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Weekly Update 8th October

HI all,
October already. How did that happen?? This year is flying by and the triathlon season is about to go crazy. Just a reminder in case you wanted to know:
4 sleeps till the TQ Olympic Distance Race (4 if you are racing draft legal)
11 sleeps till Gatorade 1 and Port Mac 70.3
18 sleeps till Bribie 1
25 sleeps till Noosa
32 sleeps till the All Schools Race at Kawana
And that just takes us up to early November.

Well done to everyone who came and participated in the brick session on Sunday.  The weather is certainly getting warmer with many ditching their wetsuits after a few minutes of swimming due to the heat.  Again on Monday we had 40ish who came to do some open water swimming in sensational weather.  We split up into ability based groups and the feedback from everyone was excellent.  Jacko noticed that he has to start swimming a bit more as the young ones were beating him out of the water (we need you there Dan H). It was great to see quite a few new faces and a few new juniors braved their first session in the open water and had a great time. We will do them more often over the summer and we already have plans afoot to change it up.  Thanks to Beth who was ski safety for us, and to Michael R and Gai G who swam safety in the water with everyone.  One thing we notice with these sessions is the support given from one athlete to another, no matter the age gap, with many helping the nervous ones to gain confidence in the open water.  In triathlon, a number of adults are not necessarily confident swimming in the open water but it’s an important part of triathlon so it’s good to learn skills both how to swim and how to relax in the water.  Check below for some nice feedback from a member from a different tri-club and thanks to the RTC member who was involved.

Hi Brett,
I was out with my girlfriend this morning at Suttons Beach. I just would like to say thank you for allowing us to use the swim course that you had set out. It was Ingrid’s second open water swim, so she was quite unsure about it all. It was very beneficial for her to swim with others around her. She did have a little panic out in the water and a member of your squad stopped to see if everything was ok ,she also offered some advice to her to overcome her anxiety.  So I would just like to thank you and your squad for being very welcoming.

After today I was very impressed with how organised your training sessions are. I am very interested in joining your club. I am with another club at present, but would love to come out and do some brick sessions, runs and some rides with you guys.
Thanks again
Kathy Howson

The last of the pre Noosa bricks is on Sunday 19th October for your last chance to try out different sections of the course. F troop will be heading up on Sat 11th October if that suits you better. More details next week.

This Saturday is a Junior draft legal event over Sunday’s triathlon course, to give juniors a race in this format ready for the season.  We have a few racing so good luck to you all, and if RTC members aren’t busy, I’m sure the juniors would love to hear our support over the course.

The next race in the State Series is this Sunday and it looks like we will have just over 40 RTC members racing / participating in at least one of the distances on offer.  Early online registration has closed but you can still enter online until Wednesday midnight (space permitted).   TQ is also still looking for volunteers to help out at the race so contact TQ if you can help, and points for helping out also goes to the club.  To register online go to the triathlon qld home page and follow the links.  Looking forward to seeing everyone race on our home turf.


It’s this Saturday and they would love to see you there.  Attached is the flyer for the pool open day with the info you may like.  We are still looking for RTC members to come and be a presence and talk to the community and tell them all about triathlon.  Currently we are holding a windtrainer session (in conjunction with Avanti Plus), and a swim run session also for people to try out.  And for you to get a bit of extra training in.  If you are thinking of buying a new bike anytime soon, Avantiplus North Brisbane are looking for two RTC members to hang out at their tent during the morning and in return they will give you an extra special deal on your new bike. Contact Jerrod if this interests you at

The beginners course is almost half way through but it’s not too late to join in some sessions. The next brick session for you is this Saturday afternoon at 2.30pm at North Lakes Pool.

Bring your togs, bike and running shoes (and anything else you think you may need. For this beginners course you don’t have to be a RTC or TQ member. When you contact us we will give you a code to register with TA and that will give you insurance coverage just for the 7 weeks. Come and tri it out and bring your friends along also.

For further details on this session usually you would contact Dave directly on 0420 363 6600420 363 660 or on email   Dave will be back from his holiday in Bali so will be back in control of this session.

2 of our marathon mums are heading down to Melbourne this week to run another marathon.  Enjoy the run Sandie and Lisa and make sure you make time to do a spot of shopping while you are there.  Or should I say enjoy the shopping and make sure you do a spot of running???

Well done also to Denise who had her race report for Sunshine Coast 70.3 published on the Iron Chicks website.  To read this see below. 

Congratulations also to super speed Rob C for winning the King of the Mountain jersey at Robbie McEwens Granfondo on Sunday.  Great work Rob. 


SWIM  North Lakes Pool
Cnr Dohles Rocks Rd and Russell St Kallangur/Murrumba Downs
 5.15am – 6.40am
**Easy Cycle (M & M ride). Leaving Red Dog Kallangur at 5.15am.  35km
Nundah Criterium Track, Hedley Ave, Nundah
5.30pm – 6.50pm
Swim North Lakes Pool
North Lakes Pool
**Meet 5.45am ready to leave at 6am.  Routes/ Distances as per weekly update
Coffee Club North Lakes

North Lakes Pool Open Day

2.30pm Beginner Session
North Lakes Pool
Bullocky Rest
North Lakes Pool
5 – 6.00PM
John Oxley Reserve, Murrumba Downs
 **5am – 6am
Run speed session Bullocky Rest.
5.30pm – 6.50pm
Swim North Lakes Pool

All sessions cost $4 and payable to coach at the session.  Except for those marked ** as they are free.  Pool entry $5.20
Any questions about these sessions contact GB at


North Lakes Pool
4.30- 5.30PM
Lakeside Drive, Northlakes
(meet in carpark opposite Boarwalk)
Nundah Criterium Track, Hedley Ave, Nundah
North Lakes Pool
RIDE 1 – 12years plus ride – 45km
RIDE 2 – 60+km with adults
Coffee Club North Lakes
For those racing on Sunday, you are welcome to join either ride and be picked up half way for a shorter ride.
MORETON BAY TRIATHLON If you are not racing, please do a long run from home – around 40 minutes – 1hr OR
Bullocky Rest (not a coached run – parents to attend and run/ mountain bike with younger juniors)
North Lakes Pool
4.45 – 6.00PM
John Oxley Reserve, Murrumba Downs


SWIM TOGS, GOGGLES, CAP, PULL BUOY, KICK BOARD, FINS (The club has kick boards and pull buoys, but you will need your own fins)

All Session Costs are $4 (payable to coach) / 10 session cards also available for $40
Pool Entry at North Lakes Pool is $5.20 or multi-session cards are available which reduces entry to around $4.20 per visit.

Any questions about junior training, please message Gai via email or test 0434563920

Back by popular demand there will be a 15min core session prior to swimming Wed and Friday mornings at the park opposite North Lakes Pool. Kirstin will take this session and it will be free. A great opportunity to do that extra bit of core work to get stronger. You will need a towel and mosquito spray. Starts just after 5am.

The Thurs arvo crit track sessions have started again at 4.30pm at the Nundah Crit Track – Hedley Avenue, Nundah. This session is suitable for juniors and adults and all are welcome.

Saturday 11th Oct – 6am Long cycle – Leave the carpark opposite the Coffee Club at North Lakes at 6am. Be there at 5.45am to be organised. Routes later in the email.
Sunday 12th Oct – NO TRAINING SESSION PLANNED due to the State Race.  If you aren’t training we would love to see you there at the tent being involved in the cheersquad.  Tutu’s always welcome
Sunday 12th Oct 4pm Trail Run Bullocky Rest. Meet at the top carpark ready to leave at 4pm. Out and back course which suits all abilities.

Don’t forget the Bribie series has opened and you can enter now. Go to to enter or for more details.

8th Oct RTC Committee meeting
11th Oct – Hawaii IM / F Troop Noosa Brick
12th Oct – TQ OD Race Redcliffe / Toowoomba Marathon / Colour Run
15th Oct – Long course info night – John Oxley Reserve (to be confirmed)
19th Oct – Port Mac 70.3 / Bris – Gold Coast Cycle / Gatorade 1 / Noosa Brick + Beg brick
25 – 26th Oct – Bribie 1 / Bloody Long Walk
2nd Nov – Noosa Tri
8th Nov – Open Water Swim + Run Spot X (Petrie Paper Mill)
9th Nov – All Schools Triathlon Kawana (States qualifier for Juniors)
16th Nov – Brick Session / Gatorade 2
23rd Nov – Hervey Bay 100 / Kingscliffe Triathlon
29th Nov – Open Water Swim + Run Spot X
30th Nov – Tri Pink Sun Coast
6-7 Dec – Bribie 2
7th Dec – Busso IM, Gatorade Raby Bay

SATURDAY RIDES ( mostly flats this week due to the Moreton Bay Tri)
Ride A: Out Eatons Crossing Rd till Samford Rd, turn right and head out to Dayboro.  One lap of Mt Mee and return back to Eatons Crossing Rd back to Old Northern Road.  Those that need more km’s then continue right till Hamilton Rd.  Take Hamilton Road to Sandgate Road and continue on the normal loop via Shorncliffe and home via the waterfront.
Group B: Out and back.  Normal loop in reverse doing a loop of Shorncliffe and back via the waterfront at Redcliffe.
Ride C : 56km. Normal loop the normal way.
Ride D: 50 km Normal Loop the normal way. Return home via Elizabeth Ave.
Ride E:  40km Suttons Beach and back.
F Troop Ride: 40km + park run North Lakes. There is a small group leaving at 5.30am to get some km’s up before return to the Coffee Club ready to pick up the other riders at 6am. Short ride finishing at the Park Run at 6.50 ready for a 7am start. After run breakky at the Coffee Club.
Don’t forget you must be a financial member of Triathlon Australia (TQ), or be a member of Cycling Qld , Cycling Australia or in our beginner program to come riding on a Saturday morning with us. Any calls phone 0409002082 or email James

From online running magazine ‘I-Run’
In the first of our series on the 10 favourite training sessions used by our Australian distance running greats, Robert de Castella talks about his Thursday night track session that he feels made a world of difference.
Robert de Castella

The Session: 8x400m with 200m float.
Time Deek took: 400m reps in 62-64sec and 200m floats in 40sec – around 14min-14.30 in total.

Deek began doing what became his stock-standard Thursday night session at Olympic Park when he left school at Xavier College in 1975.

His coach Pat Clohessy would be on hand to time the group that included Chris Wardlaw, Max Little, Len Johnson, John “Axe” Axsentieff and on occasions Tim O’Shaughnnesy and Dave Chettle among others. Wardlaw had devised the session with former national cross country champion Bruce Jones after reading that US distance great Frank Shorter did 15x400m with 100m jog. Wardlaw felt Shorter’s session was too hard and lost the intensity and modified it back to 8x400m with 200m floats.
While Deek has since moved to Canberra, Wardlaw would continue on the 8x400m tradition with his own training group for the next three decades.

Deek says
“There’s a lot of benefit in doing the same session weekly rather than changing because it becomes a benchmark for you to use to see how you are going.
It was 12 laps in total, but it wasn’t like a 5km time trial. When you run the 400m reps, you have to surge and get up on your toes so that you get closer to your anaerobic threshold.

Always we’d finish our 400ms puffing (62 to 64secs) and have lactic buildup, but then you couldn’t slacken off because the float (about 40 sec)was definitely not a jog. The float was all about teaching your body to quickly get rid of the lactic that you metabolise. The last 400m was flat out, giving anything you had left, often running in 60sec or faster.

We’d do a 5-7km warm-up (usually around the Tan), then two laps of strides on the track to loosen up.  We’d do the session in spikes, which links in with the barefoot running movement at the moment because spikes have very little support and you run more freely.

On paper it may not seem that hard a session and I’ve heard some marathoners telling me that they do 20x400m, but I think that’s way too much.

For me, the session was more about the cumulative effect. It came after two really solid days of training. On Tuesday we did hills, on Wednesday we’d run 30km.
And we’d do it 52 weeks of the year, with the exception being the Thursday before a race, when I’d do a lighter sharper session, often just 6 to 8 x 200m, with a 200m jog.

Tip for other distance runners
For many runners, the session will be too demanding to jump into.
Deek recommends starting out doing just 4x400m with a 200m float and then as you get fitter, building up to 6x400m before taking on the full version. The key is to remember recovery 200m runs are a float, not a jog.

Ride Etiquette:
Thanks to everyone who has been following group riding etiquette on the long rides.  We are however still getting a little bit of feedback that there are a few riding on their aero / tt bars in the middle of the group rides.  Just remember no TT bars when in the pack. You are able to use your TT bars / aero bars if you are on the front of the group or riding solo behind the back, but when you are riding in the group you need to be on your handle bars so you can reach your brakes quickly should you need to.

Endura orders
Don’t forget if you want any Endura orders you need to place your order on the club website at  There is some stock available to buy so if you are after something in particular talk to Radish.  He will have the current orders available at the RTC tent on Sunday.

Race Report Denise Mooloolaba 70.3
What a great day!!!

I woke before the alarm, ready to get this show on the road.  It was dark when I entered transition and set up all my gear.  I went back to the apartment for a quick nervous pee, dropped gear bag off, then off to the beach to check what the sea was like.
People were everywhere, race waves were starting already and the Pros’ were in doing their thing.  I was trying to work out the buoys with the help of my head support crew (Steve) while I popped the wetsuit on, nerves were ok.  I bumped into a friend, Amy and we decided to visit the sea before our wave, it was nice temp.  The swell was a bit choppier than l would’ve liked but all was good.
Another nervous pee (oops), tried a little body surfing (ha), and l was ready to rumble.

Amy and I walked up to wave start and we were off.
Entering the water the waves were crashing.  I was quite proud of myself for a beautiful (yes l say beautiful, it really was) duck dive (I hoped that Steve was watching but found out later he didn’t see it ☹).   The swim started well, until l realized the buoy l thought was the turnaround wasn’t, I was only a quarter of the way.  Turnaround was way ahead, poop, but l pushed on.
Seeing one of the girls from the WGTC, Jules, at the turn around made me relax a bit. A quick hi to her then I was on the last straight home.  My wetsuit was annoying me around the neck and I was breathing every 2 strokes as 3 strokes made me too tired.  Heading back into the beach l could see those blue flags, I was going to do it, WOOHOO!!!

Passing a few groups on the way made me feel good (at least l was going to make the cut off by passing them).  I was going to do it YEEHA!!!  I tried my new skill of body surfing to get in to shore quicker, then l saw the bottom of the sea and started running.
Wetsuit being unzipped, looking everywhere for my fans (ha), I got to the stairs and heard ‘GO DEE DEE’, and there they were.  On the way to transition l also heard ‘GO DENISE’ from RTC (Redcliffe Tri Club) members, and just before entering transition l saw my mum and my little Sam.  I just had to stop for a fist pump and a kiss.

Reaching transition l went through my plan.
Garmin on, wetsuit off, suntan cream on (not that this was much help as l found out after the race), dried feet, socks, shoes, food, helmet on bla bla bla.
Then l was off on the bike, this was getting exciting!

I really enjoyed the bike course, passing more fans along the way.  ‘GO DENISE’ it was great to see so much support.
Up Buderim Ave and onto the highway l peddled. Nutrition went well, eating every half an hour and drinking constantly.  12 metre rule, ha what a joke.  Groups of 10+ guys passing me, no 12 metre rule there.  My friend Amy passed me, l passed her, and this happened a few times till l pushed and sped ahead.   Seeing other rtc members on the course was great, Simon yelling ‘Go Dee’ as he passed.  Looking for my mate Sandy then in a flash she passes me on the other side.  Then coming up behind another rtc female not knowing whom it was to find out it was Mary, we both gave a loud WEEHEE. I didn’t find the hill on Buderim Ave as bad as l thought.

I was feeling really good coming in on the second lap of the bike and seeing my mate/training buddy Phila loudly cheering me on(l forgot she was coming up so this was a lovely surprise).
Into transition racking my bike, sun cream on again, runners on, hat on, gels.
Off l went to complete the 21.1km run after my 90km on the bike.

My legs were not as dead as l thought they would have been.  As Radish runs up behind me cheering me on all l could say was ‘l have to pee’.  Up over the hill to find a port-a-loo calling me, thank goodness.
Then l realised l had forgotten my racebelt ☹.

I was so worried l would be disqualified and all this work would be for nothing.  Chris passed me and said ‘don’t worry just keep going’, but l was so worried.  Finally l flagged an official and asked what to do.  He informed me it would be ok, thank goodness.  I started running with Geoff but realized l couldn’t keep his pace so pulled back.  Steve was surprising me, popping up at different spots on the run course.  This really helped seeing him, pushing me along.  Coming into complete my first lap l got a bit teary knowing l was going to complete this goal l had been training for (cheers Jules for the coaching).

Out l went to complete my last lap with my ironman 70.3 last lap band.  Hitting the hills again going past the crowd, l was going to do it.
Running all the way, except the aid stations, my dream was going to come true.  The shotz hydrolyte tasting like medicine but l still threw some down (maybe a fuel belt would of come in handy).  Amy was catching up to me, then passing me, she was still in sight but my legs had nothing to give to catch her.  Steve was still at different spot on the course, this made me keep going (tears).

Just before the Alexandra surf club one of the girls from WGTC, Ila, passed me.  I was blown away with where she had come from, but once again l had nothing in my legs to chase her.  Up the hill l went passing Team Gemm going out for their last lap and tears welled up again for l would have loved to complete a tri with Max, pushing my sweet boy with the wind on his face.
Homewood bound here l come. Passing some people in the crowd who l didn’t even know cheering me on.

Past the RTC tent, fans were going crazy (ha), this was amazing.  The finish line was in sight, this shit was really going to happen.  Seeing the finish line, and yep the tears came again.  Seeing my family on the side cheering me on was the best.  I got over the line hearing my name being said and shaking the announcers hand.
I had done it!

Wow all the training had paid off.  As l walked, sorry hobbled, to the drink and food stands my family were there on the side.  One big smooch to Steve, high five to Sam, and a cuddle for my mum.
First 70.3

She was crying, l was crying, then my sister was crying, so there was cuddle for her too.  Tears all round.  Finally made it to recovery and saw the WGTC team.  All of them had done an awesome job, thanks for cheering me on my way.

A week has nearly passed since completing my 70.3 Ironman race.  I am feeling good, a lot better then l thought l would.  I have already entered my next race, another long course, Hell of the West at Goondiwindi but first Noosa awaits.
Congratulations Denise
I hope u enjoyed it. Cheers

Okay I think that is all. As always if you have any questions about up coming events or training please don’t hesitate to contact us and we can help you out. Either contact GB (director of coaching) at or myself as per details below.

Going Looonnnggg… edition #1

Welcome to our new long course newsletter, which I’ve named “Going Looonnnggg”…what do you think? I like it better than “Long Course News”!!

Anyway, lots to update you on as we start to get serious again with our long distance races for the new season…

And nowhere better to start than wishing our 3 athletes all the best as they take on the best from around the world…Fiona, Carl & Leah all least today for Mont Tremblanc in Canada, to race the World 70.3 Champs on Sunday. We did have a bigger team going however unfortunately Dave, Meryl, Dan & Jules weren’t able to join the other 3. Good luck guys, we know you’ll do yourselves & us proud, and enjoy your race (and your trip!).

Sunny Coast 70.3 – our next race is only just over a week away so those who are racing should be in or about to start taper. We will have a strong field and, with the 70.3 Worlds on this course in 2016, it’s a great time to build that home ground advantage. If anyone would like to volunteer to arrange a team dinner on Fri evening (Central venue, not too pricey, good for kids as well as adults), please let me know…a team dinner us a great way to catch up with everyone, and probably meet a few club mates, before the race. Good luck to everyone racing.

Hervey Bay 100 – then just 10 weeks later is one of our favourites at beautiful Hervey Bay, the Hungy. I know we also have many training for this event as either their first long distance race, some going back for the 2nd or 3rd year, or others as a warm up to Ironman. There will be an info session to help you prepare for this race, so stay tuned.

Survey Feedback – one of the pieces of feedback some of you gave us from last season is that you want more info about winning & being successful . . . I’ve included an article at the end of this news which I hope you find of interest & can take something away from it. Self Belief is a very powerful piece of our toolkit.

Craig Alexander (aka the real Crowie) & Dave Scott – if you’re interested in hearing the views of these guys on all things triathlon, they will be at the Urban Hotel in Brisbane on Tues night 2nd December. For more info & tickets, go to the following link . . .

VO2Max & lactic threshold testing – one of our long course coaches, Dan McTainsh, can arrange for this to be done at the University of Qld (costs involved)…if you’re interested, please email or call Dan (contact details at bottom of email).

Ironman – the first of our IM races for the season kicks off with Busselton in Dec (13 weeks away). I know we have 4 racing – Geoff, Jane Hermann, Geoff & Jules – if there’s any other club members, please let me know on



Have a great weekend everyone

Regards . . . Jules (on behalf of the Coaching team)

Jules Dillon – 0497 078543
Mary Jackson 0409 002 082
Paul Skelton 0402 782 420
Dave Cawte 0420 363 660
GB (Graham Bliss) 0437 818 949
Dan McTainsh 0403 483 807
Simon Nendick 0466 619 824


THE IMPORTANCE OF SELF-BELIEF – Triathlon & Multi-Sport mag, 2012

There is a famous quote from Henry Ford that sums up the importance of self-belief perfectly: “Whether you think you can or you can’t, you are usually right.”

This short and simple quote highlights what believing in ourselves can do and what not believing in ourselves can do. So, what is self-belief?

Self-belief is all about the word ‘can’. When a triathlete believes in himself or herself, they know they can perform well. Realistically, no one can ever know for sure that they will perform well and be successful, but that is not what self-belief is about. Self-belief is about knowing that they can be successful.

When someone knows that they can perform well, it gives them something extra. Make no mistake, self-belief is powerful but it needs to be built on solid facts about yourself as an athlete. Self-belief is powerful but it’s not magic. Self-belief has power because it allows triathletes to access all of their ability. If the training’s not done, if the skills aren’t there, then neither will the performance, but self-belief allows triathletes to use that in training and all of their skills.

The opposite of self-belief, and a triathlete’s worst enemy, is self-doubt. Self-doubt is that little voice in your head that says you can’t do something. Self-doubt is very common and is a normal part of human nature.

Normal or not, it doesn’t help us achieve our goals, especially in triathlon. So, how do we get past self-doubt and start to believe? Like many things in the area of mental performance, there are some reasonably simple skills and tools that can be used to build self-belief. One part of the answer to building self-belief comes from looking at how self-doubt develops.

Self-doubt develops and is strengthened over time by consistent negative thoughts. All the doubts, all the questions, and all the negativity that grow self-doubt come from repetition and consistency. So part of the answer to building self-belief comes from the same concept. Triathletes need to have consistent and repeated positive thoughts.

These positive thoughts need to be based on reality but they need to be consistent. Saying something once will not do it. The more you hear you it, the more you believe it. The positive thoughts themselves need to be honest and realistic. What does that mean? It means that triathletes looking to build self-belief need to look honestly at some of the major sources of self-belief.

Four of the most important sources of self-belief are:
1. Previous performances
2. Quality training and preparation
3. Strengths
4. Feedback from others

Athletes must look at these areas and record information that reinforces and builds their belief in their abilities to perform at their peak.
Recording information about previous quality performances helps triathletes see what is possible for them. It helps them see what they can do. Good racing, good results, good parts of races, and improvements should be recorded and reviewed to help build self-belief.

Without quality training and preparation, good performance cannot occur. All the self-belief in the world won’t make you fitter or better technically. However, when a triathlete does all the good work, then they can look back on that preparation and know that their body is ready to produce on the day.

A triathlete understanding their strengths is crucial for developing self-belief. When a triathlete knows they have certain strengths that they can rely on during racing it helps them to see how they can perform well and get the job done.

Triathletes also build self-belief through listening to and taking on board positive feedback from others. When other people reinforce that you are good at what you do it helps to believe that you can perform well and be successful. When people (coaches, training partners, competitors, media, etc.) offer you positive feedback, it’s important to take it on and use it to fuel your self-belief.

Recording some of the information within these four sources of self-belief is a perfect example of how we train the mental game. It is human nature to spend time thinking and rethinking about the negative things. This is why writing the positive things down is important.
Using a training diary to record information about good performances, quality training, areas of strength as they improve and any feedback you receive is an excellent way to build self-belief. When you keep a training diary you can look back on the information recorded as your sources of self-belief and use it time and time again to reinforce that you know you can succeed.

A training diary can be invaluable to a triathlete as a way of getting the positive repetition and consistency that is needed for them to believe in themselves. So, recording honest information from the sources of self-belief and referring to it regularly are two simple ways of building self-belief.


Long Course News – edition # 1

Good afternoon everyone

Welcome to our first edition of the RTC Long Course News for season 2014/15. We’ve renamed it from “IronNews” in recognition of the variety of athletes we have doing both Ironman & other long course events. Ironman is certainly the pinnacle so we will continue to organise “Pre IM dinners” for athletes competing in these events, however we also want to ensure those stepping up in distance and/or those choosing to compete in 70.3 & similar, receive great info, coaching & assistance to achieve their goals. We recognise these goals are just as important.

We had a fantastic 2013/14 long course season, with 61 club members competing in Ironman events, incl 50 at Port Macquarie (which, incidentally, was a similar number to the maximum we had compete at any of the Bribie races), and approx 80 club members compete at various 70.3, Hervey Bay or Hell of the West events. I think it’s fair to say…Long course and Ironman racing is a very big part of RTC. Thanks to everyone who made last season a huge success, incl all the long course coaches


Thanks to those who provided feedback on last season, we received 13 responses to our survey. We used a “Net Promoter Score” survey, with a fantastic result of 61.5% (this ranks us with the top companies around the world)….great feedback about individual coaches, about the overall quality & quantity of information, about the benefits of training with like-minded people.

We also take on your recommendations for improvement => more variety in Sat rides, weekly program catering towards all needs & abilities (incl IM), incl all endurance racing (not just IM), talk more about winning & Kona, incl locally provided info sessions, opportunities to share & discuss between athletes, and have all athletes doing some sessions from the same starting point when agreed by coaches.

Info Session – 23rd July @ 7.15pm

The venue is likely to be the hall at John Oxley Reserve, Murrumba Downs (where Mon night track is held) – to be confirmed ASAP (check fb page) Especially for those doing Sunshine Coast 70.3 in September, with information relating to training, preparation, nutrition, and the actual course. The general info in this session will also benefit those intending to race Hervey Bay 100, and we are planning another info session closer to Hervey Bay to discuss that course in detail & help you with final prep for the race.


Congrats to our very own Ultraman, Colby, for being accepted into the inaugural Ultraman Australia, being held in Noosa in May….one week after Ironman Australia…mmm will Colby do both of these races???

Upcoming Events/Dates

Saturday 26th July – bike TT at Dayboro. This is a great opportunity to use your race set-up (trisuit that you plan to race in, nutrition incl pre race, and TT bike if you’re using one for the race) and ride continuously without stopping & with some hills. Meet at Dayboro Bowls Club at 6am, riding to Samford & back (50k) – ideal for those doing Mooloolaba 70.3 or Hervey Bay 100. Optional run off the bike (recommended).

Sunday 27th July – Swim / Run at Mooloolaba or Ride up to Mooloolaba then run. If doing Swim / Run, meet at the Loo with a View at Mooloolaba at 7am. If riding up, meet at Coffee Club North Lakes at 4.50am (ready to ride at 5am) – please advise Jules ( if you are intending to ride up so I know who & how many, and will then be able to determine groups. If riding up, please make arrangements for your transport back.

Email List

If you know any RTC members who are racing Long Course events in 2014/15, or considering it, please ask them to “subscribe” to the list via our website, so they can get our news updates.

Have a great weekend everyone

Regards . . . Jules (on behalf of the Coaching team)

Jules Dillon – 0497 078543
Mary Jackson 0409 002 082
Paul Skelton 0402 782 420
Dave Cawte 0420 363 660
GB (Graham Bliss) 0437 818 949
Dan McTainsh 0403 483 807

Simon Nendick 0466 619 824

TA/RTC Memberships are due

Time to renew Triathlon Australia Membership. Membership for the year 14/15 is required if you are to attend an RTC training session from July 1st. No membership, no training, no exceptions.

Weekly Update

Well we are coming into a couple of crazy weeks so we have tried to not inundate you with too many emails each week with what is coming up. That said we don’t want you to miss out on things that are planned so make sure you read them all ready to come and play with us. So. What is happening you ask.


Have you entered?? If not why not?? It would help us if you enter prior to Saturday so we can ensure we have enough cups etc for you all. If not you can still turn up and enter on the day.


  • 10.30am – Race set up for those available to come and give a hand
  • 11am – Registration Opens
  • 12.30 – Short Course Race
  • After this finishes the Long Course Race
  • Kids Race
  • Presentations

There will be a short kids race at the end of the Long Course and prior to presentations. For those who haven’t seen it before all children of RTC members are welcome to participate. Any sort of bike is used from a BMX to a racing bike with training wheels. The distances are very short and adjusted to the age, ability and nervous state of the child. There ARE NO PLACINGS and we do not promote placings in this race. All children are winners and will be encouraged along the way. Parents are welcome to run / ride along their kids and we will have some ‘buddies’ to help them out also as needed so parents can simply watch them. The emphasis here is on fun. Tutu’s are most welcome.

There will be sponsors there on the day including Avantiplus North Brisbane who will have a bike mechanic for any last minute repairs plus they are bringing some super specials with them. Phil and The Run Inn will also set up a little shop with some great priced gear. Tim from Yakima will also be showing off their latest car and bike racks, which I use and have not lost a bike yet. Nick from Skin Strong will have a stand showing and selling  his products and will also be racing with us.

For more details go here:

Any questions please contact us at or phone 0409 002 082.


On a very wet Sunday RTC had 9 competitors start the Cairns 70.3 or IM race. It was very challenging conditions for the competitors and in some ways even tougher for the spectators who had to take it in turns to buy the hot coffee / treats so they could stay perched in the coffee shop and watch the cycle / run course for a few hours in the morning. Finishing order in the 70.3 – Leah, Dave, Chris, Lowana, Shaun and Fiona. Special mention to Leah and Dave who both qualified for the World Championships later this year.

While it was tough for the 70.3 it was even tougher for the IM people and they were amazing to watch all day long. Huge congratulations to Mark 11.37 and Steve 11.54 for finishing their races, and also to Tony who had to withdraw on the run due to calf and cramping issues. Next time Tony. The rain stayed into the next day however the finish line party continued with our very own Joel and Cheyne right in the midst of it calling competitors and handing out medals. Great work guys.


PRESENTATION NIGHT Saturday 28th June North Leagues & Services Club, 1347 Anzac Avenue, Kallangur

This is the other big event coming up in the next few weeks. A great night full of fun, laughs and presentations. Who gets the big awards??? Who gets paid out on??? Come along and find out. Get in & buy your tickets to be in the draw for 4 x Gold tickets to a Broncos game…what an awesome prize! Thanks to Cooke & Hutchinson Lawyers for the prize. Don’t delay, log on now

Any questions email


As explained last week the rides for the month are available to see on the RTC calendar on our home page. There is also a link to them on fb that will be put up at the start of every week. For those not on fb here is where you will you going. They are shorter this week to account for the Moreton Bay Grand Prix that afternoon.

Ride A:

Out through top of North Lakes via Endeavour Drive. Left into Boundary Road. Right into Burpengary Road. Left at Narangba, across rail line and Narangba rd into Mumford rd. Left into Browns, left into Moore rd follow into Scout rd. Right onto Dayboro Rd. Left into Mount Sampson Rd, left into Winn Rd. (Option for Clear Mt Climb). Returning Winn Rd, Francis Rd, Lawnton. 80Km (incl Clear Mt.) MapMyRide Map

Ride B:

Out Anzac Ave through Kallangur/Petrie. Right onto Dayboro Rd. Left into Mount Sampson Rd, Left into Winn Rd. (Option for Clear Mt Climb). Returning Winn Rd, Francis Rd, Lawnton. 70km

Ride C:

Hamilton Road Loop. 70km

Ride D:

Recommended for Duathlon Competitors. Normal Loop. Out Anzac Ave through Kallangur/Petrie. Gympie Rd, South Pine Rd, Linkfield Rd, Telegraph Rd, Sandgate loop. 60km.

OR Riding to Suttons Beach and back – 40km

Beginners Ride:

Not on this week as everyone is saving their legs for the MBGP. This group are welcome to join the Suttons and back group.


Goes to 2 boys who have shown they have big hearts and need a bit of extra spark to get them working properly again. Get better Dale and Jacko. We hope to see you both out again very soon. Dale if this doesn’t work Simon said he had a spare pair of jumper leads I could have a try with???

Also a get better quickly to Kevin who cracked his collarbone in a fall last week while out cycling with friends. He’s hoping for only a short time off the bike and will be back smashing up everyone on the Tuesday morning rides very soon.

Kirstin and Tonia are recovering well after their fall. Stay upright ladies.



We have another brick session this Sunday as a way to practice those transition and basic cycling skills such as cornering, turning, stopping quickly etc. It’s on this Sunday 6.30am at the North Lakes Business Park – On Burke St (just up from the corner of Oxley St).  Bring bike, helmet, cycle shoes, running shoes and water.  All abilities welcome.

JUNIOR WEEKLY UPDATE – As previously mentioned there will be changes in store for juniors over the next few months.   Just for your information – we will be spending winter working on technique and correcting the changes that need to happen, so you are ready to increase the training load coming into the racing season.  Training sessions for June

Monday 5.30am – Swim session North Lakes Pool (combined with adults)

Monday  4.30pm – Core / Run Session – John Oxley Reserve, Murrumba Downs

Tuesday 5am – Speed Ride – Torque Toyota North Lakes (you need to have both front and rear lights for this session / no lights = no ride)- combined with adults. No cost (Check fb to ensure this session is on each week)

Tuesday afternoon off – time to do school work (and sleep)

Wednesday 5.30am – Swim session North Lakes Pool (combined with adults)

Wednesday 4.30pm – Run Session – Gravel carpark on Lakeside Drive, North Lakes (opposite the boardwalk).  Allan’s Monday night group are now invited to attend this session. Need to be able to run 2km without stopping (session approx 5-6km total)

Thursday 5.45am – 7am. Swim + Stretch Session – North Lakes Pool.

Thursday 4.30pm – Cycle / Run Session – Gai’s place – Narangba

Friday AM off

Friday 4.30-6pm North Lakes Pool.  Swim / Cross training.  Details out each week.

Saturday  – 6.00am Long Ride  – Coffee Club North Lakes (remember to bring lights as starting to get dark at 6am) Remember each junior must have a spare tube with them for the ride.

Sunday 8th June 6.30am cycle / run session. Burke St NL (just up from cnr Oxley St)

Coaching Fees -Pool entry – $5 per visit. We are moving to North Lakes Pool for June, July and August, so if you multi-session card has expired, do not renew and purchase one at North Lakes Pool


Wed 5.30am Swimming at North Lakes Pool

Wed 6pm – Road Track session – Murrumba Downs (Technically Kallangur)- Cnr Russell St and Dohles Rocks Rd

Thursday 5.15am – Easy cycle Red Dog Service Station.  Cnr Anzac Ave and Narangba Rd.

Thursday 6am – Swim – Technique session NL Pool

Thursday 5.30pm – Swim session NL Pool.

Friday 5.30am – Swim session NL Pool

Sat 6am – Coffee Club Rides.  Routes as per weekly email

Sun –6.30am  Cycle / run session North Lakes.

Sun 4pm – Trail run Bullocky Rest

Mon 5.30am – Swim Session NL Pool

Mon 5pm – Track session John Oxley Reserve. Cnr Dohles Rocks Rd and Ogg Rd

Tues 5am – Speed Cycle Toyota North Lakes. Meet at Toyota on Anzac Ave.

Tues 5.15am – Speed run Bullocky Rest

Tues 6am – Swim technique session – North Lakes Pool

Tues 9am – Swim session NL Pool

Tues 5.30pm- Swim session NL Pool

Wed 5.30am Swimming at North Lakes Pool

Wed 6pm – Road Track session – Murrumba Downs- Cnr Russell St and Dohles Rocks Rd


14th June – Moreton Bay Grand Prix. /RTC Race Lakeside

15th June – City 2 South

22nd June – Lakeside BUG ride / Brick session TBA

28th June RTC presentation night

5-6th July – Gold Coast Marathon festival

13th July – Brick session

20th July – Jetty 2 Jetty

27th July Brick session 6.30am.  Venue tba

10th Aug – Qld Duathlon Champs (Worlds qualifier)

16/17th Aug – Rainbow Beach Triathlon 750/20/5 (each day)

24th Aug – Challenge Gold Coast

27-30th Aug – Worlds Triathlon Championship

So lots of information and great work for making it this far. Looking forward to seeing lots of you out at Lakeside and don’t forget to bring your little children with you. You are never to young or too small to get involved. See you Saturday.

Remember if you have any questions regarding sessions or coaching don’t hesitate to contact me and if I can’t help I’ll put you in contact with someone who can.

Mary 0409 002 082

Cairns Update / Post IM Blues?

Good morning everyone

So we have 2 athletes competing in Cairns Ironman – Tony O’Neil & Steve Stringer. We wish you guys all the best as you tackle IM for the first time . . . the taper is near . . .


Both Tony & Steve are busy in the lead up to their maiden IM race, so we haven’t been able to arrange a pre IM function. I had thought this would also be a great opportunity for a post race catch up for our Port Mac peeps…however as some of you are going to “Beers & Beef” tomorrow night at the Seaview Hotel, let’s make that an opportunity


We train so hard & for so long to get to the start line, and to ensure we are in the best shape to get to the finish line . . . (almost) everything else in our life stops in the lead up to Ironman . . . then, all of a sudden, we’ve got no training plan, we’ve got no early morning sessions to pack our bags for, we train when we want/if we want . . . it is a very weird feeling. “Post IM Blues” is actually a recognised condition (well, at least in the triathlon world it is recognised!) . . . so how do you deal with it? Here’s an article I found from Ryan Schneider that you might find helpful



What’s the first thing most people do when they cross the finish line of their first 70.3 or full IRONMAN?

I’ve noticed that most finishers—including myself—stop their computer watch to immortalize their finish time. It’s the last triumphant act at the end of a long, tough day. The race is finally over.

Or is it? The moment that button is pushed, it’s actually starting a new race altogether. A race arguably even harder than all the miles just traveled.

It’s the race to mental recovery, where swim, bike and run are replaced with joy, pain and angst. If you’re preparing for your first IRONMAN, I know what you’re thinking: “Are you kidding me!? I’ve got enough to worry about just finishing and now you’re telling me the toughest part comes after the race?”

Don’t worry, we’ve got you covered. Follow these tips and you’ll be refreshed and ready for your next big accomplishment faster than you can say “post-race blues.”

Joy: Revel in the Moment
Whether you’ve just completed your first triathlon ever or are training for your second IRONMAN of the season, taking a moment to raise your arms triumphantly is the first step to performing better in the future. How can you make progress if you don’t acknowledge where you just came from?

My post-race celebration ritual includes wearing my transition area wristband for a full week after my race—or until I feel like cutting it off. That lets me know it’s time to begin moving on from the joy of the accomplishment.

“Treat each race as a celebration of all of the hard work you have put into preparing yourself to be the best athlete you can be,” IRONMAN 70.3 St. George champion Meredith Kessler advises age groupers. “Some workouts are good, some are ‘why even bother,’ but the journey is what you’re aiming for every day.”

Pain: Rest Mindfully
Healing from an IRONMAN flat-out hurts. There’s no way around the pain, but you can trigger a faster mental recovery by formulating a sturdy post-race physical rest regimen. It’s okay to party, but overloading your body with sugar and fat while depriving it of rest can trigger a physical crash that makes mental recovery that much harder.

As part of her race recovery process, Kessler starts eating right the day after the race and focuses on quality sleep. She also swims early in her recovery to flush out the kinks and immerses herself into her regular training routine three days after finishing.

Multiple long-course champ Jesse Thomas told me he starts his recovery with a few beers and junk food (see “Revel in the Moment”) and takes the next day off completely following his race. For those new to the sport, Thomas advises waiting one additional day after feeling ready to train before easing back into a routine.

I’ve experienced this for myself recovering from my first two IRONMAN races in two different ways. I took approximately three straight weeks off from any kind of physical activity after my first one, and noticed the mental doldrums were far worse. I recovered mentally much faster from my second. The difference? I resumed my physical routine within days, not weeks. My sleep patterns remained the same following both events—that is, I slept nine to 10 hours a night for at least the first week.

Angst: “Now What?” to “What’s Next?!”
You’ve celebrated, you’ve rested and yet something just feels … off. You’ve spent the last several months training dutifully and living a regimented lifestyle in anticipation of a giant life moment. Suddenly it’s over. You have lots of free time, which can quickly morph into something I’ve lovingly referred to as the off-season training blues.

How to escape this malaise? The first step is realizing you can’t rush it. Thomas uses a metaphor of a sponge needing to be filled with water before getting squeezed out again as a way to describe how important it is to take a break from the rigors of training.
For me, maintaining a blog and writing detailed race reports helps me relive the moment, analyze what worked and didn’t (both in the race itself and recovery-wise) and plan for the future. The planning part is critical, as it will help you transition emotionally from melancholy and non-productive nostalgia to what’s around the corner.

As much as I’ve tried, I’ve found it impossible to capture the magic of that first IRONMAN or 70.3. The journey of the unknown is always fraught with more drama, which heightens the feeling of achievement. But if you take a long-term view of racing and recovery, like Kessler you’ll see that triathlon is a journey, where races are milestones that require moments of celebration, reflection and analysis.

In other words, there is no “stop” on your metaphorical watch. Only “pause.”


Once again, good luck to Tony & Steve in Cairns, and also to the 6 or so doing 70.3, a couple for the first time at that distance


Regards . . . Jules (on behalf of the Coaching team)

Jules Dillon – 0497 078543

Mary Jackson 0409 002 082

Paul Skelton 0402 782 420

Dave Cawte 0420 363 660

GB (Graham Bliss) 0437 818 949

Dan McTainsh 0403 483 807

RTC Weekly Update (just a little late)

Hi all,

Sorry for the delay this week.  I’d blame it on jet lag however no excuses…. Anyway here we are – short and sweet.

This is coming soon and have you entered?  Come on all of you who have just done Ironman.  You know you have fitness so let’s see you race against your friends in duathlon format (sorry swimmers) and see who still has some speed in their legs.  This is a great opportunity for friends to race against each other in a friendly but competitive format.  You know who was fastest at Port Mac, now who is fastest at Lakeside??  To enter go to the RTC fb page or to the RTC webpage.  All the instructions are in James email earlier this week.  You know you want to….

With this in mind we will have a ‘training’ session at Lakeside this Sunday starting around 6.30am (not 6am sorry).  This is a great chance to go over the course and test it out, and for the in-experienced to learn how to ride the course, gears, lines to take etc.  All are welcome.  Lakeside is open to the public Sunday as part of the 4/52 BUG ride that MBRC put on.  That means that anyone can ride there Sunday, family, friends, kids etc.  It doesn’t matter what sort of bike you have, just come and have some fun with us.  If you haven’t been there before take Lakeside drive off Narangba Rd and go right to the very end.  Drive in the gate and park just before you get to the race track (don’t go to the left this time).

Thanks to our club’s sponsors- ASICS, The Run Inn, Avantiplus North Brisbane, Jetts Fitness, Endura, and Entire Health we will have heaps of prizes on offer and for the fast people thanks to Moreton Bay Regional Council, there is $2000 in cash to be won.  I will once again be running a race for all our children around the PITS and the two duathlons will be spaced out enough for parents to be able to compete and have time to between events to hand over the children.

We would love for all RTC members, family and friends to enter the race and also if you are on Facebook or Twitter, can you please share the event so all your friends can enter as well, thank you.

A MASSIVE  well done to Jerrod, Nic and Mark Bristow for awesome runs at North Face 100.  It is an incredibly tough 100km run and these 3 were amazing. Great work everyone.

Well done also to those juniors who have recently competed in the All Schools X-Country championships. Some great results and well done to everyone who raced and had a go.

As you may have heard by now, Mark T has stood down from director of the junior program to take some time off from the end of May.  After a few meetings to discuss how we want to proceed we have decided to change the structure a bit and whilst we will be continuing with a number of the weekly sessions, these will be coached by a few regular coaches, and some of the sessions will be combining with the adults over the winter months.  These in particular are the swim sessions on a Monday and Wednesday.  For full details of the new winter training schedule will be available shortly but if you have any questions do not hesitate to contact Gai or myself.  We thank Tucks for the work he has put in over the past 3 years and hopefully we will see him around out on the training field.
There will also be some minor changes to the adult sessions over the winter months so make sure you check out the RTC calendar to see what is coming up.
JUNIOR WEEKLY UPDATE – Training sessions for the rest of May
Thursday 22 May 4.30pm – Cycle / Run Session – Criterium Track, Hedley Avenue, Nundah
Friday 23 May 5.30am – Swim Session – Murrumba Downs Pool
Saturday 24 May 6am – Long Ride / Short Run – Coffee Club North Lakes (remember to bring lights as starting to get dark at 6am)  Remember each junior must have a spare tube with them for the ride.
Sunday 25 May 6.30am – Brick Session – Lakeside Raceway (with Mary)
Monday 26 May 5.30am – Swim Session – Murrumba Downs Pool
Monday 26 May 4.30pm – Core / Run Session – John Oxley Reserve, Murrumba Downs
Tuesday 27 May 5am – Speed Ride – Torque Toyota North Lakes (you need to have both front and rear lights for this session / no lights = no ride)
Tuesday 27 May 4.30pm – Swim Session – Murrumba Downs Pool
Wednesday 28 May 4.30pm – Run Session – Gravel carpark on Lakeside Drive, North Lakes (opposite the boardwalk)
Allan’s Monday night group are now invited to attend this session. Need to be able to run 2km without stopping (session approx 5-6km total) – Cost $5
Thursday 29 May 5.30am – Swim Session – Murrumba Downs Pool
Thursday 29 May 4.30pm – Cycle / Run Session – Criterium Track, Hedley Avenue, Nundah
Friday 30 May 5.30am – Swim Session – Murrumba Downs Pool
Saturday 31 May 6am – Long Ride / Short Run – Coffee Club North Lakes (remember to bring lights as starting to get dark at 6am) Remember each junior must have a spare tube with them for the ride.
Sunday 1 June 6.30am – Brick Session – Suttons Beach
Coaching Fees –  Mark – $5
Pool entry – $5 per visit
We are moving to North Lakes Pool for June, July and August, so if you multi-session card has expired, do not renew and purchase one at North Lakes Pool.
Gai / Allan  Monday and Wednesday night juniors –
Primary school – $3
High School – $5
Now that we are moving further towards winter, it is a good idea to bring a light jacket to put on after sessions to keep warm.
Also, insect repellant for running is a smart idea.  There are still alot of mozzies around.


Friday 5.30am – Swim session NL Pool
Sat 6am – Coffee Club Rides.  Routes as per weekly email
Sun –6.30am (NOT 6am) cycle / run session Lakeside.
Sun 4pm – Trail run Bullocky Rest
Mon 5.30am – Swim Session NL Pool
Mon 5pm – Track session John Oxley Reserve. Cnr Dohles Rocks Rd and Ogg Rd
Tues 5am – Speed Cycle Toyota North Lakes. Meet at Toyota on Anzac Ave.
Tues 5.15am – Speed run Bullocky Rest
Tues 6am – Swim technique session – North Lakes Pool
Tues 9am – Swim session NL Pool
Tues 5.30pm- Swim session NL Pool
Wed 5.30am Swimming at North Lakes Pool
Wed 6pm – Road Track session – Murrumba Downs- Cnr Russell St and Dohles Rocks Rd
Thursday 5.15am Easy cycle – M & M ride. Please mention on FB if you are intending to go.
Thurs No pm criterium track
Thurs 5.30pm Swim session NL Pool

1st June – Doomben ½ Marathon (+ other runs)
8th June – Cairns ½ and full Ironman
14th June – RTC Race Lakeside
15th June – City 2 South
22nd June – Lakeside BUG ride / Brick session TBA
6th July – Gold Coast Marathon festival
20th July – Jetty 2 Jetty
10th Aug – Qld Duathlon Champs (Worlds qualifier)
16/17th Aug – Rainbow Beach Triathlon 750/20/5 (each day)
24th Aug – Challenge Gold Coast
27-30th Aug – Worlds Triathlon Championship

PRESENTATION NIGHT is confirmed for Sat 28th June 2014 at Norths Leagues Club, Anzac Ave, Kallangur – so put it in your calendar! Tickets prices have been confirmed – full info in James’ email earlier this week. Please click on this link to buy your tickets.  Don’t miss out.

The new RTC shirts and swim caps have finally arrived.  These will be handed out at some of the sessions so if you still need your shirt make sure you get one.  If you can’t make a session please contact Gai at to arrange to collect it.  Swim caps will be available at the swimming sessions so don’t forget to ask the swim coaches.

Get better soon to young Elias Gonzalez who had surgery on a broken arm yesterday.  Get better quickly Elias as Pix needs help still with all the weeding in the yard.

The post Port Macquarie IM reports and still coming through so make sure you check out fb and read them.  The latest 2 are from Scotty Dowling and Jo Banney.  Both beautiful reads and honest reports.  Great work everyone.

You may have noticed that I’ve taken off my sign off this week ‘stay upright’ as unfortunately I joined the ‘meet the bitumen’ crew today.  Doh!  Maybe I should read more closely what Jules and I write each week.  Anyway have a great week, enjoy the beautiful weather and train safe.  See you at a session very soon.

Mary  0409 002 082 /

IRONMAN PORT MACQUARIE 2014 Race Report – Scott Dowling

Ironman is not just about race day, Ironman is about everything it takes to get to race day.  That is why I have written about the challenges I faced to becoming an Ironman. This is my story and I hope it inspires just one person in their life to achieve a goal of their own

Growing up I never wanted to do Triathlons. I watched Hawaii Ironman on Wide World of Sports and thought they were crazy, me I wanted to play Rugby League – it was my life. After a few too many injuries I retired at the grand old age of 22 and 8 years ago I did my first team race at Noosa after my brother signed me up while I was living overseas. My first training sessions were in a 30m pool in London whilst dodging band aids and hair.  I eventually moved on to short course and Olympic distance races for a few years and really enjoyed it.  I never really enjoyed the run leg but managed to get my battered knees through it.

That was until I had another injury 4 years ago.  This changed my life forever and was the toughest year of my life.  This latest injury required 3 operations, 1 to re-attach the muscles and tendons to my knee, 1 to break all the scar tissue to help it bend again and a ACL knee reconstruction.  Add this onto a previous right ACL reconstruction and a previous left ACL reconstruction and a arthroscopy to remove loose cartilage.  After all this I can not squat or kneel , and I was told I could never play any sport with side way movement.  So it’s a struggle just to play with my son in the backyard without worrying about hurting my knee again.  This time also bought back another part of my life I have struggled with, depression.  Being stuck in a bed for weeks living off drugs does crazy stuff to your head.  I still struggle with it today. It comes when I am stressed and exhausted and zaps your will to keep moving forward (pretty hard to avoid when your training for an Ironman).  Remember that ‘Are you okay day’ should be everyday.  It really does help.

It took me a year to learn to run again and another 6 months to do a Bribie short course race, with a shuffle for a run but I was happy to do 3km for a run. If I ever got back to 10km I would be stoked.  Eventually I ended up competing in Olympic races again and realised I wasn’t as fast I once was and started thinking about longer races. I remember reading an Ironman race report from Fiona Buckland, my inspiration, about her first Ironman and how she walked the entire Marathon and I thought to myself that maybe I could do that.  I entered a Half Ironman, got through it, loved it and was hooked, I wanted the full one.  So I went to support 2013 IM Port Mac and was hooked and made my decision, even if I may have been a little drunk.

So I convinced my wife Michelle and signed up in the first minute it was open.  My goal was to jungle training, family (with a new baby girl and 3 year son) and run my landscaping business. It was time for me to make sacrifices to achieve my goal.  Time away from the family, time away from the business.  These are the sacrifices that must be made and it’s hard. I never really manage to get it right.

I worked all my races out for the next year and was training really well with no leg complaints and  only the occasional ear infection.  I got through another half Ironman and was starting to enjoy training as the weather warmed up.  The only problem was this ear infection never went away no matter how many drops or ear plugs doctors gave me with the advice to keep it dry for a while.  Yeah right.  So eventually I saw a specialist at the end of November and found out I had a Cholesteatoma, or a growth inside my ear which had to be operated on immediately before it started to  affect my hearing.  I had it removed in mid December and had to keep my ear completely dry for the next 8 weeks which meant no swimming.  What I didn’t realise was how much it would affect my balance.  I was allowed to get back on the wind trainer within a week and running when I felt like I could run but  I knew I was in trouble when I nearly fell off my bike, on my wind trainer. So the first 6 weeks of my training program was very limited and it became a 14 week program for Ironman, not ideal but it would do.

So for the next 14 weeks I struggled with fitting in work, training and family.  All 3 never got my full attention and it put a lot of pressure on me and my family and bought me down a lot.  I averaged 1-2 swims a week, 2 runs – long and short and 2 rides –  road and short wind trainer. A normal day for me would be wake up at 5am, swim at 5:30am-6:30am, go to work somewhere in Brisbane and be home around 4:30pm-5:00pm, spend time with the kids, run 6pm-7pm, come home and kids would be in bed already, have dinner, help out with housework and get food ready for next day, paperwork until about 10pm and hopefully asleep by 10:30pm. If I didn’t swim in the morning I would go to work instead.  I continued like this for the next 14 weeks, some days better than others. It was hard, it’s hard when your son is asking you not to train, to stay home and play.  They don’t understand why.  Why you get angry with them at them for the smallest things because your tired from riding 6 hours that morning.

My body held together until about 3 weeks out when my knee would grind and ache most days.  My coach got me to back off my running and told me just get to race day.  I had finished my training with 1 ride over 180km and a longest ever run of 22km.  So there were a lot of doubts in my head in those weeks but reassurance from my coach kept me focused on the goal

So race week arrived and we travelled down on Thursday with all the fun of travelling with a 4 and 1-year-old.  My son started the ‘are we there yet’ before we got to the gateway bridge. So it was a long drive and I was stressed upon arriving and needed a bit of quiet time to get my head sorted for the next few days. We headed down to check – in and get it out of the way, weigh in on the way out, 106kg, I hope those scales are wrong.

We had organised for my Mother-in-Law to come down on Friday and my mother to stay until Tuesday to look after the kids so Michelle could share the next few days with me. She had put up with a lot of shit to get me here and I wanted her to experience the Ironman festivities.  I got through the Friday test swim and do a quick ride out to Matthew Flinders and a ride up the 15% hill and think riding back to the hotel, ‘Shit, I haven’t done enough training’.  I was so glad I didn’t drive the whole bike course as I think it would have made me doubt myself more.  I didn’t do any running down there as my ankles where playing up and I didn’t want to aggravate them more so we drove the run course and it scared me, I didn’t realise 10km was so far.

Saturday I tried to chill out, picked my brother and my mum up from the airport, take my bike down to transition after realising that I can’t fit my shoes and helmet in the race bag so I have to start with my shoes on the bike which I hadn’t trained for.  Get back home and rest until bed time and guess what, I can’t sleep until about midnight.  The brain won’t stop.

Race day and the alarm goes off at 3:45am.  My wife and I head off at 4:30am and get to transition at 5:00am it’s weird feeling that everything is ready and special needs bag are dropped off and it’s 5:10am.  We head back to the swim start and meet up with my mate who had come down on the overnight bus to watch me.  After what felt like an eternity waiting I got my wetsuit on and headed into the sub 60min holding pen where I met up with other club members.  Back slaps and hand shakes done and we are at the start line, about 10 rows back.  Anthem done and AC/DC playing and I was ready. We where doing a rolling start so every 5 seconds 6 people are released. It created a fast incident free swim which I really enjoyed. I got into a nice group and we were all on a good steady pace. I didn’t worry about sighting too much just followed the group.  Over the weir and I took it easy and dropped off the back of the pack. I looked behind and saw no one  so sprinted to get back with the pack.  I got on and stayed with them to the end even though I was struggling with muscle spasms in my legs because I’m too lazy to kick my legs.  Swim done in 53:30,  I shuffled  into transition trying to move my legs.

10 minutes later I was out on my bike. I took it easy in transition with a full change into my cycling gear and still manage not to get my arm warmers on which was a mistake for the first 90km. I took it easy for the first 40km and watched everyone fly past me. I wanted to conserve myself. I completed the first lap incident free, just enjoyed the sights, but realised the wind had picked up and was struggling with the wind gusts going down hill and was worried about being blown off my bike. I see my family on the way back out and it gives me a lift and a smile to see their faces. I pick up my special needs, arm warmers on, toilet break and I was away.  The wind was strong and for the next 40km in was mostly a head wind so I  just tried to stay ‘Aero’ for a long as possible and tough it out and start to count the kms down.  At the 140km mark I started to tire, not enough long rides in training, and had to give myself a bit of a talking to, get my head back in the game and remember all the early morning rides and sacrifices I made to be here.  Before I knew it I was back on Matthew Flinders and had Ironman legend Leon Colbert ride up beside me and have a little chat.  He left me just before the hill with the words ‘can’t do the walk of shame’. So I sat in the saddle and ground it out to the top, got to the top and while my heart rate was doing 190bpm and with my legs burning, realised I had to do a marathon in 10km time.  Oh well heading back into town and have a big smile with all support along the way. Just trying to spin my legs and get them ready for running.  Time 6:32:00 and enjoyed it all with all the supporters along the entire course.  Now for the fun bit the run.  It’s all about the run everyone keeps telling me. I now know that I will finish the race.  Even if i have to walk the whole way.

I only spend 7 minutes this time but I do have a chat to other club members

I start out walking the first 5 minutes getting my legs going.  Plan is to run 4mins/ walk 1min and walk up and down the hill.  It goes to plan and I get to see all the club supporters, a kiss and hug for for my wife, high fives with other competitors.  I was really enjoying myself.  I plan to eat a bar every lap from my special needs so I grab it and try to eat it for the next 5 km but I just don’t feel like it and I start to feel pretty average and start walking between 12km and 16km where a PIS supporter yells out to her club mate about his nutrition which jogs my memory.  I hadn’t had anything to eat and had to get a gel straight away.  So from there I had a gel every second aid station and cola/Gatorade and water at every aid station.  It worked as I got into a good rhythm until 30km when my legs had enough.  Coming past the finish Shute for the last time my legs were tired, my knee was starting to hurt. My coach saw me, asked how I was I told her the truth, ‘I was f@#ked’. My family were at the end of the finish area where they had been on every lap.  They saw I was hurting and I teared up trying to tell them I was struggling. I came to the conclusion that I could walk the last 12km and finish, I just had to get my head around it.  Finishing was what I wanted, not finish time. I got to my special needs bag and had asked my wife to put something in there for me when I need a lift.  It was a letter with some quotes, a bracelet that said “you can do it, love you and proud of you”, a photo of the family, and some fruit tingle lollies. It motivated me and I tried to run again but my legs cramped  running down the hill so I went back to walking.  I held onto that letter until I got to the finish shute.I came past the breakwall for the last time and my family and mate were waiting there pushing me along. I told them I was right and I would see them in an 1 hour.  Heading out of town for the last time I just tried to keep a good pace.  It is dark, cold and lonely out there at night.  Your head can play tricks on you.  I was worried about falling in a hole or tripping and hurting my knee.  I just wanted to see that aid station at the end of the road.  It meant that I was homeward bound once I got there.  They were offering tomato soup at this stage so I tried it, it was something different after all that sweet stuff and  I liked it. Heading home I had the blind competitor and his handler pass me, what a champion, it gave me a smile and I chatted to a few other athletes which helped pass the time.  I came up to get my last arm band and Dan Vass was coming the other way. He gave me a hug and it meant a lot to me.  He knows what I have been through, a fellow tradie, small business owner and how tough it can be.  He told me to enjoy it and soak up the finish shute.  Coming back into town it was great to still have supporters out there cheering you home.  I got to the end of the shute, stopped looked at the finish and soaked it up.  I slowly walked down looking at everyone cheering me, hi 5′s until I got to the Redcliffe supporters.  Thanks guys.  A big  hug and kiss for Michelle.  Hug for my mum and brother and mate.  More hugs and hi 5′s to supporters.  Pete Murray was telling me to run it out. No way, I’m enjoying all of this.  Then finally get to the line and hear those words – “Scotty, Scotty Dowling YOU ARE AN IRONMAN”. And I let out a big scream of relief.  I had done it.

The catcher was great.  Got me around the back to my bag and into the tent where other club members were sitting and I had a quick chat.  I didn’t feel like eating anything. I just wanted to get outside to my wife and go have a shower and change and come back down.  An hour later I got back to the supporters and other athletes. I got to chat to a few people and thanked everyone.  I felt sick and had to sit down.  I was convinced to have some hot chips and it did the trick.  Back to the finish shute to cheer all the club members home. I love that place.

Get back home and into bed just in time to hear the last finisher cross the line – then silence. I get a good 6 hours sleep and wake up feeling surprisingly good.  I was a little bit sore but I can’t believe how good I felt.  I have felt worst after training sessions.  I said when I finished that I wouldn’t do another one but as each day goes on I am getting the urge to do it all again. But first I get to be a husband and a dad again which is the greatest gift of all.

So why did I do an Ironman…. I needed to fulfil a goal that I had set myself.  I have always had high expectations and big goals that never got met because of injury.  That is what drove me to that finish line.

Looking back now I still don’t think it has happened.  The day went so fast and I didn’t get that big buzz that I thought would happen but more of a sense of relief.  Maybe over time it will sink in and I will remember more.

Thanks to my wonderful wife Michelle.  With out you none as this would of been possible.  you are a truly amazing person for putting up with me.  Enjoy the thermomix, you deserve it………Thank you to Harrison and Georgia too, the smiles and high fives keep me going…

RTC Weekly Update and post Australian Ironman wrap-up

Good morning all,
Well it’s been an amazing weekend and sorry if you are tired of reading all the Port Mac updates of fb, however that is where RTC were out in force over the weekend.  Let me give you a run down of the past week and how it all ended.  It’s a long one so you better get yourself a cup of coffee.

Before we left for PM we had 46 racing that we knew of.  We checked the registered clubs start lists and discovered another 7 (they tried to hide but we found them) but by race start we were back at 50.  50 started with a 3.8km swim and all 50 finished the marathon.  Brilliant!

Thursday was spent with a lot of RTC either riding or driving the bike and run courses and exploring the weir crossing we had heard so much about.  The experienced racers helped the first timers see the course, experience the hill and they calmed many nerves as they talked them through the tough sections.   Race preparations sometimes never go smoothly no matter what the distance, and this was no exception.  Pix found some screws missing from his bike (someone did kindly suggest his head also but I said I wouldn’t repeat that) which caused his wheel to grab every time he rode a hill, which those of you who know the course will understand there are quite a few of those, so he was off to get it fixed asap.  Unfortunately the bike shop didn’t have the offending screws so they had to get brought in which would take another day.

Jaco (not Jacko) unfortunately worked out the hard way that his bike didn’t quite fit in the underground carpark and the call went out for a replacement bike for him. The fact that he is 6 foot 2000 meant the options were limited however RTC both near and at home were absolutely amazing in their offers of both bikes and transport to get it down for him.  A massive, massive thankyou from myself, Jaco and his wife Peta for everyone’s response.  They were blown away by the generosity to themselves by RTC.  In the end Dan Hutch’s roadie was fetched by Lowana, given to Radish who drove through the night (well Lorelle drove and Radish slept).  Simon then spent a few hours of his time setting up Jaco and his bike to get him the best fit possible with wheels, tri bars etc and the smile on Jaco’s face all day told the story. Thankyou everyone.

Friday saw Paul S having to withdraw due to back issues and while this was a really tough decision for him, it was the right one for the time.  He will be back again though one day to race alongside his mates.  Friday was also the first time most of the racers got into the PM cool waters and it was an awesome sight to see 40+ RTC together and enjoying themselves.  The reports varied between cool water with cold  patches, to cold water with warm patches (depending who you were swimming behind).  The mascot ‘Ironman ’ escaped his penthouse and decided to go and play all day with all his friends near and far and his antics were captured by many on fb.  There was evidence of him drinking beer at the pub, sitting on Shivs, standing on the front of boats and even standing in line at the physio.

Friday night was the Carbo load and briefing and there were over 80 RTC in attendance with both racers and supporters side by side.  It was a great night and there was a lot of excitement and anticipation in the air.  The beer line was very short and the food line very long (which was soon to be reversed on the Monday night).  Seeing all the first timers stand up and receive recognition looking both excited and nervous is part of what makes this night so great.  RTC looked fantastic in their club and supporters shirts (thanks Mandi and Mel) with blue and yellow sparkly hats to jazz it all up (thanks Jules).  Food tick. Speeches tick. Briefing tick.  Photos tick.  Ironman back to his rightful owner and time to get to bed as only 2 sleeps to go.

Saturday saw some of the partners, parents and children racing in both the 5km run and kids aquathlon.  Great work everyone who raced and special mentions to Melita who ran her first 5km run with Libby by her side encouraging her the whole way, and to Josie and Charlie who braved the cold water to do their swim run.  The rest of the day was spent doing final equipment checks, packing and handing in transition bags and bikes, drinking (water and Endura / Gatorade) and pacing nervously.  The partners spent the afternoon trying to be calm, stocking up on supplies, chalking messages of encouragement and working out the best places to see their loved ones the following day.  There was also fb rumours and corresponding photos that Madagascar had left Brisbane and headed down to cheer on RTC.  Alarms were set for 3’s and 4’s and everyone was ready to roll.

Sunday came about too soon for some (and not soon enough for others) and nervously they made their way down to transition to pump tyres, set bikes etc etc.  A few had to make unscheduled trips back to their hotels to grab the things they forgot, Dave thought he would do a very last minute tyre change as he thought that even though it was only flat on the bottom, he might actually need it pumped up the whole way round to get the best out of it.  Michael was spotted running back to his bike at the last minute when he realised his bento box belonged on his bike rather than in his wetsuit bag.  Madagascar found extra friends and the fun began.

At the swim start wetsuits were on (Russ even had his on the right way for once) and they were ushered into their pens ready for the start.  Anthem played and they were off.  The new swim proved a hit for almost all and as always it was awesome watching the swimmers enter the water.  Almost everyone commented how much they liked the new format and it became more like the pool time trials as now they were able to swim from the beginning with those at their pace rather than swimming over and being swum over by slower and faster peeps which in turn led to fast swim times and happy racers.  The weir proved an interesting challenge with the water on the other side being considerably colder than what they had jumped out of.  Back over the weir and just over 1km to the finish.  First out of the water and onto the bike was the superfish Dan H in a smoking 47.10 and we had another 13 swim between 50 and 60 mins.  Benita was the fastest girl in 1.02.18 and led the female charge onto the bike.  Awesome swims team.

Finally everyone was onto the bike around 1hr 40 and the longest part of the day began.  While everyone headed home to change, have breakky and get ready to cheer on the bike leg, Madagascar played and were spotted rolling down hills, getting first aid by the paramedics and having their photos taken with random little kids.  RTC gathered at the top of the first hill with noise makers in hand ready to party.  Dan continued to lead the charge on the bike but shortly after him Nathan and the rest of RTC came thick and fast.  Funniest moment was seeing Jason head into the shame (whoops penalty) box and just as we were starting the calls, in goes Hooley right behind him.  2 for the price of 1 in the photos.  Shame boys shame.  They weren’t the only ones pinged on the course however but the only ones who got the pleasure of waiting their 4 mins in front of the RTC crowd.  On one side of the road was the ‘RTC Zone’ with Kymberly leading the cheersquad.  On the other was the ‘RTC Zoo’ with Madagascar in fine form.  Team Vassey led the cheer from the corner so RTC was all over it and it gave everyone racing a big lift as they came past.   There were hats, masks, streamers, cowbells, whistles, a microphone, music, singing and generally lots of good noise as RTC supported anyone that went past them.  Jordan led the Holy Shiv calls and the donkeys led the dancing.  We were only told about a thousand times to get off the road (we quickly forget these things).  Jules and Paul led a noisy support team halfway along the bike leg and other RTC members were dotted all throughout the town to give support along the way.

Dan continued to lead RTC through the end of the second lap however Nathan and Russ were very close behind.  Nathan had the fastest bike split in 5.25.44 and Jo B the fastest female with a 6.22.33.  The road for the bike course as well as the hillsy was very rough and there were a number of RTC who had significant bike issues to slow them up.  Simon was left with 2 chain rings and 4 gears, Vassey had to wait ½ hr to borrow a support wheel so he could continue and Alex learnt why 2 spares are required in long course racing however he continued to move forward stopping to reinflate as needed and cycling as far as he could before continuing that process.  The very strong winds however on the cycle leg was the thing that really made it tough for everyone.  Quite a few contemplated giving up however the support from fellow athletes as they went past them ensured they all toughed it out to the very end. Only 11 RTC actually rode sub 6 hours on the bike which was testament to the course and the weather.  Still everyone in off the bike and just a marathon to run.  Wahoo.

Nathan quickly passed Dan on the run meaning he led the RTC charge up the hill and then came Dan, Russ, Cheyne and Jason with a flying Craig and then a few back Hooley who was RTC firm favourite to take line honours.  One by one they ran past the cheer squad, some looking in more pain than others, and some made it look way too easy by the smile on their faces.  Lots stopped to kiss their families each lap and receive an extra cheer as they did.  The dancing continued and the running continued.  Craig and Hooley picked off runners one by one with Hooley passing Craig also and by halfway through the last lap it was Nath, Hools and Craig challenging for line honours.  In the girls Jane showed what a classy runner she is to take the lead from Banney and never faltered to run a 4 hr flat marathon.  Great run Jane.  Nathan ran a strong last 10km to hold off Hooley and finished in 10.08.45 with Hooley close behind in 10.17.45 and Craig in 10.20.28.  Hooley had the fastest run split of the day with a very tidy 3.19 marathon.  Jane was overall fastest female in 11.50.12 with Tobi in 12.06.42,  Jo B in 12.12.24 and Amanda in 13.28.41.

The next 6 ¼ hours after Nathan finished the last RTC crossed the line.  Alex had suffered severe knee pain / injury so hobbled, ran and walked for just over 7 hours to be the last RTC across the line in 16.37.26.  A very tough day at the office for him and full credit for finishing that very long run.  RTC lead by Madagascar partied long at the finish line and it was awesome to see so many RTC still there waiting for our last ones to come across the line. Those that could still hobble came back after showers to swap stories and beers with others who had raced.  Great team support RTC.  There were many members chicked on that run with our sensationally running girls and no shame there.  And 7 were even Pixed with Jacko being double Pixed!  Great work Pix.

At the end of the day there were many reasons that people raced this Ironman, and no one will ever completely know how much it meant to the individuals except themselves and their families.  There are many outstanding individual journeys that deserve recognition for not only getting to the start line, but finishing, when they had every reason to quit.  And yet all that started finished.  All 50 of them.  We are going to set up a place where we can put all the race reports as they come in for people to read and we will also have a spreadsheet (thanks Jules) of all the RTC finishers times and their splits so if you raced make sure you send it in to either Jules or myself.  If you were supporters we would love to hear your take on the day also.  Lastly though I do want to mention a few people.  Firstly Colby for completing his 25th Australian Ironman and then backing up to lead the after party party.  Doc for his own journey leading into the race, and then having absolutely no recollection of the last 200m (again) but simply pushed through to finish and then spent the night in hospital.  Tobi thought it was such a great idea she even joined you for a while.

The other 2 are brothers Michael and Glenn Smith who many may not know well.  Their mother lost her battle for life last week and they both fronted up and raced, and raced well in her memory, even finishing together.  She would be very proud of you guys.  Very inspirational.

So if you are tempted to do this race, think hard about it.  The glory is worth it but there is a lot of work done to get you to the finish.  Those who did race be very proud of what you achieved.  You finished.  You are Ironman.  Remember to thank those who got you there.  Your life partners, your children, your training partners, your coaches and your fellow RTC members.  They all make the journey much more worth it.

On a side not there are so many people to thank that made the race the special event it was for RTC so sorry if I forget anyone.  From Mandi and Melita for the supporters shirts and leading the partners to load up on blue and yellow cheer paraphernalia.  All those who kept fb updated all day so people could follow from home what was happening in PM and especially Lowana who had the tough job of tracking 50 RTC online when the tracker especially started crashing and posting the times so that we in PM could see what was happening with everyone.  Simon for the tent, fixing Jaco’s bike and everything he does behind the scenes.  To all the coaches for their wisdom and support of the athletes to get them across the finish line.  To the supporters who especially came down to cheer on no one in particular, but rather the whole team all day long.  And finally to Jules the Energiser bunny who kept us all on track and did a tremendous job organising the IM emails, meetings and everything else.  Her passion for Ironman is second to none.  We were the only Qld team in the Club Championships Div 1 category and we put on a strong showing to come 4th.  Well done team. Very, very proud to be a coach in RTC.  Look out next year.

Now onto the rest of the week.

TQ Fun Day

Well done to everyone who attended this event.  All though our numbers there were small (and understandably so) it was still a great afternoon.  Congrats to our category place getters and special mention to Nemo (Stephanie Leech) for not only winning her age group but the under 15s as well I believe.  RTC didn’t win either of the cars sadly however congratulations to Red Dog for taking out the title again as club champion.  Thanks to James – El Presidente for leading this for RTC.

After we have recovered from this weekend, it will not be long until our club race, the Moreton Bay Grand Prix on June 14. This will be the third year we have organised this race at Lakeside Raceway and the first two were really fun events. This year we have made a few changes with holding it on a Saturday afternoon instead on Sunday morning and we have added the Enduro category. All the event info is on the RTC Facebook events page at . Just look for the photo of Tom looking like he is about to vomit as Marcus chases him across the finish line. And entries are now open at .

Thanks to our club’s sponsors- ASICS, The Run Inn, Avantiplus North Brisbane, Jetts Fitness, Endura, and Entire Health we will have heaps of prizes on offer and for the fast people thanks to Moreton Bay Regional Council, there is $2000 in cash to be won. Mary will once again be running a race for all our children around the PITS and the two duathlons will be spaced out enough for parents to be able to compete and have time to between events to hand over the children.

If you are unsure about running and riding around Lakeside we will be holding another brick session on Sunday morning May 25th at 6.30am.  On that morning Lakeside is open to all cyclists so come, bring your partner, and have a cycle around this iconic circuit. It was great to meet a few new RTC members on Sunday at Lakeside as it’s a safe place to be able to ride and talk and meet new members.

We would love for all RTC members, family and friends to enter the race and also if you are on Facebook or Twitter, can you please share the event so all your friends can enter as well, thank you.

Following on from last weeks email we are now aware of a number of places where tacks have sadly been placed in the bike lanes causes multiple punctures to those riding.  Stay safe and make sure you watch the ground closely (not close enough that you hit it) to try and prevent further issues.

Wednesday 4.30pm – Run Session – Carpark on Lakeside Drive, North Lakes (opposite the boardwalk)
Allan’s Monday night group are now invited to attend this session.   Need to be able to run 2km without stopping (session approx 5-6km total) – Cost $5

Thursday 5.30am – Swim Session – Murrumba Downs Pool
Thursday 4.30pm – Cycle / Run Session – Criterium Track, Hedley Avenue, Nundah

Friday 5.30am – Swim Session – Murrumba Downs Pool

Saturday 6am – Long Ride / Short Run – Coffee Club North Lakes (remember to bring lights as starting to get dark at 6am)
Remember each junior must have a spare tube with them for the ride.

Sunday – To be advised.  Happy Mothers Day mum.

Monday 5.30am – Swim Session – Murrumba Downs Pool
Monday 4.30pm – Core / Run Session – John Oxley Reserve, Murrumba Downs

Tues 5am – Speed Ride – Torque Toyota North Lakes (you need to have both front and rear lights for this session / no lights = no ride)
Tues 4.30pm – Swim Session – Murrumba Downs Pool
Coaching Fees – Mark / Casual – $6 / 10 session Card $50

Pool entry – $5 per visit or multi-session cards available.

Gai / Allan  Monday night juniors – $3 / Wednesday night juniors – $5

Now that we are moving further into Autumn, it is a good idea to bring a light jacket to put on after sessions to keep warm.

Also, insect repellant for running is a smart idea.  There are still alot of mozzies around.

Please also note change in start time for Wednesday afternoon run to 4.30pm

Jacko and I head off tomorrow for a holiday for 12 days so again the sessions will continue with Dave C at the helm of the swim, and GB again taking the Wed evening run set.  Sorry to those who turned up Monday as we forgot to leave the swim set.  Hopefully you all worked out what to do.  For those who have been struggling with the cold pool, it usually struggles to cope with a sudden cold snap and is usually better in the mornings after the covers have been on all night.  You are welcome to wear your wetsuits if you want but it isn’t very good for them so if you do make sure you wash them out very well straight after.  Any questions re coaching then ask one of the coaches or contact James at   Enjoy the peace and quiet without us.

This has been postponed until after I return from holidays.  Please keep Monday 19th May pm free and Sat arvo 1st June free for a planning / scheduling afternoon.


Wed 5.30am Swimming at North Lakes Pool
Wed 6pm – Road Track session – Murrumba Downs- Cnr Russell St and Dohles Rocks Rd
Thursday 5.15am Easy cycle – M & M ride. Please mention on FB if you are intending to go.
Thurs No pm criterium track
Thurs 5.30pm Swim session NL Pool
Friday 5.30am – Swim session NL Pool
Sat 6am – Coffee Club Rides.  Routes as per weekly email
Sun – NO AM session organised.  Happy Mothers Day everyone.  Don’t forget though the inaugural Mothers Day Fun Run at Bullocky Rest.
Sun 4pm – Trail run Bullocky Rest
Mon 5.30am – Swim Session NL Pool
Mon 5pm – Track session John Oxley Reserve. Cnr Dohles Rocks Rd and Ogg Rd
Tues 5am – Speed Cycle Toyota North Lakes. Meet at Toyota on Anzac Ave.
Tues 5.15am – Speed run Bullocky Rest
Tues 6am – Swim technique session – North Lakes Pool
Tues 9am – Swim session NL Pool
Tues 5.30pm- Swim session NL Pool


11th May – Mothers Day Fun Run – Check out the new venue of Bullocky Rest.  Go and support a local run if you can.
18th May – Brick Suttons 6.30am– Long and Short Course
25th May – Brick Lakeside (practice for club race) – Bike / run
1st June – Doomben ½ Marathon (+ other runs)
8th June – Cairns ½ and full Ironman
14th June – RTC Race Lakeside
15th June – City 2 South
6th July – Gold Coast Marathon festival
20th July – Jetty 2 Jetty
16/17th Aug – Rainbow Beach Triathlon 750/20/5 (each day)
24th Aug – Challenge Gold Coast
27-30th Aug – Worlds Triathlon Championship

Have a great 2 weeks everyone and keep training even though it is getting colder.  It will pay off come race day.  Train safe and stay upright.

Mary  0409 002 082 /