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RTC Update 20 August

Moreton Bay Triathlon Festival

The TQ Club Championship race is fast approaching on the 6th Sept at Clontarf. This is a sprint tri for adults, plus races for juniors. The club would love all our members to be there as an awesome way to start the Tri season and to support the TQ race. As a bonus, everyone who races for RTC on Sunday or volunteer for TQ or as a TO will receive their club membership fees back.

Entries are open now at: http://www.triathlonqld.com.au/Events/StateSeries/ClubChampionships.aspx

If you are available to volunteer please email volunteering@qld.triathlon.org.au

Rainbow Beach Double Tri

This weekend is the Rainbow Beach Double Tri. If you have not entered yet Phil has provided us with a 10% club discount with the code Red15. All the info is at:

https://www.facebook.com/events/1057966897552649/

RTC AGM

Our AGM is set down for 9th Sept at 7.30 pm in meeting room 2 at the Corso North Lakes, in the same building as the library across the road from the pool. The AGM is a great night to hear what has been happening in the club and the plans for the next year. All committee positions are open for nominations and you can nominate yourself or a friend with their knowledge by emailing Pete at secretary@redcliffetriclub.com. As always, nominations will be taken on the night only for positions with no prior nominations. For further info on the different roles feel free to email or call and I can help you out. I know sometimes AGMs can be daunting as people don’t want to be coerced into taking on roles they don’t want, but we are very lucky with enough people in the club willing to take on committee positions that this does not happen, so feel free to attend with no pressure to do anything you do not want to do.

Positions available are President, Vice-president, Secretary, Treasurer, and four committee members. My personal wishes for this year are to recruit someone to the committee who has experience or interest in writing grant applications. For the last few years I have been writing grant applications and have been successful with two, but I know we could do a lot better with someone who knew more about grant applications. And we are looking for someone with web design and maintenance experience to look after the club website and Mailchimp. We have been very lucky to have Paul build a new website and move us to Mailchimp over the last few years and now require someone to take over to keep everything going.

Our AGM usually take about an hour or less and then we can have a cup of tea or coffee and chat and it would be appreciated if you could bring a plate of something to share please.

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 vicepresident@redcliffetriclub.com or 0415043872

Rebel Sports and Amart Sports community club programs

There is a great program offered by Rebel and Amart where clubs receive credits according to how much money is spent by members. We use these credits for vouchers for prizes and to buy equipment for the coaches to use during sessions. These programs are easy to join, you just need to sign up and indicate that your club you are supporting is RTC.

This Saturday Amart is having a 20% off store wide sale so is a great chance to grab a bargain and help the club earn some credits.

To sign up or if you are already a members to allocate your club go to both programs at:

http://www.rebelsport.com.au/rebel-active and http://www.amartsports.com.au/team-amart/

Saturday Coffee Club Rides

For those new to RTC we do our long rides on a Saturday morning.  We meet at the end of the car park in at North Lakes Shopping Centre (just up from the Coffee Club) at 5.45am ready to ride from 6am.  If it is raining keep an eye on the RTC facebook page and we will post around 5.15am if the ride is to be officially cancelled. If cancelled you may still ride however it is NOT an official RTC ride.

For those who are new there are a number of groups riding with speeds to suit everyone so come along and try it out.  Make sure you have a rear light as it is still dark when we start at the moment.  In RTC we obey all road rules and never ride more than 2 abreast at any stage.  Safety is our utmost concern and we like tor respect the car drivers and they will in turn respect us.

Juniors (Route as per Gai)

Older juniors – Normal Loop

F Troop – To be Advised + Coffee

Normal Loop – 2 groups depending on pace.

Long Ride Group including TT – Out to Dayboro, 50 km ITT to Samford and back to Dayboro and then home. This is the time to practice riding by yourself maintaining a good TT position and being slippery in the wind. TT bikes, aero helmets, skin suits and discs are encouraged.

Upcoming sessions and events

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
6th Sept Moreton Bay Triathlon
13th Sept Mooloolaba 70.3
19-20th Possible RTC camp
27th Sept Brick Suttons

If you have any questions regarding coaching please contact GB at coaching@redcliffetriclub.com If you have any questions regarding club stuff you can email me at president@redcliffetriclub.com

Have a great weekend and week.

James
0412 172 996

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.

 

13 March RTC update

Hi all,

It’s me again, two emails in one week, someone must think i need the practice haha. If you are new to the club this week, firstly welcome and secondly our emails are usually a lot better.

Riding tomorrow morning at 0520 hrs, meet in carpark of Westfield North Lakes outside The Coffee Club, and everyone on this ride must be a member of TA.

Ride A & B Hamilton Rd loop with the option of a second trip around Shorncliffe. 81 km plus any additional you may want to do. Ride B averages about 28 and Ride A smashes it the whole way waiting for no one, no just joking, they average about 32.

Ride C, D and F troop all doing normal loop. 64 km of pure pleasure and conversation at your own pace.

Please stay safe out there, stopping at red lights, giving way to bigger vehicles and being nice to everyone.

Mooloolaba this weekend

Thank you to Radish and Doc for putting the club tent up today in a prime position. It’s in our usual spot on Mooloolaba Esp close to Buderim Ave where we ride to the motorway. It’s a great place to watch the race Sunday morning, plus the Pro’s racing Saturday.

USM want to take some photos of us all at the tent Saturday during the Women’s race about 1130 hrs, it would be great to have lots there in club shirts please.

0700 hrs Saturday morning meet at First Ave near transition for a short ride out to the Motorway and along the run course. 0830 hrs meet at the Loo with a view for a swim.

Look on the RTC social FB page for any other events happening at Mooloolaba.

Sunday Justin and Olivia are putting on a BBQ at the tent to raise money for a school for disadvantaged children they support in Nepal, please support this very worthy cause by filling up on softdrink and sausages after your race or while watching.

See you over the weekend,

James

0412 172 996

 

Beginners Triathlon Session

Brick session for beginners. This week based at North Lakes Pool starting at 2.30pm. Bring your bike (and windtrainer) if you have one. And don’t forget your togs and running shoes also.

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