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Going Looonnnggg . . . edition #2

Good morning everyone

Well it’s been a while since the last long course update . . . that’s cos I’ve been training heaps!

WORLDS – congrats to Carl & Fiona Buckland on your awesome efforts at Worlds in Canada. Very nice medals to add to your wall, guys! Congrats also to Rob, Nathan & Dan Hutch on qualifying for next year’s worlds in Austria. I’m sure we will have a few more joining you guys.

BUSSO – we have just 2 weeks til a few of us toe the starting line for the first IM race of the season. I know everyone has been training hard, doing the hard yards through the back end of winter, so can’t wait to race with you all. Come & wish Simon, Geoff, Jane H, Andrew & myself all the best at North Lakes Golf Club on Sun 30th Nov from 3pm. Please rsvp to julesdillon@bigpond.com or on the Facebook post on RTC Social Page. For those wanting to follow us on the day, race numbers are out and they are Simon 1000 (what a number!), Andrew 1033, Jules 1126, Geoff 1292, Jane 1583 (go to www.ironmanlive.com). Our race starts at 5.45am, which is 7.45 in Qld.

IM / Long course Information Evening/s – we will have a couple of these coming up (just need to schedule it in around xmas etc) so stay tuned. We will cover everything you need to know from training, racing, the lead up, and importantly fitting it all in around your life & family.

Congrats to Darragh on becoming a Dad, baby Harrison King born on Wed morning . . . mother & bub are also both well.

It’s great to hear Meryl’s recovery from hip surgery is going well & she’s back in the pool & on the bike . . . we knew it wouldn’t keep you down for long! Best wishes for Dave for his back op in a couple of weeks. I’m sure we haven’t seen the last of the Cawtes on the IM circuit!!

HERVEY BAY – and last but certainly not least . . . good luck to everyone racing at Hervey Bay on Sunday. It will be a pretty hot day so start your hydrating from today (include electrolytes in your water – don’t overdo the water intake). I know we have lots racing, including some first timers at long course so enjoy the day, guys.

If anyone needs any assistance in planning your season and/or your training, please contact one of our coaches who will help you out.

Cheers . . . Jules (on behalf of all the coaches)

0497 078543

Coaches: Jules Dillon, Paul Skelton, Dan McTainsh, Graham Bliss, Mary Jackson, Dave Cawte, swimming – Brett Jackson

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.

BRICK and OPEN WATER SWIM
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.

JUNIOR RACING SATURDAY
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.

MORETON BAY TRIATHLON THIS SUNDAY
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.

NORTH LAKES POOL OPEN DAY

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 jerroddsmith@gmail.com

BEGINNERS COURSE LEADING INTO BRIBIE 1
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 davidc@kingswoodcabinets.com.au   Dave will be back from his holiday in Bali so will be back in control of this session.

GOOD LUCK MELBOURNE MARATHON
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???

CONGRATULATIONS
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. 

ADULT TRAINING FOR THE WEEK

DAY AM PM
WEDNESDAY
8/10
5.30-7AM
SWIM  North Lakes Pool
6PM
RUN SPEED SESSION
Cnr Dohles Rocks Rd and Russell St Kallangur/Murrumba Downs
THURSDAY
9/10
 5.15am – 6.40am
**Easy Cycle (M & M ride). Leaving Red Dog Kallangur at 5.15am.  35km
4.30-6PM
RIDE / RUN
Nundah Criterium Track, Hedley Ave, Nundah
5.30pm – 6.50pm
Swim North Lakes Pool
FRIDAY
10/10
 5.30-7AM
SWIM
North Lakes Pool
SATURDAY
11/10
6AM
**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
SUNDAY
12/10
MORETON BAY TRIATHLON **4PM TRAIL RUN
Bullocky Rest
MONDAY
13/10
5.30-7AM
SWIM
North Lakes Pool
5 – 6.00PM
RUN
John Oxley Reserve, Murrumba Downs
TUESDAY
14/10
 **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 coaching@redcliffetriclub.com

JUNIOR TRAINING FOR THIS WEEK

DAY AM PM
TUESDAY
7/10
REST DAY
WEDNESDAY
8/10
5.30-7AM
SWIM
North Lakes Pool
4.30- 5.30PM
RUN
Lakeside Drive, Northlakes
(meet in carpark opposite Boarwalk)
THURSDAY
9/10
4.30-6PM
RIDE / RUN
Nundah Criterium Track, Hedley Ave, Nundah
FRIDAY
10/10
4.30-6PM
SWIM / RUN
North Lakes Pool
SATURDAY
11/10
6AM-8.30AM
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.
SUNDAY
12/10
MORETON BAY TRIATHLON If you are not racing, please do a long run from home – around 40 minutes – 1hr OR
4PM TRAIL RUN
Bullocky Rest (not a coached run – parents to attend and run/ mountain bike with younger juniors)
MONDAY
13/10
5.30-7AM
SWIM
North Lakes Pool
4.45 – 6.00PM
CORE/ RUN
John Oxley Reserve, Murrumba Downs
TUESDAY
14/10
REST DAY

 

WHAT TO BRING TO EACH SESSION
SWIM TOGS, GOGGLES, CAP, PULL BUOY, KICK BOARD, FINS (The club has kick boards and pull buoys, but you will need your own fins)
CORE / RUN RUN GEAR, TOWEL AND WATER BOTTLE
RUN RUN GEAR, WATER BOTTLE
BIKE / RUN BIKE, BIKE HELMET, BIKE SHOES (if you have them), RUNNING SHOES, WATER BOTTLE
BIKE BIKE, BIKE HELMET, BIKE SHOES (if you have them), WATER BOTTLE, FOOD
BRICK TRISUIT (RACE OUTFIT), BIKE, BIKE HELMET, BIKE SHOES (if you have them), RUNNING SHOES, GOGGLES, SWIM CAP, WATER BOTTLE, CAP.

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 gaigrieve@bigpond.com or test 0434563920

PRE SWIMMING CORE HAS RECOMMENCED WED & FRI AM
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.

CRITERIUM TRACK HAS STARTED AGAIN
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.

WEEKEND TRAINING RTC STYLE
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.

BRIBIE SERIES OPENED
Don’t forget the Bribie series has opened and you can enter now. Go to www.bribietri.com to enter or for more details.

OTHER UPCOMING EVENTS
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 president@redcliffetriclub.com

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.

History
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 http://redcliffetriclub.com/members-shop/endura-orders/  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.

LOVED THE RIDE COURSE!!!
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
Denise

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 coaching@redcliffetriclub.com 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 . . .

http://www.outsidetheboxmanagement.com.au/

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 julesdillon@bigpond.com.

 

 

Have a great weekend everyone

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

Jules Dillon – 0497 078543 julesdillon@bigpond.com
Mary Jackson 0409 002 082 coaching@redcliffetriclub.com
Paul Skelton 0402 782 420 paul.skelton@bigpond.com
Dave Cawte 0420 363 660 davidcawte@bigpond.com
GB (Graham Bliss) 0437 818 949 teambliss@optusnet.com.au
Dan McTainsh 0403 483 807 daniel.mctainsh@yahoo.com
Simon Nendick 0466 619 824 siandlouinoz@gmail.com

 

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

Feedback

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.

UltraMan

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 (julesdillon@bigpond.com) 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 julesdillon@bigpond.com
Mary Jackson 0409 002 082 coaching@redcliffetriclub.com
Paul Skelton 0402 782 420 paul.skelton@bigpond.com
Dave Cawte 0420 363 660 davidcawte@bigpond.com
GB (Graham Bliss) 0437 818 949 teambliss@optusnet.com.au
Dan McTainsh 0403 483 807 daniel.mctainsh@yahoo.com

Simon Nendick 0466 619 824 siandlouinoz@gmail.com

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.

http://www.triathlonqld.com.au/GettingStarted/Membership.aspx

Ironman season in review….from Jules

Good evening everyone

Congrats to our Cairns athletes, who competed 3 weeks ago on a wet & windy tropical north Qld day! To Mark Bristow and our 2 IM virgins, Steve Stringer & Tony O’Neill, great work

With season 2014/5 complete, it’s time to reflect on the awesome year we had…RTC had the biggest year we’ve ever had in terms of Ironman, with 61 different athletes starting and 59 finishing, including 4 who competed in more than 1 Ironman. We raced in Wales, Wisconsin, Busselton, New Zealand, Melbourne, Port Macquarie & Cairns. We placed 4th in category 1 in the Club Challenge at Port Mac, with a massive 50 athletes ….what an awesome achievement to have 50 start & all 50 finish!

Our annual Ironman awards will be presented on Saturday night for fastest male & female in each of the 3 disciplines (swim, bike, run), and also for fastest overall make & female. Looking forward to seeing many of you there

IM Social Evening

Rumour has it that two of our athletes may be putting on a casual arvo/evening bonfire (byo nibblies & drinks) on Saturday 19th July….for all of our Ironman athletes, families, supporters, spectators etc. Stay tuned on this one…perfect to reflect on what non-triathlon things we’ve all been doing since we haven’t had to be so structured with our training regimes! PS it is a big property so plenty of room for everyone . . .

Feedback

Whilst many of you are enjoying a well-earned break, our IM / long course coaches are starting to plan for the season ahead….Sunny Coast 70.3 is only 11 weeks away. It would be fantastic to get your feedback on what worked well in terms of training/coaching provided by RTC and what areas we can do better for you next year. Please take 5min to complete for us

http://redcliffetriclub.com/ironman-survey-2014/

70.3 Worlds

We have a fantastic contingent that have qualified for 70.3Worlds in Mont Tremblant, Canada, in September. Congrats to Dan McTainsh, Darren Dillon, Jules Dillon, Carl Buckland, Fiona Buckland, Meryl Cawte, Dave Cawte, & Leah Gibson (anyone else?)…..what an impressive list!

Have a great weekend everyone

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

Jules Dillon – 0497 078543 julesdillon@bigpond.com
Mary Jackson 0409 002 082 coaching@redcliffetriclub.com
Paul Skelton 0402 782 420 paul.skelton@bigpond.com
Dave Cawte 0420 363 660 davidcawte@bigpond.com
GB (Graham Bliss) 0437 818 949 teambliss@optusnet.com.au
Dan McTainsh 0403 483 807 daniel.mctainsh@yahoo.com

 

Weekly Update (25 June 2014)

Mez

Good Afternoon everyone.
Hope you are having a fantastic week.  If you haven’t been out of bed early, make sure you do that at least once this week as the sunrises have been absolutely spectacular.  Thanks to everyone who have been sharing their photos of them on fb.  Update is relatively short and sweet this week.

PRESENTATION NIGHT THIS SATURDAY. ARE YOU READY??
Only 3 more sleeps till the annual presentation night.  The presentation committee has been working hard on bringing you all a different night with lots of great ideas.  Make sure you come nice and early, and dressed up, ready to enjoy a great night of laughs and friendship.  If you have any photos you would like to share on the night please email them to Louisa via secretary@redcliffetriclub.com

The evening will kick off at 5pm with welcome drinks and fancy snacks. At 5.45 we will start the awards and then dinner and more awards and then desert and finish off with a DJ and dancing until midnight.
If you want to check out who else is going click on this link (or whatever you have to do to make it work)

https://www.registernow.com.au/secure/ParticipantList.aspx?E=12666

NEW MEMBERSHIPS ARE ALMOST DUE
It’s nearly a new financial year and that means lots of memberships are due. When ever you are ready, Triathlon Australia and Redcliffe Tri Club memberships can be renewed at:
https://membercui.active.com/membership/enterEmail
TA and RTC membership provides many benefits and it would be great if you could renew as soon as you can.  Just like this current year, mandatory TA membership of Tri club members mean that if you would like to be a member of RTC and participate in any RTC training sessions you need to be a current TA member. All the membership details can be found on our website or the TA website. There has been some changes to TA and Club family memberships which are aimed at getting more families to join TA and clubs by making it more affordable. Coaches will be checking membership status at sessions and you will not be able to participate if you are not a current member.

Some people attempting to do this via their Iphone have been having some difficulty.  The link has been checked and double checked and works.  If you have problems go directly to the TA website and make sure you nominate RTC as your club for your discount.

CONGRATULATIONS
A huge congratulations to Fiona B who has been called up to the Australian team for the 70.3 world championships.  Fiona is evidence that hard work and consistency pays off and we are very excited to watch her and the rest of the 70.3 team go around at Canada in September.  Go you good thing.

JETTY 2 JETTY
Sunday 20th July is the Redcliffe J2J fun run put on by our sister club Moreton Bay Road Runners.  It is a great morning where many RTC get to test their speed on a great run course.  More RTC members are involved as pacers in the 10km and ½ marathon event.  We also provide 2 water stations (across from each other) where we can support all the runners, cheer them on, make them laugh, throw water at some of the them (the RTC ones), have a good time and raise funds for equipment, presentation night and other RTC events.  We are calling for helpers to help out on the water table.  You can help out before and after your race, or for the whole morning.  All help gratefully accepted.  No skills required and dress ups strongly encouraged.  Costume accessories can be provided. Oh yeah, Family members most welcome to also help.  If you can offer some time please contact Beth at secretary@redcliffetriclub.com or leave a message on our fb page.  From memory you are required from about 6.30am onwards for a few hours.

ADULT WEEKEND TRAINING NEWS – Weekly sessions as per calendar

SATURDAY 6AM –  Long  cycle.  Leave North Lakes Coffee Club at 6am.  Routes will be on the website shortly.

SUNDAY No Planned AM session.  Enjoy your sleep in after your party night

SUNDAY 4PM – Trail run Bullocky Rest.  Meet at the top carpark ready to run at 4pm.  Run at own pace on an out and back course.  Beautiful place to chill out while running.

NB all other training sessions are listed on the RTC webpage.  www.redcliffetriclub.com

JUNIOR WEEKEND TRAINING NEWS
Friday 20 June 4.30pm – 6pm : Swim / Cross Session – North Lakes Pool. You will need your swim gear + wear your run gear over the top OR wear your trisuit. – Simon

Saturday 21 June 6am – 8.30am : Long Ride – Coffee Club North Lakes – uncoached (if you have not been on this ride before, please contact Gai first)

Sunday 22 June  Sleep in.  For those older juniors, you have a 40 minute run from home.  For the younger juniors, you have a 40 minute bike ride with an adult (practise your skills)

Nb all your session info is on your weekly update

UPCOMING EVENTS
28th June – Presentation night
6th July – Gold Coast Marathon festival / OWS Suttons Beach / Jnr Bike – Run session at North Lakes
9th July – Jnr come and tri day
13th July – Brick session Suttons Beach / Jnr Cycle skill session at North Lakes
20th July – Jetty 2 Jetty
25th July – Darwin Show Day (in case you are interested)
27th July – Cycle / run session Lakeside – Pine River BUG ride
10th Aug – Qld Duathlon Champs (Worlds qualifier) / Moreton Bay 100 Cycle
16/17th Aug – Rainbow Beach Triathlon 750/20/5 (each day)
24th Aug – Challenge Gold Coast
27th Aug -1st Sept – Worlds Triathlon Championship – Canada
30th-31st Aug – Straddie Salute
7th Sept – Worlds 70.3 championships
14th Sept – Sunshine Coast ½ Ironman (70.3)

Have a great day and an even better weekend.
Mary Jackson  Ph 0409 002 082 / teamjko67@gmail.com

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.

MORETON BAY GRAND PRIX THIS SATURDAY. Only 2 more sleeps….

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.

Timetable:

  • 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: http://redcliffetriclub.com/ai1ec_event/moreton-bay-grand-prix/?instance_id=12484

Any questions please contact us at president@redcliffetriclub.com or phone 0409 002 082.

CONGRATULATIONS CAIRNS COMPETITORS

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 https://www.registernow.com.au/secure/ParticipantList.aspx?E=12666

Any questions email secretary@redcliffetriclub.com

RIDES THIS SATURDAY

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.

GET BETTER SOON

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.

TRAINING

BRICK SESSION SUNDAY – CYCLE / RUN.  Adults + Juniors

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

ADULT TRAINING SESSIONS – JUNE / JULY

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

UPCOMING EVENTS / BRICK SESSIONS

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 coaching@redcliffetriclub.com 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 . . .

PRE CAIRNS IM FUNCTION

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

POST IM BLUES

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 julesdillon@bigpond.com

Mary Jackson 0409 002 082 coaching@redcliffetriclub.com

Paul Skelton 0402 782 420 paul.skelton@bigpond.com

Dave Cawte 0420 363 660 davidcawte@bigpond.com

GB (Graham Bliss) 0437 818 949 teambliss@optusnet.com.au

Dan McTainsh 0403 483 807 daniel.mctainsh@yahoo.com