/

Time Trial Saturday

Well it was a cold windy start to the day, and while it did warm up as the sun rose, it was blowing like a gale down at Kurnell, especially at the end of the National Park.

Litres and litres, and more litres, of fluid were consumed and expelled. No further details needed.

After a 90k ``warm up'', the time trial got underway and everyone hammered themselves in accordance with the terms of reference. `Go hard!`

What will be interesting is to see how everyone progresses through the next three Saturday's of time trialling.

Hopefully it won't always be as windy.

Triathlete Hall of Fame

Triathlete magazine has announced ITU president Les MacDonald as its 2007 inductee into the Triathlete Hall of Fame.

One of the most influential individuals in the history of the sport, the argument exists that McDonald is personally responsible for triathlon’s inclusion into the Olympic Games as well as the formation and longevity of the ITU World Cup series.

Not only is McDonald an influential politician, at the helm of the Vancouver-based International Triathlon Union since the organization’s inception in 1989, he was also a top triathlete and coach in his own right.

With his induction, McDonald joins the inaugural Hall of Fame class of 1998, which consists of triathlon founders Tom Warren, Bill Shanahan, David Pain, Bill Phillips and Jack Johnstone; the 1999 class of Dave Scott, John Collins, John Howard, Sally Edwards and Valerie Silk; the 2000 class of Julie Moss, Scott Tinley, Carl Thomas and Jim Curl; 2001 inductee Scott Molina; 2002 inductee Mark Allen; 2003 inductees Sylviane and Patricia Puntous; 2004 inductees Dan Empfield and Mike Pigg; 2005 inductee Paula Newby Fraser and 2006 inductees Greg Welch and Erin Baker.

"Les is one of the more colorful personalities in the in the history of the sport," says Triathlete magazine publisher John Duke. "It is my honor to induct him into the Triathlete Hall of Fame."

Surf watching

From Oli and Trent:

check out the bondi surf and icebergs pool webcam by pasting this address into your browser

www.coastalwatch.com/camera/cameras_large.aspx?cam=3800&mode=windows&state=QLD

also check out swellnet.com.au - the camera moves around the beach in realtime, and zooms in on the north end.

Weekend training

fri track 6am mckay oval .. make sure 2k warm up done when u have got to oval

fri swim i cant make 6 pm .. anyone for earlier?

sat for those not doing trial 6am york rd gates 100k kurnell or waterfall

sat swim 5 pm bondi icebergs but please email me to confirm

those doing trial see trial sheet emailed for 6:15am start at kurnell .. please email me if cannot get there asap

sun bike 6:15 am york rd gates waterfall come back through nat park e2 up hills only .. run after

or kurnell sprint tri (i will be here)

regards
john

Running Hurt

There's a story in the New York Times about when it's OK to run hurt.

http://www.nytimes.com/2007/01/11/fashion/11FITNESS.html

``Dr. Kocher said he sometimes advises taking an anti-inflammatory pill, but worries about masking pain so much that patients injure themselves even more by overdoing the exercise.

His rule of thumb, Dr. Kocher said, is that if the pain is no worse after exercising than it is when the person simply walks, then the exercise “makes a lot of sense.”

It also helps patients psychologically, he added. “If you take athletes or active people out, they get depressed, they get wacky,” Dr. Kocher explained.''

Sydney Forecast

Thursday
Mostly sunny
Min: 19°C Max: 29°C

Friday
Late thunder
Min: 22°C Max: 31°C

Saturday
Possible thunderstorm
Min: 21°C Max: 27°C

Sunday
Showers
Min: 21°C Max: 25°C

Bondi water temp

Waverly Council has the following conditions bulletin on the surf at Bondi:

http://www.waverley.nsw.gov.au/the_beachie.asp

As of 9am this morning, the water temp was 18 degrees, up from 16.9 degrees yesterday.

Hypothermia - A Few Facts

Given that the ocean's water temperature is unusually low for this time of the year, it's important to be aware of how you are coping with it, and those swimming with you.

Here are a few facts on hypothermia from Wikipedia. Based on these three stages, I was in the second one when I DECIDED to get help during Sunday's swim. Fortunately, I realised that I was in trouble and I was still alert enough to get it.

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Hypothermia refers to any condition in which the temperature of a body drops below the level required for normal metabolism and/or bodily function to take place.

Stage 1
Body temperature drops by 1°C - 2°C below normal temperature C (1.8°-3.6°F, or between 96.8°F - 95°F). Mild to strong shivering occurs. Unable to perform complex tasks with the hands; the hands become numb. Blood vessels in the outer extremities contract, lessening heat loss to the outside air. Breathing becomes quick and shallow. Goose bumps form, raising body hair on end in an attempt to create a insulating layer of air around the body (a vestigial response, but useful in other species).

Stage 2
Body temperature drops by 2°C - 4°C (3.6°F - 7.2°F, or between 95°F - 91.4°F). Shivering becomes more violent. Muscle miscoordination becomes apparent. Movements are slow and labored, accompanied by a stumbling pace and mild confusion, although the victim may appear alert. Surface blood vessels contract further as the body focuses its remaining resources on keeping the vital organs warm. Victim becomes pale. Lips, ears, fingers and toes may become blue.

Stage 3
Body temperature drops below approximately 32°C or 90°F (normal is 37°C or 98.6°F). Violent shivering persists; difficulty speaking, sluggish thinking, and amnesia start to appear; inability to use hands and stumbling are also usually present. Cellular metabolic processes shut down. Below 86°F (30°C) shivering stops and the exposed skin becomes blue and puffy, muscle coordination very poor, walking nearly impossible, and the victim exhibits incoherent/irrational behavior or even a stupor. Pulse and respiration rates decrease significantly. Major organs fail. Clinical death occurs. Because of decreased cellular activity in stage 3 hypothermia, the body will actually take longer to undergo brain death.

[The treatment that I received was: get out of the water as fast as possible, wrapped in emergency blanket, warm to hot shower, take off wet clothes, wrapped again in emergency blanket and towels and anything else available and then given oxygen. And I was still shivering so much that someone watched to make sure I didn't fall off the medical table.]

So please be careful in the water when it's cold.