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RTC Weekly update 7 Aug

Well what an absolutely massive weekend we have just had in RTC. If this is any indication of how busy this year will be then hold onto your hats, there is plenty of fun headed your way. As you are reading this I will be taking some time out to relax and refresh ready for the big season ahead (and at the same time running a spectacular marathon around Angkor Wat and the amazing heritage listed area it is based in. That means there are a few other coaches on board this week so enjoy their coaching and thankyou to them for stepping to cover sessions. Now onto the weekend just gone. Lets start with Saturday.

MORETON BAY GRAND PRIX

We ended up with over 150 people coming from all around SE Queensland to race and hopefully win some prize money. The course this year was reversed from the previous 2 and James had decided to throw in the big hill on the first lap of the run each race which was a great surprise for all athletes. The short course went off first and despite the extra hill the racing was still tight into the first transition. In fact the racing remained tight for the whole race Adam Gordon just holding out the rest of the field to take out first place. Brianna Mackie took the lead in the final run leg to hold off second place also. I think fastest RTC on the course were JordanW and Tricia B. In the long course / Enduro the racing stayed much the same with the same names winning again. In RTC I think Tim Limmer held onto win with Tricia again taking the girls. It was very close and if I have it wrong my apologies. Overall there were 70+ racing the short course and 60 in the long. In the 7-11yrs there were huge numbers of RTC racing and congratulations to each one of them. The results are up on the club Facebook page, please check your results and if they seem incorrect or your name isn’t in them, please email president@redcliffetriclub.com and we can sort that out.
After the short course then our little ones got to have their turns. This is an opportunity for our youngest family members to earn their medals and be cheered on by everyone else. This race can best be described at times as ‘organized chaos’ but because the whole emphasis is simply on having a go and having fun then it doesn’t matter. The kids smiles certainly told the whole story.
Overall the racing was fantastic. There was huge support of each other out on the course and special mention to both Seth and Ed O who stopped during their races to help out others who needed a hand on the hill. A lot of the feedback was about how friendly and supportive everyone was out there so great work RTC.
There were so many who helped out I couldn’t name them all so thankyou to everyone. From cutting up of fruit, manning (or womaning) water stations, marshelling on the course, timing, numbering, setting up the course and dismantling it at the very end etc, etc the help was amazing. So many just turned up and asked what they could do to help, then jumped in and gave a hand. Thankyou to you all. I do want to single out though 5 names who were there from the very start to the very end. Danny Hooley, Kenny A and James were responsible for the course and to keep the racing moving which they did an awesome job of. Add to this Gai and Beth for their work with the entries and the timing and we have an awesome team. I would like to again though make second mention of James for without his vision and drive this race would simply not go ahead. We are a club that is much richer for having him leading it.

PRESENTATION ARVO SUNDAY

The awards afternoon went off in a completely different format and it was a great afternoon. We had over 100 RTC members there with lots of little ones running around playing organised and disorganised games. Presentations were held then back to the games until the food was ready. It was a different format for us and we would love your feedback on what you thought, and how we could improve it for next time. Our main focus this year is our 25th Anniversary night. Tickets are selling fast and numbers are limited so make sure you get yours and don’t miss out.
In terms of presentations though here is a list of all who received awards.
Club Champion Aggregate Male > 40 Simon Nendick
Club Champion Male Aggregate < 40 Jordan Wilkes Club Champion Female Aggregate > 40 Natasha Gilmour
Club Champion Female Aggregate < 40 Michelle Ryan Open Male Champion Stephen Parnell Open Female Champion Alysia Brown Junior Male Champion Elliot Schultz Junior Female Champion Tahlia Fletcher Para-athlete Champion Debbie Wendt Presidents Award – James and Catherine Braga Stuart Lines Memorial Award – Helen Sprott Jnr Encouragement Seth Bright, James Lee Adult Encouragement Award – Chris Scoles, Tricia Cooke, Cameron Roper, Steven Nurse, Leanda Robbins Outstanding Achievements – Leon Colbert, Clinton Millar Most Improved Jnr – Jacob Caruana Most Improved Female – Karen Reardon Most Improved Male – Geoff Oliver Coaches Award Jnr – Ewan Tanner Coaches Award Adult – Kirstin Leech North Lakes Pool Awards Jnrs – Ewan Tanner, Taylor Lee Active Kids – Coen Cooke Bribie Race 4 – Short Course Tom Grieve, Tilly Barrett, Allan Grieve, Kirstin Leech Bribie Race 4 – Sprint Distance Todd Spackman, Suzy McLucas, Jason Murphy, Leanda Robbins Redcliffe Olympic Distance Rob Cordle, Suzy McLucas, Simon Nendick, Julie-Ann Dillon Ironman Port Macquarie Swim – Benita Greiner, Nathan Wilson Bike – Nathan Wilson, Yvonne Bayliss Run – Michael Greiner, Yvonne Bayliss Overall – Nathan Wilson, Yvonne Bayliss Special MENTION – Those who represented RTC at worlds this past season Fiona Buckland, Carl Buckland, Kirstin Leech, Leanda Robbins, Debbie Wendt, Clinton Millar TQ State Series – Age Group Winners Stephen Parnell, Lynn Davies, Sophie Burger Phew. As you can imagine there were lots of awards given out. Congratulations to everyone who received an award and well done on your achievement. Looking forward to seeing you all racing for RTC this season again. NOW ONTO OTHER NEWS TRI QLD NISSAN CHAMPIONSHIPS You should all have read an update about the Tri Qld Championships and change of format for this coming season. Make sure you have a read of your email so you understand these changes and how you can gain points for the racing that you usually do. This next race is the duathlon this Sunday at Springfield. Good luck to everyone racing. The TQ Club Championship race is a sprint tri at Clontarf on Sept 6th and everyone who races and volunteers for RTC will receive their club membership back, entries are open and filling fast according to TQ. WEEKLY TRAINING Friday 5.30am Swimming North Lakes Pool Friday 4.30pm – Junior Swim / Run North Lakes Pool Friday 5.30pm Easy run – North Lakes Pool (6min/km pace) SAT 6am Long cycle Coffee Club at Northlakes (in the shopping centre) SUN – Brick session at Mooloolaba. Meet at Loo With a View at 5.30am for a 2hr cycle. Swim will be at LWAV at 8am followed by a run. You will be in Dave and Carl’s hands for this session. Especially designed for all those racing long course this season SUN 4PM - Trail Run Bullocky Rest. Meet at the top car park at 4pm MON -7am – NL Pool is closed till 8am so no official swim set. There will be an Open Water Swim at Suttons Beach at 7am if you can come. Suitable for all distances. (For those who have Monday off of course) MON PM - Track session John Oxley Reserve. 4.45pm juniors / 5pm adults TUES 5.30PM – Swim North Lakes Pool Wed 5.30am – Swim North Lakes Pool Wed 4.30pm – Juniors running North Lakes Wed 6pm – Adult speed run set Murrumba Downs – Cnr Dohles Rocks Rd and Russell St Thurs 5.15am – Recovery Cycle – (M & M) 35km Red Dog Kallangur Thurs 5.30pm - Swim session NOrth Lakes Pool. This recommences this week Thurs pm – Jnr Windtrainer / Run (see junior email for details) Friday 5.30am – Swim North Lakes Pool Friday 4.30pm – Junior Swim / Run North Lakes Pool JUNOR Upcoming Races •Sunday 9 August - TQ Duathlon •Sunday 16 August - The Lakes College Fun Run •Sunday 6 September - Moreton Bay Triathlon - Clontarf (this includes races from 7 years old) The races highlighted above are the ones Gai would like to see all juniors doing to get their season started and is included in your racing strategy for Regional Triathlon in November. If you have questions about any of the sessions (including whether the session is suitable to your child), please contact Gai. She will respond within 24 hours. You can ring or text on 0434563920, email or facebook message me. Gai Grieve - RTC Junior Coach 0434563920 / gaigrieve@bigpond.com Sunny Coast 70.3 By popular demand the brick session set down for Saturday 8th Aug has been moved to Sunday 9th Aug. There is a change of format. Everyone will meet at Loo with a View at 5.30am ready to ride for 2 hours. Then time to change in wetsuits ready for a swim starting at 8am followed by a run over 2 laps of the hill. Everyone is welcome to participate however is especially targeted at those racing the ½ Ironman at Sunshine Coast or one of the others this season. Sun 9th Aug is the Triathlon Qld duathlon championships and normally we would not have a session that clashed with that. However with the change in the format of the TQ races this year we are holding this session on the same date as we are running out of available Sundays. If you have planned to do the Duathlon we would rather that is your priority and you do a brick session at another time. 25th RTC Anniversary “Night of Nights” Come and join the club celebrate this great milestone. Date: Friday 2nd October 2015 (Start time 6pm) Venue: Golden Ox Restaurant & Function centre, Margate Cost: $75 per adult, includes tapas in the garden & complimentary drink on arrival (soft drink, beer or wine), main meal and desert (Menu choices available upon registration, plus any dietary requirements) $55 per child (under 12), includes tapas in the garden & complimentary drink (non-alcoholic) on arrival, Main meal (Chicken fries and salad) and Desert (Ice cream) 25th Anniversary Table Bookings Seating arrangements for the 25th Anniversary dinner are 10 persons per table. If you would like to book a table for you and your friends please provide the following information: • Attendees names to be seating at the table. • Email to Suzi McLucas, suzanne.mclucas@spicers.com.au Tickets: http://www.active.com/margate-qld/other-endurance/25th-rtc-anniversary-night-of-nights-2015. Limited Numbers: 170 guests, get in early or miss out. Attire: Semi Formal (No Lycra) Night includes: entertainment, 25th anniversary commemorative book and lucky draw prizes. Any questions please contact: Danny Hooley Mob. 0415043872 UPCOMING CALENDAR 9th Aug TQ Duathlon 9th Aug Brick session Mooloolaba. Cycle / Swim and run 16th Aug NL Fun Run 22-23 August Rainbow Beach double triathlon / Straddie Double Triathlon 23rd Aug Brick Suttons 29th Aug OWS + Run Mooloolaba 30th Aug Sunny Coast Marathon 30th Aug Worlds 70.3 Championships Austria 5th Sept Moreton Bay Triathlon Juniors 6th Sept Moreton Bay Triathlon 13th Sept Mooloolaba 70.3 15-19th Sept World Aquathlon, Short Course and OD Championships 19-20th Possible RTC camp 27th Sept Brick Suttons FINALLY Have a great week everyone. If you have any questions regarding coaching please contact GB at coaching@redcliffetriclub.com If you have any questions regarding general club chit chat contact James at president@redcliffetriclub.com Have a great weekend and week. Mary

Weekly update 19th May

Hi all,

This week Mary and Ironman Dan are in sunny/warm Canberra at the AIS doing their high performance triathlon coaching course (formally known as a level 2 triathlon training course).  It has been many years since TA ran a level 2 course and lots and lots of coaches have been waiting for this one so our club is super fortunate to have two of our coaches attend. We hope you are both having a great time and looking forward to you both returning with lots of awesome training methods to help us all better our performances.

This Sunday from 11 to 2.30 is the TQ Family Fun day at Roma Street Parkland. This is a good event put on by TQ and they have some activities for children to do like a jumping thing and climbing thingy plus lots of awards are given out, but i don’t think anyone is winning a car this year. We did not have many from the club there last year as it was the same day as Port, but the year before we all had a great time when we did have lots attend. We will try to have the tent there and also some food and drinks for everyone. From TQ:

Location is the Lake Precinct. Please see attached the map for the entire Parklands. There will be a drop-off area on the road area closest to the words “Lake Precinct” written on the map below.

–          Clubs are welcome to bring their tents however they cannot be pegged down. You may need to bring weights or sandbags if it is likely to be windy. Tents can be dropped off and set-up from 10.30am.

–          Clubs can bring their own food and drinks (including alcohol). There is no glass allowed and responsible consumption of alcohol is encouraged.

–          Feel free to bring the soccer ball or cricket set etc.

Roma-Street-Parklands

In a few weeks on June 7th is the Queensland Half Marathon. Organised by by RTC life member Phil, this fantastic run in the past has been held at Doombem but this year looks even better with a one lap half around Sandgate. Check out the website for more info.

It’s just under four weeks now until Cairns Ironman so there must be lots of tied and sore and cranky people in the club. Who is racing? Can you please let Mary know so we all know who to avoid for the next few weeks? For the full we have Cheyne, Kelvin, Craig B. And for the half – Denise, Philly, Dan Hutch. Anyone else?

SATURDAY CYCLING – Leave the Coffee Club at North Lakes at 6am. I hope everyone enjoyed last weeks rides or if you missed them, here they are again:

F Troop – Caboolture Boat Ramp and return.

Hilly Ride  – Winn Rd, Dayboro, Optional Mt Mee and back via Dayboro Rd.  Approx 60km

Long Ride – Out to Nudgee and back via Sandgate Rd and returning via the waterfront

Short Ride – Normal Loop

Make sure you have back lights for the start of the ride, and bring a water bottle and spare tube etc so you can find someone faster than you to change your flat tyre should you need it

WEEKLY TRAINING

Friday – 5.30pm – Friday Run Group.  Leave North Lakes Pool at 5.30pm.  2 distances to choose from –  Nice and easy approx 6min/km pace

SAT – Long Ride – Coffee Club at 5.50am ready to leave at 6am

SUN 11am to 2.30 pm TQ Family Fun Day @ Roma Street Parklands

SUN 4PM – Trail Run Bullocky Rest.  Meet at top carpark ready to run at 4pm.

MON 5.30AM – Swim North Lakes Pool

MON PM – Track session John Oxley Reserve. 4.45pm juniors / 5pm adults

TUES 5.30PM – Swim North Lakes Pool

Wed 5.30am – Swim North Lakes Pool

Wed 4.45pm – Juniors running North Lakes

Wed 6pm – Adult speed run set Murrumba Downs

Thurs 5.15am – Recovery Cycle – (M&M+ T&T) 35km Red Dog Kallangur / Scarborough

THURS 5.30PM – Swim North Lakes Pool

Friday 5.30am – Swim North Lakes Pool

Friday 5.30pm – Run North Lakes Pool

I let you all know a few months ago about a state government grant we received to build a club base. In the last few months I have applied for a council grant and also applied to council for some land to build our base and it looks like we will be able to build at Aurora Playing Fields in North Lakes. We are currently working with council on the design and just waiting for some final approvals and will hopefully start building in the next few months.

Club events coming up are the:

  • Duathlon at Lakeside on 1st Aug;
  • Club presentations will be held in August as we use the duathlon results for RTC Club Champion. Check out the club website for a list of all the awards;
  • And most importantly, this year is the clubs 25th anniversary and we will be celebrating this on Friday 2nd October. More information will follow on this.

I think that is all from me. Stay safe everyone.

James

0412 172 996

 

01 May RTC update

Hi all,

I just woke up after sleeping all day post night duty and there seems to be lots of ground water around, has it been raining much?

A lot of events have been cancelled due to the bad weather, so far:

1. TreX/TQ Off Road Tri- goooone;

2. Mt Mee Marathon- goooone;

3. Saturday morning RTC rides- goooone;

4. Gold Coast Challenge – goooone, but that was due to not making enough money, not the rain;

5. Port IM- still on and hopefully will remain as a full IM; &

6. Corporate Tri at Gold Coast- still on i think, but could just turn into a wading race.

This week we had three RTC Juniors racing at the National Schools tri in Sydney, congratulations on great individual and team races Jacob Caruana, Elliot Schultz and Tahlia Fletcher.

This weekend we have lots of members at Port for the Australian IM, we can all follow them at:  www.ironmanlive.com. Maybe today or tomorrow someone down there can post a list of competitors to the club social page, Jules or Mary with race numbers so we can easily keep up with you all. The entire club is behind you all racing and supporting and wish you all a great day.

Last week was rough for a few club members and families with the tragedy in Nepal. We are very blessed that Olivia, Justin and Jason are all safe. It was wonderful to see the support shown on the social media from club members and thank you for the regular updates posted. In times like this it is very evident that a club like ours is so much more than just a place to train for events.

The club has recently welcomed a new corporate supporter and I would like to thank Greg and Tina Heaney from Clark Rubber Rothwell for your support. Next season all club members will receive a voucher to use at Clark Rubber Rothwell, plus Greg and Tina will be offering super deals to RTC members. Thank you again Greg and Tina.

Hope everyone stays safe over the coming days and please if anyone gets into trouble and needs some help and you have phone or internet, post to the club social page and I am sure you will get all the help you need.

James.

 

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.

Weekly Update 9th September

Hi all,
CONGRATULATIONS
First up this week is a huge congratulations to Leah, Carl and Fiona for their races at worlds. The water was cool and the outside weather cold to start with, but the day warmed up and turned into a beautiful day. The bike and run courses were both hilly and tough and our 3 shone. Carlos was our first home in 5.14.52 with a 32.07 swim, 2.44 bike and 1.49 run. Leah was next in 5.20.35 with a 31.22 swim, 2.42 bike and a 2hr run. Fiona rounded up the RTC team finishing in 7.57 with a 40.31 swim, 3.56 bike and a 3hr run. Great work to the 3 of you and you are all Australian Reps. Can’t wait to celebrate with you all.
Congrats also to everyone who raced in Spartan or Bridge to Brissie on Sunday. Great work everyone.

AGM IS THIS WEDNESDAY NIGHT. 10TH SEPTEMBER 7.15PM
Our AGM is fast approaching on Wednesday the 10th of September at the John Oxley Reserve community centre, Ogg Rd, Murrumba Downs and we will start at 7.15 pm after the run session. The AGM is a great night as you get to hear how the previous year has gone by all the reports and you can be apart of shaping the future of our awesome club by participating in the elections of the next club committee.

Prior to the AGM will be a special general meeting where the updated constitution needs to be voted on. Come and make your thoughts and your vote count.

SUNSHINE COAST 70.3 THIS SUNDAY
Well this Sunday is the SC race and we have a lot of RTC members participating. For those who will be up the coast there are a few things that are helpful to know:

Friday 6am – There will be an Open Water Swim Friday am at Suttons Beach – Be in your wetsuits ready to swim at 6am.
Friday 6pm – Dinner at 6pm at the Alex Hills Surf Club. If you are coming please remember to rsvp on fb so we know numbers.
Saturday 7am – Short ride to spin the legs and the bikes. Meet at transition ready to roll out at 7am. All welcome. NB: There will be a few up there who are not racing and want to do a longer ride Saturday morning. If that is you email or fb me and I will put you in contact with some others.
Sunday – The tent will be up hopefully in the same spot. It is a great meeting spot before and after the race, and a great place to cheer your fellow RTC competitors from. There will also be a barbie available so come in your best RTC gear and have a great day.

If you are racing make sure you read the athlete guide and know when your wave start will be. Also if you have an RTC tri suit try and wear it to make it easy for our support crew to spot you. See you up there.

UNIFORMS
The last order before Bribie Tri & Noosa Tri will be placed on Monday 15 September with a delivery date of Friday 24 October. If you are wanting to order anything please PM Gai Grieve or email uniforms@redcliffetriclub.com by Sunday night at the latest. She will also be bringing all stock to the AGM on Wednesday night, so you might be lucky and what you need is already here.

WEEKEND TRAINING RTC STYLE
Saturday 13 Sep – Long cycle – Leave CC North Lakes at 6am. Routes later in the email.
Saturday 13th Sep – Beginners session. 2.30pm at North Lakes Pool. Swim / bike-windtrainer / run. For further details on this session contact Dave directly on 0420 363 660 or on email davidc@kingswoodcabinets.com.au
Sunday 14th Sep – Sunny Coast ½ Ironman. No other training session organised.
Sunday 14th Sep 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
Entries opened for the Bribie Tri Series this week and thanks to Phil our long time RTC supporter and Bribie Tri Series Race Director, RTC members can gain a 10% discount on race entries for the next 10 days by entering the RTC discount code (which you received in your email from James last week) during registration. This discount code expires midnight 12th September so get in now for your discount. Don’t forget you also get a discount for entering all 4 races so it makes it much cheaper if you do it now.

Open Water Swims
These will start up again at the beginning of October on either a Saturday afternoon or Sunday morning. Venue will vary so stay tuned for details.

BEGINNERS COURSE LEADING INTO BRIBIE 1
If you are new to triathlon or have a friend who is keen to do a tri, we will be starting as special 7 week program leading into the first Bribie Race on the 25/26th October. This will include the finer aspects of swimming (including stroke correction and open water skills), cycling (including bike set up / skills and drills/ basic tyre changing and maintenance and road riding) and running (technique, fitness, endurance and running off the bike). You will also learn how to set up transition, the basic rules of racing, nutrition, recovery and answer any other questions you may have.

This is aimed at those who have either never done a race before or who may have only done 1 or 2 although anyone is welcome to join in. We have had sufficient interest to start this on Saturday 6th September with the first session looking at your bike set up (on a windtrainer), information on what you need to know for triathlon and also beginning technique instruction for swimming, cycling and running. More details provided when you enquire.

ICE BUCKET CHALLENGE
Most of you will know we did the Ice Bucket Challenge as a club to raise awareness and funds for Campbell Miller-Waugh – the young triathlete who has ended up in a wheelchair after a bike accident damaged his spine a few months ago. The money we raised will go towards Campbells rehabilitation and ongoing care. We challenged Sth Bank Tri club and Vision Tri Club to follow suit and do the challenge and donate towards the cause. On the weekend SBTC posted their video and have nominated a few other clubs to join the challenge. Great work RTC and great work also to SBTC.

OTHER UPCOMING EVENTS
14th Sept – Sunshine Coast ½ Ironman (70.3)
20th Sept – Twilight Running Festival
21st Sept – Brick session
27th Sept – Beginner Brick
28th Sept – Noosa Brick
5th Oct – Brick Suttons Beach
11th Oct – Hawaii IM
12th Oct – TQ OD Race Redcliffe / Toowoomba Marathon / Colour Run
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
9th Nov – All Schools Triathlon Kawana (States qualifier for Juniors)
16th Nov – Gatorade 2
23rd Nov – Hervey Bay 100 / Kingscliffe Triathlon
30th Nov – Tri Pink Sun Coast
6-7 Dec – Bribie 2
7th Dec – Busso IM, Gatorade Raby Bay

SATURDAY RIDES
There will be a number of RTC members up at Sun Coast this weekend however the Saturday rides will still continue for those not heading up.

Ride A: Hills. 75-80km Out Eatons Crossing Rd, Left into Samford, Turn around at Samford and head to Dayboro, optional Mt Mee and back to the Coffee Club via Dayboro Rd.

Ride B: 70kmNormal loop in reverse, do the loop of Shorncliffe and then back via the waterfront at (normal loop normal way).

Ride C: 50 – 60km Normal Loop the normal way.. Option to return home via Elizabeth Ave.

F Troop Ride: 40-45km

Turn up ready for an adventure with Louise and Ed.

JUNIOR TRAINING UPDATE
As per your weekly update. If you don’t get this update then contact Gai at treasurer@redcliffetriclub.com

As always if any questions regarding coaching / programming etc contact the Head of Coaching GB at coaching@redcliffetriclub.com Looking forward to a great weekend. See you at the AGM or up at the Sunny Coast.

Mary 0409 002 082 / teamjko67@gmail.com

Weekly Update 5th September

 

Hi all,
Another busy week and another load of news for you.  Hopefully a little bit shorter this time so read on.First up a massive congratulations to our OD and Sprint team at Worlds.  In cold, windy and tough conditions our team did very well and did themselves and RTC proud.  Debbie won the P3 Open category making her world champion in that category.  Wow.  Kirstin had an outstanding race in the OD race in her first Australian team.  Leanda showed her class to have a fantastic race in the Sprint distance tri and then backed up to handle for Debbie for her race.  Clinton had mixed results.  Despite being sick he fronted up to both the Sprint and OD races have a tough but solid race in the sprint and unfortunately dnf’d the OD with hypothermia.  Tough race Clinton – time to fatten you up for some insulation.  Some of us can lend you a bit if you want.

If you follow fb you will have seen our team out and about with their mascot Kanga keeping the rest of the Aussies (and other countries) amused.  It’s the RTC way you know.  Great work everyone and see you at riding Saturday morning.

Carl, Fiona and Leah have arrived ready for their 70.3 race on Sunday (Monday am our time).  They also have a cool and very hilly race to contend with so good luck to you all and we look forward to seeing your photos and results also.

Congrats to everyone who raced on this past weekend in the number of events available.  There were a few pbs, 1 or 2 pw’s and lots of smiles.  We look forward to reading race reports from some of you, no matter what you raced.

AGM IS THIS WEDNESDAY.  DON’T FORGET – 10TH SEPTEMBER
Our AGM is fast approaching on Wednesday the 10th of September at the John Oxley Reserve community centre, Ogg Rd, Murrumba Downs and we will start at 7.15 pm after the run session. The AGM is a great night as you get to hear how the previous year has gone by all the reports and you can be apart of shaping the future of our awesome club by participating in the elections of the next club committee.
You also received last week an email regarding the updated constitution which needs to be voted on at the general meeting just prior to the start of the AGM.  Make sure you read that email and if you have any questions email James at president@redcliffetriclub.com

WEEKEND TRAINING RTC STYLE

Saturday 6th September – Long cycle – Leave CC North Lakes at 6am.  Routes later in the email.

Saturday 6th September – Beginners session. 2.30pm Narangba.  Address supplied to those attending.  This is the start of our 7 week beginner block suitable for all ages.  It is perfect for those new or relatively new to Triathlon to learn about set-up, individual racing, swim bike and run techniques and all information related to triathlon (see below).  The special session will run once per week and you are also welcome to attend other club sessions as per the calendar.  The first session will look at bike setup, other basic skills and info needed for the next 7 weeks.  Dave Cawte is running this and he is highly experienced in all aspects of beginners etc.  If you or a friend / family member are interested then contact Dave directly on 0420 363 660 or on email davidc@kingswoodcabinets.com.au

Sunday 7th September – FATHERS DAY.  No organised training session in the morning.  Good luck to those racing Bridge to Brisbane.
Sunday 7th September4pm Trail Run Bullocky Rest.  Meet at the top carpark ready to leave at 4pm.  Out and back course which suits all abilities.

NOOSA BRICK LAST SATURDAY
Congrats to those who made it up to Noosa for the first of the Noosa brick sessions.  It was a great morning and a real confidence booster for those a little nervous about the course.  Special thankyou to those who rode, swam and ran beside some of the newer ones to talk them up and down hills, and through the course to build their confidence.  Thankyou.  Next one is planned for Sunday 28th Sept.

BRIBIE SERIES OPENED
Entries opened for the Bribie Tri Series this week and thanks to Phil our long time RTC supporter and Bribie Tri Series Race Director, RTC members can gain a 10% discount on race entries for the next 10 days by entering the RTC discount code (which you received in your email from James during the week) during registration. This discount code expires midnight 12th September so get in now for your discount.  Don’t forget you also get a discount for entering all 4 races so it makes it much cheaper if you do it now.

Open Water Swims
These will start up again at the beginning of October on either a Saturday afternoon or Sunday morning.  Venue will vary so stay tuned for details.

ENDURA
A new Endura order is going in on Tuesday so you need to have your order to Radish by Monday at the latest.  You can email him on radshell@aapt.net.au or phone 0431 231 203.  If you have previously ordered and don’t have your stock please contact Radish to sort this out.  Ordering by Monday will ensure you get your stock ready for the SC race the following Sunday.

UNIFORMS
The new orders have arrived so if you ordered something contact Gai at treasurer@redcliffetriclub.com to organise to pick it up.  It is your responsibility to collect it or come to a session where it will be available.  Any questions or if you would like a uniform piece (and there are some spares in stock) contact Gai directly.

BEGINNERS COURSE LEADING INTO BRIBIE 1
If you are new to triathlon or have a friend who is keen to do a tri, we will be starting as special 7 week program leading into the first Bribie Race on the 25/26th October.  This will include the finer aspects of swimming (including stroke correction and open water skills), cycling (including bike set up / skills and drills/ basic tyre changing and maintenance and road riding) and running (technique, fitness, endurance and running off the bike).  You will also learn how to set up transition, the basic rules of racing, nutrition, recovery and answer any other questions you may have.

This is aimed at those who have either never done a race before or who may have only done 1 or 2 although anyone is welcome to join in.  We have had sufficient interest to start this on Saturday 6th September with the first session looking at your bike set up (on a windtrainer), information on what you need to know for triathlon and also beginning technique instruction for swimming, cycling and running.  More details provided when you enquire.

TRIATHLON STATE SERIES INFORMATION
The 2014-15 Nissan State Series dates and races have been released and Triathlon Queensland is proud to announce there are some exciting events being added to the calendar.

The next race is on home turf for us so make sure you mark that day in your training calendar.  If you are not up to the Olympic Distance race you can still race sprint or even a beginner / shorter distance on that day.  Check out the TQ website for full details.

Race 2: Moreton Bay Triathlon
What:  National Qualifying Race for the 2015 Olympic Distance Worlds in Chicago
Queensland Olympic Distance State Championships
Talent  ID Super Sprint Race (Draft Legal) – Saturday
When: 11th & 12th  October 2014
Where: Pelican Park, Redcliffe

OTHER UPCOMING EVENTS

7th Sept – Worlds 70.3 championships (Go Carl, Fiona and Leah) / Bridge 2 Brisbane
14th Sept – Sunshine Coast ½ Ironman (70.3)
20th Sept – Twilight Running Festival
21st Sept – Brick session
28th Sept – Noosa Brick
12th Oct – TQ OD Race Redcliffe / Toowoomba Marathon / Colour Run
19th Oct – Port Mac 70.3 / Bris – Gold Coast Cycle / Gatorade 1 / Noosa Brick
25 – 26th Oct – Bribie 1
2nd Nov – Noosa Tri
9th Nov – All Schools Kawana
23rd Nov – Hervey Bay 100

SATURDAY RIDES
Ride A:.  75km. Faster group (Av 30) Heading out through Albany Ck onto Hamilton Rd.  Following Hamilton Rd the whole way and then onto a loop of Shorncliffe before returning along the waterfront back to North Lakes.
Ride B: Steady paced option. 75km
Heading out through Albany Ck onto Hamilton Rd.  Following Hamilton Rd the whole way and then onto a loop of Shorncliffe before returning along the waterfront back to North Lakes.
Ride C:  50 – 60km  Normal Loop the normal way (for something different).  Option to return home via Elizabeth Ave.

Ride D:  Park Run Sandgate:  50km Leave the Coffee Club at 6am and ride directly to Sandgate via Elizabeth Avenue.  After the run head home via the water front.

F Troop Ride: 40-45km
It is Park Run week again this week.  For those who want a slightly longer ride prior to the run meet at the CC at 5.30am and you will loop back there at 6am to get the others. Then you will ride to the Park Run by 6.50am.  After you finish it is back to the CC for breaky.  How good does that sound!

JUNIOR TRAINING UPDATE
As per your weekly update.  If you don’t get this update then contact Gai at treasurer@redcliffetriclub.com

As always if any questions regarding coaching / programming etc contact the Head of Coaching GB at coaching@redcliffetriclub.com  Looking forward to a great, dry weekend

Mary 0409 002 082 / teamjko67@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

Weekly Update 19th June 2014

Good Morning (or afternoon all)

So who is a bit tired today after the State of Origin last night (ugh) and then the Aussies in the soccer this morning.  I like many others came home from work this afternoon and crashed.  Jacko is still asleep (but don’t tell him I told you that).  The next game of interest to particular RTC members is Uruguay (is that how you spell it Pix) v England (pretty simply hey Stricko).  I’m not sure if it will be better to watch the game or read the fb sledging.  And then the Aussies again….

But this email is about triathlon so no more news about the soccer.  How good, NO, how GREAT was our club race last Saturday.  It was an awesome afternoon, the weather held off pretty well for us and the racing was fast and fun.  We had approx. 100 in each race and it was great to see so many there.  You would have read James email earlier this week with a wrap up of it and if anyone wants to send in a race report we would love to read it.  It was awesome to see so many RTC members racing and especially the many racing in RTC colours.  It’s such a great circuit to be able to see people and you are never alone on the course.  Especially Leighanne and Louise.

The results are up on the club website so go to www.redcliffetriclub.com if you want to see how you and your friends went.  A special mention to those who did their first race there.  Their smiles (and wobbly legs) told the story.  It was even funnier to watch the pained looks on the faces of those who just raced IM and backed up to do both the short and long course.  And they all said the short course hurt way more than the long.  Great work to you for supporting the club.

More thanks to those who came out to support but didn’t race.  Most of you were roped in to marshall and we appreciated having you out there.  Special mention to Graham and Al who were hidden in the far corner of the bike course to ensure your safety.  And many mentions to Claire S and her 2 beautiful kids who clapped and cheered everyone getting up the big hill, encouraging all of them not to stop.

We used a new timing app on Saturday (thank you Paul and Beth) and we hope we have the results correct, please let James know if your results are missing or incorrect. Also please let him know if you have any feedback on the event if you were there or if you could not make it. Feedback to president@redcliffetriclub.com

This race would never have happened without the vision and drive from el president James who did almost all of the groundwork (and paperwork) so a huge thankyou to him for all he does for the club. A lot of it goes un-noticed but we would notice it if it wasn’t done.  So thanks James (and Michele).

CONGRATULATIONS

To those who ran the City to South Sunday morning.  We had quite a few race so well done to everyone on that tough little (well 14km) course.

Also to Jerrod D and Nic who got married on Sunday.  A great day and evening!

PRESENTATION NIGHT 28th June

It’s on next Saturday 28th June.  Are you coming???  If you are and you haven’t already registered you NEED to get your tickets ASAP.  Friday is the preferred cut off but Sunday is the official deadline.    If you are already registered make sure you ask your friends if they are coming and prod and poke them until they say yes.

Full details on the fb pace, RTC website, president update and almost every email your get from us. Don’t say you didn’t know and then miss out.  We want to see you there.  The organising group has been working hard to ensure it is a great night.  Special guest speaker and 3 very important mc’s as well will round out an awesome event.

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. North Leagues Club need final numbers by Sunday June 23nd and this means if you want to attend you need to buy your tickets by this Sunday. Thanks to all your hard work packing up transition after each Bribie race, the money Phil gives us is used to subsidise the cost of the night. Tickets need to be purchased by Sunday June 22nd at:

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

And if you would like to see who else is going, you can see who has bought tickets at:

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.

ADULT WEEKEND TRAINING NEWS – Weekly sessions as per calendar

SATURDAY 6AM –  Long  cycle.  Leave North Lakes Coffee Club at 6am.  Routes as mentioned later in email.

SATURDAY 3PM – Open Water Swim Spot X – Petrie Paper Mill.  Come and try out an open water session.  Meet at the gate outside the mill ready to roll in at 3pm.  Wetsuits encouraged but not mandatory.  Suitable for all.

SUNDAY 6.30AM –Cycle / Run session Lakeside (same place as our race last weekend).  Great opportunity to once again ride on a safe circuit (no traffic).  This is in conjunction with the Pine Rivers BUG which means Lakeside is open to all people to ride on.  Bring your family with you as you are all welcome.  Run part optional.  And yes you can miss the big hill if you want to (why would you I ask).

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

 

JUNIOR WEEKEND TRAINING NEWS – Nb all your session info is on your weekly update

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 6.30am – 9am : Bike / Run Session – Burke Cres, North Lakes (carpark outside Tradelink) – Gai, Allan & Paul

We will be focusing on –

Road skills (including cornering, braking, changing gears, riding in the correct gear, riding with others, being aware of your surroundings, road safety, road rules and drinking from your water bottle)

Transition practise (including mounting, dismounting)

Bike skills (including zig-zags, u-turns, stopping quickly and riding with one hand)

SATURDAY RIDES

Ride A: For those looking for a bit of pace. (30km/hr+) 109KM

Out through Kallangur, Petrie and Lawnton, Strathpine, through Brendale and Albany Creek. Right into Jinker Track. Right into Bunya Rd. Left into Eaton’s crossing to Samford. Splash and dash in Samford for hydration refill. Back to Dayboro, Up Mt Mee (Optional). Head toward Petrie. Left into Scouts Rd, Browns Rd, Left into Burpengary Rd Over highway to Old Dbay Rd. Onto Dbay Rd, Return via Anzac Ave. 109km (Excludes Mt Mee)

Ride B:  (28-30 km/hr)  109KM

Out through Kallangur, Petrie and Lawnton, Strathpine, through Brendale and Albany Creek. Right into Jinker Track. Right into Bunya Rd. Left into Eaton’s crossing to Samford. Splash and dash in Samford for hydration refill. Back to Dayboro, Up Mt Mee (Optional). Head toward Petrie. Left into Scouts Rd, Browns Rd, Left into Burpengary Rd Over highway to Old Dbay Rd. Onto Dbay Rd, Return via Anzac Ave. 109km (Excludes Mt Mee)

Ride C:  70KM

Out to Dayboro via Petrie. Return toward Petrie. Before Petrie turn left into Scout Rd. Follow into Browns Rd. Over Railway line and left into Burpengary Rd. On to Burpengary, over highway right into Old Dbay  Left into service rd. Back Via D’bay rd, Anzac.

Ride D 60KM:

Normal Loop. Out Anzac Ave through Kallangur/Petrie. Gympie Rd, South Pine Rd, Linkfield Rd, Telegraph Rd, Sandgate loop.

Beginners Ride: APPROX 40km with a stop half way

Exact route will be decided on Saturday morning.  Suitable pace for all beginners.  No one is left behind.  Led by Ed and Louise

EMAIL FROM EX RTC MEMBERS NOW IN NOOSA aka Pull Buoy Pete and the beautiful Carol

Morning Mary, yes i know your a very busy lady always have been always will be ah ha. Been reading the news letter after my short run! Yes even in noose we still run but always coffee after !  Well your getting this e-mail then i will have my coffee.  Sorry to hear Jacko is not well give him a big hug from me!  Peter is at swim squad now so he will be hurting too.  Also to Kevin who said poms don’t break bones!  Give him a not so big hug, don’t want to make things worse, in fact send our best to all the RTC folks we do miss you. Oh and to Jules she seems to be having too much fun!  Take care, good luck to all in the race tomorrow.

Bye for now, Love Carol&Pete x in a wet Noosa today!

UPCOMING EVENTS

21st June – Open Water Swim Spot X (Petrie Mill)

22nd June – Lakeside cycle / ride session.  Also junior cycle skills sessions North Lakes.

28th June – Presentation night

6th July – Gold Coast Marathon festival / OWS Suttons Beach

9th July – Jnr come and tri day

13th July – Brick session Suttons Beach

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)

Phew get ready for a busy start to the season.  Hope you have a great weekend and look forward to seeing some of you out at a training session.  As a usual reminder if you want to talk to a coach regarding your training / upcoming racing plans, either call or email me and I will put you in touch with an appropriate club coach.

Have a great day

Mary Jackson (Director of Coaching RTC)  Ph 0409 002 082 / coaching@redcliffetriclub.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