Category Archives: General news

Weekly Update 3rd June 2014

Mez

Hi all,

Hope you are having a great week.  It seems the year is just flying past and we are already in winter.  Not that you can call it winter!  How great is the weather.  No long pants needed yet.  Anyway onto the news.

MORETON BAY GRAND PRIX – JUNE 14

11more sleeps.  Are you ready?  Have you entered.  Don’t forget this also forms part of the club championship races so an important race.  Or simply a great opportunity to just race alongside your friends and club mates.  Where possible enter online prior to the day so we can get all the numbering / timing organised.  You can enter on the day though if you need to.  There is short course / long course / the combination and just for the little kids – a special race just for them in the pit area.  No-one too young for this however restricted to family members of club members.   To enter go to the RTC fb page or to the RTC webpage.

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

BRICK SESSION SUNDAY – CYCLE / RUN.  Adults + Juniors

We have another brick session this Sunday as a cycle / run session to practice both for this race, the Queensland duathlon coming up, and simply for those who don’t want to get wet.  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.

Swim / Run Monday morning.  Due to the Public Holiday NL pool isn’t open early on Monday morning.  Have no fear.  Jacko will be taking an open water swim / run session at Suttons Beach at 7am Monday morning.  Wetsuits recommended.
CONGRATULATIONS

Well done to everyone who raced at the Doomben ½ Marathon / 10km or other events on Sunday.  Special mention to Simon and Leanda who placed in their categories and Simon finally managed to break 40mins for his 10km.  If you also placed please let us know.

Congratulations to Stan F who completed Comrades Ultramarathon on Sunday.  Great running Stan in hot conditions on a tough course.

Another few runs were held over the weekend.  Well done also to those who participated in the Colour run.  I hope you have managed to get the colour out of your hair and ears by now.  Great work also to those who did he ‘Holt Bolt’ (I think it was called).  Mud, water, obstacles.  All the great ingredients of a race.

GOOD LUCK CAIRNS ATHLETES

This weekend is Cairns Ironman and 70.3 and we have a number of athletes racing.  My apologies straight away if I miss you out.  And if I do please let me know so we know who we are looking out for on the course on Sunday.  In the full Ironman we have Steve Stringer, Tony O’Neil and Mark Betts.  Good luck boys.  You can follow their progress at ironmanlive.com all day long.   In the 70.3 we have Dave Cawte, Fiona Buckland, Lowana Sampson, Shaun Horeau, Leah Gibson and Chris Hamilton.  Is there anyone else???  And very importantly, there are a few heading up purely to cheer on our athletes, I wonder what the cheer squad will be wearing??  It will be an interesting race with course changes once again.  Looking forward to seeing everyone go around once again.

JUNIOR WEEKLY UPDATE – As previously mentioned there will be changes in store for juniors over the next few months.  Please bear with us as we try to minimise the changes to the current schedule, but also offer opportunities to try some different sessions in the off season.  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

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

END OF SEASON COMING

Just a reminder to all RTC athletes that joined up before April 2014 that your RTC membership expires on the 30th June.  You can renew that online now at www.redcliffetriclub.com

ENDURA ORDERS

Also as it’s the start of the month Endura orders will be going in at the end of this week.  If you want to order anything contact Simon N on 0466 619 824.  You can text through your order to him.

SATURDAY CYCLES

As mentioned last week there are some changes in the way we will be promoting our Saturday rides.  For the next few months Paul S will be designing the routes and they will be available on the RTC website at the start of the month.  We will mention them in the weekly update however if you want to know where you are going ahead of time, then just look at the website and if you want, download the monthly calendar.  Each month will see a different person take charge at the start of the ride and for June this is Gai.  We will still be needing people in each group to take on responsibility for their group, and to allocate a back marker on each group to ensure no one gets left behind.  Looking forward to an exciting month ahead.  Thanks everyone for their contributions and if you have particular rides you want to do then let Paul know on paul.skelton@bigpond.com

ROUTES SATURDAY 7TH JUNE 14

Ride A: Toorbul with a twist: AnzacAve to Petrie, Right into Dayboro rd, Right into Scouts Rd, Right into Browns rd, Left down Oakey flat rd, Morayfield, Toorbul, return via D’bay Rd Ride B: Toorbul Return, via Anzac Ave, D’bay Rd, Morayfield. Ride C: Albany Creek road loop. Out to Albany Creek via Brendale, left into Albany Creek Rd,  left into Brackenridge, Linkfield road, Sandgate loop. Ride D:Sandgate loop
120km Go easy, no amber or red line! 100km Go easy, no amber or red line! 75km

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

8th June – Cairns ½ and full Ironman. Brick session (bike/run) at NL

9th June – Swim / run Suttons Beach (public holiday).  Suitable for all

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

PRESENTATION NIGHT

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

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

CLUB SHIRTS / SWIM CAPS

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

2XU COMPRESSION GEAR

Sorry to everyone who has been attempting to buy 2XU compression gear the last few days, the RTC 2XU Compression store was taken down to add some more items. The password has been changed and is now redcliffetriclub.

You have 5 more days to buy 2XU compression gear at 30% off retail price and 10% of everything you spend goes back to the club which we can use for prizes for the MBGP, Presentation night and other things.

WEBSITE HELPER WANTED

Paul S is looking for someone who may be interested in sharing and increasing their computer skills and learning how the club site works, how to make changes etc.  This is a perfect opportunity for someone who wants to learn a bit more and at the same time help RTC in ensuring the website remains up to date.  If interested contact him on paul.skelton@bigpond.com

COACHING / PROGRAMMING HELP

We are in the off season (for most) however some still have races that occur in winter and at the end of winter that you are aiming to do. We have a number of coaches within RTC of varying levels of experience that are able to help you plan your races and what you need to be doing leading into them.  If you have any questions don’t hesitate to email me back at coaching@redcliffetriclub.com with what / who you are looking for and I will put you in contact with the coaches.

Okay I think that is enough for this update.  Good luck once again to everyone racing in any of the Cairns events this Sunday.  I look forward to seeing your out on the course.  Train safe and stay upright.

Mary 0409 002 082 / coaching@redcliffetriclub.com

RTC Weekly Update (just a little late)

Hi all,

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

MORETON BAY GRAND PRIX – JUNE 14
This is coming soon and have you entered?  Come on all of you who have just done Ironman.  You know you have fitness so let’s see you race against your friends in duathlon format (sorry swimmers) and see who still has some speed in their legs.  This is a great opportunity for friends to race against each other in a friendly but competitive format.  You know who was fastest at Port Mac, now who is fastest at Lakeside??  To enter go to the RTC fb page or to the RTC webpage.  All the instructions are in James email earlier this week.  You know you want to….

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

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

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

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

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

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

REGULAR WEEKLY TRAINING

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

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

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

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

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

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

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

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

Mary  0409 002 082 / coaching@redcliffetriclub.com

IRONMAN PORT MACQUARIE 2014 Race Report – Scott Dowling

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

RTC Weekly Update and post Australian Ironman wrap-up

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Now onto the rest of the week.

TQ Fun Day

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

MORETON BAY GRAND PRIX – JUNE 14
After we have recovered from this weekend, it will not be long until our club race, the Moreton Bay Grand Prix on June 14. This will be the third year we have organised this race at Lakeside Raceway and the first two were really fun events. This year we have made a few changes with holding it on a Saturday afternoon instead on Sunday morning and we have added the Enduro category. All the event info is on the RTC Facebook events page at https://www.facebook.com/events/495195983922745/ . Just look for the photo of Tom looking like he is about to vomit as Marcus chases him across the finish line. And entries are now open at https://www.registernow.com.au/secure/Register.aspx?E=12063 .

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

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

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

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

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

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

Friday 5.30am – Swim Session – Murrumba Downs Pool

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

Sunday – To be advised.  Happy Mothers Day mum.

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

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

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

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

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

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

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

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

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

REGULAR WEEKLY TRAINING

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

UPCOMING EVENTS

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

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

Mary  0409 002 082 / coaching@redcliffetriclub.com

Weekly Update

Hi all,

I hope you had a fantastic Easter break – How good was the weather for the entire 4 days.  Amazing.  And again we have another 3 day weekend for Anzac Day.  We have a number of service and ex-service men and women in our tri club so for some this weekend is even more memorable.  While it may sound corny we do appreciate the work that you have done, and for a few including a number of our recent juniors, the work you are still doing.  Thankyou.

It was a relatively quiet weekend last weekend and I’m not sure about any racing that was on except for the regular Park Runs.  On the Saturday we did the annual Easter ride that involved chocolate and taking photos and for some, more of the former and less of the later.  Numbers were well down on usual however those of us there did have a good time and there are some ‘lovely’ photos on fb.  Well done to Louise’s group for even involving randoms in their photography exploits.  Nice photos ladies.

This weekend is the Noosa festival and there are a number of RTC athletes heading up to do the swim, cycle or run that is part of the festival.  Good luck everyone that is racing.  If you are just going up for the Saturday swim and want to car pool, check fb for a message from Philly on the RTC social page or email me for details.

BRICK SUNDAY – 6.30am LAKESIDE MOTOR RACING CIRCUIT (Cycle/Run) (NOT AT SUTTONS SORRY)

There is a brick session this Sunday morning and because we have our club duathlon in 6 ½ weeks time we are going to participate in the Bug Ride at Lakeside to get us ready for the race. What is this Bug Ride you may ask.  Let me tell you.   On the 4th Sunday morning of every month Lakeside Motor Racing circuit is open to cyclists (and not to cars) to ride around between 6.30am and 8am.  This will be a good chance for us to practice going over the course and working out how to ride the hills (yes there are hills), best gearing etc.  That way when the race comes on the 14th June you will know the course and you will be able to smash it (or at least enjoy it).

Meet at the old Hamilton Wheeler Shed at 6.30am ready to ride.  For those who have never been there before Lakeside Drive is off Narangba Rd (the golf club is on the corner).  Turn into Lakeside Drive and go all the way to the end.  Turn right at the end and enter.  Just before you get to the track turn left and head up the gravel track over the little hill (mound) and you will see the building on the right.  Meet outside the building.  No cost.  Keep an eye on fb in case there are any last minute changes.  Any questions just let me know.

JUNIOR UPDATE

Mark remains on holidays and will be away until Monday 28 April. 

Gai will be continuing on with run sessions for Mark’s group and those wanting to prepare for the upcoming Cross Country school season for the following dates –

Satuday 26 April – Coffee Club Ride – North Lakes.  This is NOT an organised junior ride and you will be riding with the adults. For younger juniors, you will need to have a parent attending to ride with you.

CONGRATS

Congrats to Ex RTC junior (and son of current RTC member Kerry) Dan Wilson for his selection in the Commonwealth Games Team for 2014.  Great work Dan.  You consistency and hard work has paid off.

UPCOMING EVENTS

26/27TH April  – Noosa festival – OWS / Cycle / Run

27th April – Brick session /  Ironman Dinner

27th April – 20 weeks to SC ½,  1/52 to Port Mac IM

3rd May – Mt Mee Marathon

4th May – Port Macquarie IM

11th May – Mothers Day Fun Run – Check out the new venue of Bullocky Rest.  Go and support a local run if you can.

18th May – Brick Suttons

25th May – Brick Lakeside (practice for club race)

1st June – Doomben ½ Marathon (+ other runs)

8th June – Cairns ½ and full Ironman

14th June – RTC Race Lakeside

15th June – City 2 South

6th July – Gold Coast Marathon festival

20th July – Jetty 2 Jetty

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

24th Aug – Challenge Gold Coast

27-30th Aug – Worlds Triathlon Championship

Any questions, please email Mark at marktucker69@icloud.com or Gai at gaigrieve@bigpond.com

Mark & Gai

PORT MAC PRE IRONMAN FUNCTION

Sunday 27th April – Port Mac pre IM function at 3pm at North Lakes Golf Club. Come & wish our Port Mac IM all the best – everyone is welcome to come along, athletes, family, friends, other RTC athletes, family etc. Stay for a couple of hours or stay for dinner. Please RSVP on fb or via email (julesdillon@bigpond.com). This has now built as a great tradition. Jules

ADULT TRAINING

Thursday 5.15am – Easy cycle – 5.15am Red Dog – Cnr Anzac Ave, Narangba Rd and Dohles Rocks Rd Kallangur (M & M ride)

Thursday 5.30pm – Swim North Lakes Pool 5.30pm

Friday  AM – Pool  Closed till 1pm.  No Swimming

Friday – There are a few adhoc sessions that people are announcing on fb.  Keep an eye on there and join in if appropriate.

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

Sun – Cycle / Run Lakeside 6.30am

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 9am – Swim session NL Pool

Tues 5.30pm- Swim session NL Pool

Wed 5.30am Swimming at North Lakes Pool

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

Thursday 5.15am Easy cycle – M & M ride

Thurs No pm criterium track

Thurs 5.30pm Swim session NL Pool

RTC COACHES

We need to have a meeting next week if possible to discuss the upcoming 3 months and plans for the next 6-12 months.  Can we meet on Tuesday night 7pm at the Jackson house?  Please let me know by email or fb if you can / cannot come.

Okay I think that is all.  Have a great rest of your week and once again enjoy your long weekend.

Cheers

Mary 409 002 082 / coaching@redcliffetriclub.com

Happy Easter Update

Hi all and I hope you have had a great week.  Just a really brief update from me this week mostly talking about what is coming up training wise.  I will be back with a longer one next week.

JUNIOR UPDATE
Mark will be on holidays for 2 weeks from Tuesday 15 April, so there will be a 2 week break until Monday 28 April.

Gai will be continuing on with run sessions for Mark’s group and those wanting to prepare for  the upcoming Cross Country school season for the following dates –
Saturday 19 April 6am – Coffee Club Ride – North Lakes.  This is NOT an organised junior ride and you will be riding with the adults.  For younger juniors, you will need to have a parent attending to ride with you.

Monday 21 April 4.30pm – Core / Run Session – John Oxley Reserve, Murrumba Downs

Wednesday 23 April 5pm – Run Session – Lakeside Drive, North Lakes

Satuday 26 April – Coffee Club Ride – North Lakes.  This is NOT an organised junior ride and you will be riding with the adults. For younger juniors, you will need to have a parent attending to ride with you.

Monday 28 April – Public Holiday – to be advised

Any questions, please email Mark at marktucker69@icloud.com or Gai at gaigrieve@bigpond.com
Mark & Gai

CONGRATULATIONS RACERS
Congratulations to Elliot, Max and Jess who raced at Nationals last week.  Elliot had amazing races to come away with 2 silver medals in both individual and relay, Jess came away with a bronze in the individual race and in the relay and Max finished 20th in the individual and a bronze in the relays.  Great racing juniors in very trying conditions

Congrats to everyone who also raced in the Luke Harrop on the weekend.  I haven’t seen the results yet so I don’t know who podiumed however well done to everyone who raced.  I heard it was a windy but fantastic day.

Congrats to everyone who raced at Pinnacles on Saturday and there were quite a few out there.  Special mention to Nic for coming 2nd in the womens event and Darragh who was 5th overall in 1.33.  I mention that time as I love hearing an Irishman say 1:33 (ask him to tell you his time).   Most who ran are still trying to get over their sore quads and some of the mad ones are backing up to do a Glasshouse Trail this weekend.

Entries are open for both the Gold Coast Marathon and for the Jetty 2 Jetty so make sure you enter today.  Also don’t forget our own club race.  Make sure you get entered.

IRONMAN MEETING
There was a very..  We are interested in your feedback on what was helpful and not helpful so let us know.
All those racing at Port Mac should know that the tickets are on sale now for the Carbo load and the awards night. Don’t forget also the pre IM dinner Sun 27th April.  Check fb for details.

PRESENTATION NIGHT is confirmed for Sat 28th June 2014 at North’s Leagues Club, Kallangur – so put it in your calendar! Details on how to buy tickets for this sensational night will be out soon. If you have any ideas or suggestions, please email Jules on julesdillon@bigpond.com asap. Thanks to Louisa, Kirstin, Beth & Sandie for helping out

ADULT TRAINING OVER EASTER

Thursday 5.30pm – Swim still on North Lakes Pool

Friday  AM – Pool  Closed.  No Swimming

Friday 6.30am – Long Slow Run – Meet at the playground at Newport Waters just before Morgans.

Sat 5.30 am / 6am – Coffee Club Rides.  Easter ride so the potential for chocolate is very high.  Routes as per weekly email

Sat 3pm – Open Water Swim + Run (Optional).  Email or text if you would like this session to go ahead and I will post on fb (coaching@redcliffetriclub.com  /  0409002082)

Sun – Happy Easter everyone

Sun 4pm – Trail run Bullocky Rest

Mon 8am – Swim Session NL Pool (NOTE 8AM START)

Mon 5pm – Track session John Oxley Reserve

REST OF THE WEEK TRAINING
Tues 5am – Speed Cycle Toyota North Lakes
Tues 5.15am – Speed run Bullocky Rest
Tues 6.00am – Swim Clinic (Elementary) North Lakes Aquatic Centre
Tues 9am – Swim session NL Pool
Tues 5.30pm- Swim session NL Pool
Wed 5.30am Open Water Swim Spot X (Long course swimmers)- LAST session at Spot X for this group prior to IM
Wed 5.30am Swimming at North Lakes Pool
Wed 6pm – Road Track session – Murrumba Downs
Thursday 5.15am Easy cycle – M & M ride
Thurs No pm criterium track
Thurs 5.30pm Swim session NL Pool
FRIDAY – ANZAC DAY – NO SWIMMING AS POOL IS CLOSED TILL 1PM.  If you would like a set to do just email Jacko at swimming@redcliffetriclub.com

Keep an eye out for a intensive swim clinic that will be run in April / May on a Tuesday morning starting soon.  Check fb for details or talk to Paul.

Also to the other swimmers – May to July sees us do a big block of stroke correction in all our swimming sessions.  We will still have distance and speed for those racing over the winter months but focus comes back onto that technique work that we all need.

Have a great Easter break everyone.  Enjoy some time off with your family and make sure the easter eggs that you eat are made from nice chocolate.  If you are going away, have a great time and travel safe.  Enjoy your short break away.  If you are staying around and doing any improvised sessions on the weekend you are welcome to put them on the RTC fb page to see if there is anyone else that may join you.

Cheers
Mary 409 002 082 / coaching@redcliffetriclub.com

Weekly Update

Hi all and happy Monday (whoops now Tuesday),

m attempting to get this out early this week so lets see how we go.  I am starting with 2 emails / messages I have received to pass onto club s great to receive these reports and awesome to not only read what RTC members are up to, but how the support of other RTC athletes and coaches has helped them along their journey.  Enjoy their stories:

FROM CHRIS HAMILTON
Mary (Ed) et al,

I would like to congratulate you all (and indeed all the “peeps” of the mighty RTC) for the below email. I am in awe of and inspired by Jules, Daz, Carl, Fi and Judy. To be able to share their IM experiences on FaceBook, IronTrac, via text and through this and other emails has…. I’m not sure of the word I’m looking for….made me lift to another level on my own IM journey.

Before Mooloolaba Tri I must have picked up a bug which I kept at bay until after the race. Suffice to say I wasn’t happy with my performance because I didn’t know I was crook. About half way through the run, I began to have some serious doubts about whether I even had a half IronMan in me. That doubt continued until Tues night/Weds after the race when the bug really took hold. Flying axe handles would be the best way to describe it.

But, I was lying on my death bed when the first of Jule’s texts about how excited  they all were about going to Melbourne and the FB posts began arriving. Then the comments of support from RTC members came in at a rapid rate. I got swept up in all the hype to the extent that even though I wasn’t feeling that great,  I got up on Thursday, onto the wind trainer (weather was crap) and did my set. That in itself was what I needed. Because I was travelling the IM road with the guys and understanding what they were dealing with individually and pushing through those challenges to get to that goal, I managed to re-cock and re-motivate myself. The end result is that since then I’ve been training the house down and I’m well back on track for Cairns.

I know there will be plenty more of these little “moments’ in my own journey, but it’s great to know that the entire RTC crew is there to provide that much needed support and motivation when the going gets tough. It’s great to know that you guys collectively “got each others’ back.”  I
think that this attitude is what makes our sport so great and in particular what makes RTC such a pleasure to be associated with.

Thank you all for what you do.  Cheers
Chris H.
FROM CARL BUCKLAND

Well not being much of a talker, I thought it may be time to tell my ironman story for 2013/2014, hopefully some of the 50+ athletes may get some benefit from my story in preparation to Port

2013 started off well managed to do Taupo ironman with my lovely wife and good friends the Cawtes, what a great experience.

The plan for the rest of the year was to slowly build for Port ironman in 2014.    So Fiona and I entered and completed Mooloolaba 70.3 and Port 70.3.  Oh yer managed to sneak in the Kakoda Challenge in the spare time.   At Port Fiona and I went to roll down with Dave and
Meryl.  Meryl and I ended up getting spots to 70.3 Worlds in Canada how lucky was that.

Continue to do races such as Hervey Bay 100 and Noosa, Fiona and I then decided to enter Geelong 70.3 as a final training race for Port.  One of the options on the entry was to tick the box if your interested in winning a spot to Ironman Melbourne in March, I thought there’s no chance that we would win a spot to Melbourne, then a few days pass and Fiona rings me at work and tells me we have spots to Melbourne if we want them (WTF).  Well we agreed why not
its only another race and the bonus was Fiona’s family live in Melbourne so would be great to catch up with them all down there.

So training continues with a few adjustments to compensate for the small brick addition of Melbourne, I’m thinking all good better talk to Mary and Dave Cawte for some advice, because I tend to wing it a bit anyway. Then the real training starts, so into week 5 of my 20 week program and decide to go for a Saturday morning  (7th December) spin out to Dayboro by myself, well this is where it gets interesting.  Travelling just passed Rothwell round about at about 5.30 am I see Dave, Meryl and Geoff Oliver riding in the opposite direction so I waved and carried on my way.

I’m down on the bars in my rhythm and then all of a sudden get swooped by a crow, turned my head to see where it was and then I wake up in Redcliffe Hospital with Fiona by my side.  I had no idea where I was and what had happened.  I turned to Fiona and asked what had happened and she said all I said was f……..g Crow and then I remember.  Fiona had to fill in the gaps about who found me and what happened.   Dave, Meryl, Geoff picked me up off the road and called the ambulance. I have to thank those special people for rescuing me and thanks Beth for looking after my bike.

3 broken ribs, broken scapula, broken clavicle and collapsed lung, but I’m alive.     I remember getting a dose of morphine just before they put the tube in the inflate the lung oh what a  feeling.  Fiona was there beside me holding my right arm up as they inserted the tube.  I could feel my right arm getting lower and lower as Fiona started to feel queazy.  The nurse had to take over. Had plenty of time to think while lying there like s stunned mullet and had pretty much written off Melbourne.  When you have been focussing on training and have a race in mind, it’s pretty tough to come to grips with the thought that you won’t be racing and for me I really like the training.   You ask heaps of questions about how long it’s going to take to heal, even went and seen doctor google on line.  The good news was doctor google said the bones in the  shoulder could knit in 3 weeks at best and really its depended on age and health.

I ended up spending 5 days in hospital and had plenty of great visitors and the best thing was my lovely wife was there for me.
Getting in the car was insane pain, I was complaining all the way home about how rough Fiona was driving even though Fiona was driving nicely.  Didn’t do much for the first week and after watching Fiona go off and train I could no longer do nothing, so I waited for Fiona to go off to swim training and thought I might get on the wind trainer.  Well that didn’t happen I was too sore couldn’t even put the bike in the trainer,  so i thought gotta do something so I walked up and down internal stairs in the house for 20 minutes.  You might say why only 20 minutes well as my right lung had collapsed I had no even half of normal lung capacity so any effort would
fatigue me pretty quick.  Next few days tried the same thing even upgraded to the treadmill but only could walk.  Managed 2.5 hrs total for the week.

I so wanted the bones to knit quickly to stop the pain from the bones moving and secondly wanted to train.  I counted the days for the shoulder to stop moving and doctor google was correct 3 weeks on the knocker Soon got sick of that treadmill so decided to have a crack at the wind trainer again.   As I couldn’t lean forward due to arm being in a sling I used the mountain bike so i could sit upright.  Even with bike shorts on the old backside got pretty tender.  First time out managed to do 30 minutes  and by end of the week managed a total of  130 km.
Week 3 I improved and got to 230km and felt heaps better as at least I was training.

Week 4 did similar Kms on the bike and then come week 5 which we had planned a trip to Adelaide, we normally go each year and take part in the Juvenile Diabetes Ride for a cure, it’s a fund raising ride for kids with Type 1 diabetes.  Fiona and I were keen to go as we have been going for the the last 7 years and had raised $8000.  The plan was Fiona would ride and I
will just be there for support as I couldnt use my right arm to hang on to the handle bars as it was still in the sling.  Anyway Thursday came and Fiona packed her bike for the trip, so I decided to see if I could ride my bike on the road, so jumped on and managed to go around the block with two hands. So we are off to Adelaide, still wasn’t sure about riding.  Managed to get thought the ride down there and did 115km all good except for tender shoulder.  Gotta say I was pretty smashed after that.  The one thing you notice when you train a lot is you measure a lot of stuff like heart rate, for me my heart rate would normally sit between 125-135 for a ride, well the impact on the body from the crash I was sitting 140-150.

It’s now 27 Jan still hadn’t run or swim but could ride.  Ended up going to swimming on that day.  First day in the pool and managed to do some breaststroke, wanted so much to be swimming with my mates in Lane 4 but couldn’t even do any freestyle. I didnt say much but I was still  thinking about Geelong 70.3 in 2 weeks so I secretly timed my self to see how quickly I could
do 100m, with the swim cut off in mind of 1 hr, I could do 100m breaststroke in 2.45 minutes so can make the cut off.  During the following week managed to do some freestyle at swimming with Mary’s help and went for a run couple of runs.  Running was interesting I had to hold on to my chest with right arm to stop the jarring in the shoulder.

Off to Geelong on the 8th Feb and hadn’t decided if I was going to attempt Geelong but I took all my gear anyway just do some training while Fiona raced. We arrived on Saturday and the conditions were flat so racked the bike and thought lets have a crack anyway.  We wake up Sunday morning walk out side it’s 30 degrees at 6am and the winds blowing 50km hr and the seas rough as guts.  I have a go anyway and got through the swim in 53 minutes, that was
the hardest swim I’ve ever done and pretty much had nothing left.  Started the bike leg but I had nothing, wind blowing 70 km hr, got though the the first 45 km lap in 2 hrs there’s no way I could make the cut off so I pulled out.

It’s pretty hard mentally when you give up, but survived to play another day.  I thought to myself at least I tried. The following week I felt soft for giving up so I went training again with more
focus.  Managed to clock up 37 kms of running, 3 km of swimming and 230 kms of riding.

It’s now 4 weeks to ironman Melbourne, I’m asking myself can I do it, I hadn’t really decided but I though let’s see how the training goes over the next few weeks as I was worried about the swim and the fatigue to get the 3.8k done especially after the Geelong experience.

Over the following 3 weeks managed to improve in the water and averaged about 15 hrs of total training each week.  One week out was taper time so still trained but backed off to 7 hrs for the week.

Off to Melbourne we go and lucky enough to have pretty good conditions.  Race day  temperature about 20 degrees, sea pretty good with southerly wind blowing at 10 km hr.  I had a race plan, I was hoping to get through the swim in 1.30 at best if I made it and then allowed myself a 7hr bike and if I get to the run what ever happens happens.  So for me really no pressure just wanted to finish if I could.  I figured that if I get through the swim I’m gonna finish if it takes me 17 hrs.

Had a good swim and stayed out wide  away from the packs and finished with 1.13, had a good bike at 6.08  even with the strong head wind coming back on the bike and for the run had the best run ever for me in ironman at just over 5.10hrs.  For me my all up race time was 12hrs 47 mins, to my surprise that’s a PB?

Better put some data in here for the training junkies.  Normal ironman breakfast for me one piece of toast with cheese and vegemite.  On the bike had 3 bottles of Nuun, 1 water bottle, 4 Bonk bars, 5 Endure gels 4 salt tablets.  On the run had 4 Hi5 gels, 2x endura gels and at each drink station had a swig of water, gator aid and coke and 3 salt tablets, so i can say that worked for me as I pretty much had no cramp where normally I’m cramping at the end of the bike.

What made the race special for me was the support from my lovely wife all the way through from when I crashed, I couldn’t of done any of it without her, Fiona your are a special person.

Sorry to leave people out but got to thank all my family for the support and the awesome people in the club who helped me, thanks Mary, Jacko, Jules and my good mates Dave and Meryl.

So for all the people doing Port, keep your head in the game, nows about the time when you start doubting yourself, it’s amazing what you can do if you have the mental game sorted, be confident in your ability and remember the main thing, enjoy your special day and have a great time, don’t forget to thank the people that have helped you get there.

Redcliffe TRI SPRINT RACE IN BRIEF

YES Sunday was an awesome day.  The weather was fantastic, the sea flat and best of all, none of the dreaded Jellyfish we were all expecting.  The 750/20/5 was first up and we had around 35 I think in this race.  There was cheering, high fives and lots of talk amongst the athletes out on the
course.  Some took it serious from start to finish and others accepted the challenge of their first Sprint Distance event and kicked its butt.  Great s and as far as I know no-one even visited the penalty box.

We had 2 competing in the Para-athlete Sprint Distance in the Tri 3 category.  Congrats to both Matty S and Debbie W for winning their categories.  Great work

In the Try it out I think we had around 10 competing with some for the first time and all had a great time.  There were a few placings and an amazing t want to be outdone by the finishing cartwheel of his lovely wife Olivia.

In the younger juniors we also had some more competing with a 2nd place to Nemo.

m sure I will have missed some placings but here are the ones I know about, and again if I have missed you please let me know so I can fix it up on the next update.  Congrats to Max, Aurora, Kerry, Lynn, ann P, Nemo, Dutchy, Lachie, Mary, Justin, Louise, Matt S, Debbie W, Ceurine and Bethan.  However great racing to everyone, and there were lots of smiles and laughs as
you passed by the tent.

Thanks again to Louisa and Simon for organising the trailer, tents and barbie and taking it all back home with them.  Thanks to Olivia for the awesome cake and there were a few more slices also being passed around the tent.  Thanks to the RTC members who volunteered for TQ and helped out in a manner of jobs.  Very much appreciated.  Thanks to the coaches who supported the athletes, and to the athletes who supported each other and helped out the newer ones with advice and direction for the race.  Also thank you to the RTC t racing.  Great sportsmanship team. Last special good luck to Gail S, Nev S and Helen S (hmmm maybe your surname had to start with S) for winning one of the 10 keys to the car to be drawn on the 5th May I think.  We did have 2 more names drawn out but sadly they had already left.  Below find a number of comments left on the fb page after the race.   PS I would love to get some race reports from members who did the Sprint or Try It Out race.  Please email them to me at coaching@redcliffetriclub.com  or fb me.

Nana: Great day out with the club – a special thanks to those who came to support – makes it all worthwhile

Diane Hamilton To everyone who helped make today a great day, and those who continue to make RTC the great club that it is……thank you.  The support out on the course today was amazing!!!

Claire Stewart Thanks for all cheers guys

Nev Sprott Our first long course …long course for Helen and me anyway today and it seems once one is done, you can’t go back so we look forward to 2014-15 season with new goals and new friends….thanks RTC members & coaches for all the support. Great to have family along today too cheering us on. Our turn to support the legendary IM entrants in Port in a month. Keep well & safe guys.

Kirstin Leech Perfect morning.

Olivia Smallshaw Had soooooo much fun!!!!

Philadelphia Holmes Thanks everyone! Was a perfect day to wrap up my racing season. Can’t wait to do it all again with you all at the end of the year!

Debbie Wendt The support was great.

Kymberley Stark YES ! Another sensational Tri with a brilliantly sensational Club. Thank you to all of you ~ it was a pleasure to cheer you on ! xo

James Johnston Who is in the draw to win the car?

Michele Egan B What a great morning, it always gives me a big smile when I pass the RTC tent, so proud to be a part of a great club, and I’m so getting a pair of those pink socks you had on Mary Jackson, thanks everyone x

Craig Lee great day!

Sandie Postlethwaite Gutted we missed it due to a sick baby

JUNIOR UPDATE

Congratulations to all the juniors who competed at Redcliffe yesterday. Great results everyone and NO jellyfish.

Good luck to RTC Juniors – Elliot, Jess and Max racing at Nationals (Bendigo) on Thursday. We will be cheering you on all the way.

Last race of the season coming up on Sunday at Gold Coast Triathlon – entries close on Thursday 10 April with compulsory racking on Saturday unless a $15 on the day fee is paid.Refer  ttp://ap.ironman.com/triathlon/events/asiapac/multisports/gold-coast/register/entry-fees-and-conditions.aspx#axzz2y92sQNR2 for more details.

Junior Training for this week

Monday 7 April 4.30pm – Core / Run Session – John Oxley Reserve, Murrumba Downs

Tuesday 8 April 5am – Speed Ride Session – Torque Toyota North Lakes (make sure
you have your front and back lights)

Tuesday 8 April 4.30pm – Swim Session – Murrumba Downs Pool

Wednesday 9 April 5pm – Run Session – Lakeside Drive, North Lakes

Thursday 10 April 5.30am – Swim Session – Murrumba Downs Pool

Thursday 10 April 4.30pm – Ride / Run Session – Nundah Criterium Track, Hedley
Avenue, Nundah

Friday 11 April 5.30am – Swim / Run Session – Murrumba Downs Pool (please
remember to bring your run shoes)

Saturday 12 April 6am – Long Ride – Coffee Club – North Lakes (ride will be the
same as last week – 40km for those racing on Sunday & 60km for the rest)

Sunday 13 April – to be advised later in the week.

Monday 14 April – NO SWIM SESSION

Monday 14 April 4.30pm – Core / Run Session – John Oxley Reserve, Murrumba
Downs.

Mark will be on holidays for 2 weeks from Tuesday 15 April, so there will be a 2 week break until Monday 28 April.

Gai will be continuing on with run sessions for Mark’s group and those wanting to prepare for the upcoming Cross Country school season for the following dates

Wednesday 16 April 5pm – Run Session – Lakeside Drive, North Lakes

Saturday 19 April 6am – Coffee Club Ride – North Lakes.  This is NOT an organised junior ride and you will be riding with the adults.  For younger juniors, you will need to have a parent attending to ride with you.

Monday 21 April 4.30pm – Core / Run Session – John Oxley Reserve, Murrumba Downs

Wednesday 23 April 5pm – Run Session – Lakeside Drive, North Lakes

Satuday 26 April – Coffee Club Ride – North Lakes.  This is NOT an organised junior ride and you will be riding with the adults. For younger juniors, you will need to have a parent attending to ride with you.

Monday 28 April – Public Holiday – to be advised

Any questions, please email Mark at marktucker69@icloud.com or Gai at gaigrieve@bigpond.com

Sorry for so much information – just like to keep everyone up to date.

Mark & Gai

GOOD LUCK RACERS

As mentioned before good luck to Elliot, Max and Jess who are racing at Nationals this
week.  Race well juniors

Good luck also to everyone who is racing at the Luke Harrop race at the Gold Coast this weekend.  The final race in this series.

Good luck thirdly to all those racing Pinnacles trail race this Saturday.  The description says 18 x hills in 18km.  Sound inviting??? Only if you are mad and there are a few of us mad around here.  If you are racing we will be car pooling from the church on the cnr of Eatons Crossing Rd and South Pine Rd Eatons Hill.  Leaving there at 5.15am so make sure you aren’t late.  You are supposed to carry some of your own water with you on the course so make sure you have thought about it.

Entries are open for both the Gold Coast Marathon and for the Jetty 2 Jetty so make sure you enter today (or tomorrow morning).  Also don’t forget our own club race.  Make sure you get entered.

IRONMAN MEETING

All those racing at Port Mac should know that the tickets are on sale now for the Carbo load and the awards night.  Also there is a meeting on Wednesday 16th April for all athletes to talk over the final few weeks and especially what you need to know if racing.  Starts at 7.15am – Venue
tba.  We would love to see many people there.

ADULT TRAINING THIS WEEK

Wed 5.30am Open Water Swim Spot X (Long course swimmers)

Wed 5.30am Swimming at North Lakes Pool

Wed 6pm – Road Track session – Murrumba Downs

Thursday 5.15am Easy cycle – M & M ride

Thurs No pm criterium track

Thurs 5.30pm Swim session NL Pool

Friday 5.30am – Swimming NL Pool

Friday 5.30am – Tempo  run

Sat 5/6am – Coffee Club Rides (Routes to be advised thurs)

Sat AM – Pinnacle 18km race

Sat 3pm – Open Water Swim + Run

Sun – Luke Harrop Triathlon – Good luck to everyone racing

Sun 6am – Long course brick Suttons Beach – Be there 5.45am so you are ready to
swim 6am.

Sun 6.30am – Short Course brick Suttons Beach – For everyone else.

Sun 4pm – Trail run Bullocky Rest

Mon 5.30am – Swim Session NL Pool

Mon 5pm – Track session John Oxley Reserve

Tues 5am – Speed Cycle Toyota North Lakes

Tues 5.15am – Speed run Bullocky Rest

Tues 9am – Swim session NL Pool

Tues 5.30pm- Swim session NL Pool

Okay I think that is all for this week.  Have a great week and weekend everyone and enjoy spending time both with your family and with your friends.

Cheers

Mary

RTC Weekly Update – 26 March 2014

Happy Tuesday/ Wednesday everyone.  Well another crazy weekend has passed and this time I’m going to start with a race report that Judy sent in about her Melbourne Ironman journey.  As most of you know, it didn’t end as she expected, yet she gives us an honest account of the preparation, race and aftermath.  Please enjoy reading this and then onto the rest of the weekly update.

FROM JUDY FITZGERALD

Part of my Ironman journey included thinking about how I would later put my experience to paper (or screen) as an IM virgin and as a way to share this remarkable trip. My story does not yet have a happily ever after but there are bits in there that are a part of what this crazy IM club is all about.

I would think about 20 years ago I sat watching the Hawaii IM show that used to be shown in  Oz months after the actual race, (usually with tears in my eyes) thinking one day I want to do one of them………..

Move forward many years as my son Joel convinced me to join him in triathlons again, I was training with Mary and chatting during a kicking drill (as you do). Fateful moment as Mary convinced me that with quality not quantity I too could complete an IronMan. I’m not the one who can throw it all at these things as I have my family, a demanding job and my sanity to consider but began to think I would give this a crack.

Two operations later on my wayward ankle and some serious butt kicking from Mary to get on that damn bike and just ride it, I find myself at the starting line of Melbourne IM 2014. I picked this race for a number of reasons, I’m a Melbourne girl, so many family and friends here, I hate racing in heat eliminating Cairns and in 3 weeks I turn 50 so what a way to celebrate! Plus the bike course is flat, I have done many Port Phillip bay swims and know the run course well, having trained and raced on it for many years in Melbourne. Perfect!!!

I can’t begin to tell you how excited I was. It’s hard not to be when you have Jules the energizer bunny by your side Another thing that completely amazed and humbled me was the messages of support from the RTC team back home. Wow! What a great club. My IM is purely about finishing and unlike other clubs I have been a part of before, RTC just love the involvement. This is a great testament to the people and culture of our team. The support is amazing no matter what our individual goals are.

So here at the start line, nearly jumping out of my wetsuit itching to go, I waited for that start to happen. I looked to the heavens knowing my dear Dad who sadly passed away the weekend before was watching me and off we went. I won’t bore you with the details but fair to say I had the BEST swim ever. I loved it! Had a great time chasing down feet, draft a bit then pass them.  I was very excited to be out of the water about 10 – 15 mins earlier than I’d hoped. Especially excited as I needed all the time buffer I could get on that bike leg. Fast cyclist, I’m not.

About 10 or slightly more ks into the ride as I was just starting to settle a little and start thinking about my nutrition plan, tragedy struck. I think (not 100% sure) some fool decided to pass me on the left. I have no idea why, as being a slow rider I always keep out of trouble as best I can on the left of the track. I will never know, as what has become my most frustrating, incomprehensible memory is that this person just took off – nothing. All I remember is getting hit from behind and next I knew I was face down on the road. Sigh……

The rest is history. I am now nursing a damaged right AC joint, to be fully assessed back in Brisbane. I am lucky it could have been worse as looking at my helmet, now ruined, I clearly landed on my head at some point. Race over.

In spite of this I have been blessed, grateful and thankful by and for the following (in no particular order)

– an amazing spectator named Darren who quickly came to my aid, kept me warm by giving up his jacket, wouldn’t let me move, helped warn other riders, called the ambo, called my family, helped the ambos, picked up my bike and gear off the road, followed the ambo to hospital to meet my family and hand over all my gear, then sent a text later in the day to my husband to see how I was! What an angel.

– a fellow competitor who also stopped his race to check I was ok. A wonderful act of unselfishness

– a spectator named Erica ( this bump on the head has made me good with names!!) a 3rd yr med student who kept an eye on me until the ambulance arrived. She even checked if that was ok! Of course, the more the merrier 🙂

– Amy and Jason the two paramedics who were incredibly kind, gave me good drugs and also popped in later to check on me

– Catherine in xray, who kept her cool despite more requests coming in. In the end she did, Right knee, hip, ribs, elbow, shoulder, scapula, Left thumb, full pelvis, chest and spine and some of them from a number of angles.

– my wonderful husband and children, Rohan, Samantha and Liam who sat with me in hospital for 7 hours while I was assessed. Also Joel who was en route back to Brisbane and had to worry and commiserate by phone. I know you were stressing buddy! They have since been my absolute carers helping me dress, wash, feed me, drive me everywhere ….the list goes on. I’m a tragic lefty now

– all of the wonderful well wishers from RTC who really do get what a disappointment this is

– Fiona B for helping me so much with my riding over the last 6 months. Fi, thank you, you understood my paranoia and let me do my things helping me on the way. I enjoyed the rides we did do and it looks like I may just need to get out there again!

– Jules, Daz, Fiona and Carl, my fellow Melb IM team, thanks for helping me calm my nerves, get to the start and great support

– Mary and Jacko, what more can I say? You two are simply dynamic and a big part of how I even made it to the start

– Ben and Dolph, the best surgeon and physio ever, who agreed to get me to the start line no matter what, in return for a promise to take 12 months off after next lot of surgery to fix my ankle properly.

My IronMan story looks now to have a Part II. I have no idea when that will be and I am saddened that my happily ever after isn’t right here and now. Bruises will fade and limbs will mend, I hope that my Part II will be with RTC, you guys get it and get what IM red carpets, medals and towels mean – plus a new tattoo!!

Judy Fitzgerald

And from Fiona Buckland on Fb

A big thank you to everyone for their support yesterday, it was a tough day, good swim, good first lap of bike, achilles played up and the wind kicked up a gear on the second lap; blowing out one of my contact lenses, tried to put back in but was never going to happen in the wind so finished race not seeing properly (and before you ask it was not me that took out Judy) stomach was not good and had bad cramps, not seeing clearly I rolled my ankle at about 9 or 10 km mark, and due to nutrition issues had nothing left at end, very happy to finish with a 27 min pb, very proud to finish to find Carl Buckland had also done a 21 min pb so soon after broken shoulder really amazing honey

IRONMAN UPDATE

Great work everyone at IM Melbourne.  We had 5 start and 4 finish and all 4 I believe did pb’s.  Great work to Darren D who was first RTC male home in 10.01 and Jules in 10.58.  Carl (Crowie) finished in 12.47 and Fiona in 15.07.  Amazing results team and congratulations.    If anyone else has a race report I’m happy to include it.  Only 40 days till the next one – Port Macquarie Ironman.  We have had a few withdrawals lately due to injury and shame for those people, but we still have a large team racing.  Our biggest ever so if you aren’t coming down, stay glued to IM live all day.

The shirt orders for competitors and spectators for Port Mac are closing soon.  If you haven’t got your order in you need to do so NOW.  Go to our FB page and look for the post, download the order form and let Cheyne know what you want.  I would have included it with this update but I’m not very techno–savy sorry.  I would ask Paul but it’s Mair birthday today (Happy birthday Mair) so I’ll give him the evening off.

TWILIGHT

Well done to those RTC that raced at twilight on Sunday night.  It’s always a tough race, especially the ½ marathon due to both course and time of day and great work for having a go.  Special mention to Dean C who won the 5km race in a crazy fast time.  Great work Dean.  If anyone else placed I would love to know.

2 WEEKS TILL THE REDCLIFFE SPRINT RACE

So only 1 ½ weeks till the Redcliffe Race.  Have you entered.  When I last looked a few days ago there were 48 RTC athletes racing and that is phenomenal. Great work everyone and I look forward to racing alongside you all.  If you haven’t entered I believe it still isn’t too late.  And remember the biggest random prize draw is a car for you to actually keep.  So make sure you get in now.

TQ have started to look for people to help out at the race. If you have let us know you are available can you please contact TQ directly and let them know and they will direct you in the right direction.

UPCOMING TRAINING / RACING DATES

29TH Mar Open Water Swim + Run at Spot X.  2.30pm (Petrie Paper Mill)

30th Mar Ironman bike TT 100km / Cooloongatta Ocean Swim

6th April Qld Sprint Tri

8-11th April – Schools Nationals

12th Apr – Pinnacles / Open Water Swim

13th April – Combined brick session/ Luke Harrop Tri

27th April Noosa Festival – swim / cycle / run

4th May Port Mac Ironman

 

TRAINING CHANGES

Thurs  arvo windtrainer for adults – cancelled due to lack of numbers

Wed am long course swim  – at Spot X this week.  5.15am.  There will still be a session at the pool at 5.30am

Open water swim + Run Sat arvo 2.30pm

NEW SPONSOR

Avanti North Brisbane are our new cycle sponsors.

Check out the message that James put out on fb re our new cycle sponsor.  Go in and check out the store, say hi to the owners and let them know you are from Caboolture.

Okay that’s all from me.  Short and sweet.  Have a great rest of your week and look forward to seeing you out and about this weekend.  Enjoy

Mary

Weekly Update

MELBOURNE IRONMAN IN 4 SLEEPS
Another week down and this year is flying past already….eek. It’s time for the annual Melbourne Ironman this Sunday and we have at least 5 RTC competitors racing, maybe more. So I want to start by wishing those 5 – Jules Dillon, Darren Dillon, Judy Fitzgerald, Carl (aka Crowie) Buckland and Fiona Buckland a great race. They have been training very hard and who knows, by Sunday night we may have a few people heading over to Hawaii for the world champs. Race well everyone and hoping this year brings awesome weather and a full distance race. You can follow them online all day at www.ironmanlive.com . Just search by their name or Jules may put their race numbers in her update. If you are also doing Melbourne IM and I haven’t mentioned you please let me know asap.

GET WELL SOON
Get well quickly call out to Geoff Oliver who tangled with a guard rail (what is it with guys liking guard rails????) and sadly came off second best. He had surgery to repair his smashed elbow yesterday and now begins the long road back to full recovery. He has to get better quickly because the purple gowns really don’t suit his complexion.

CONDOLENCES
Our sympathy also goes out to Judy F on the passing of her father on the weekend and we will be thinking of you for the funeral tomorrow. Love to you Judy.

MOOLOOLABA
Mooloolaba was a great weekend and even though I watched it from afar, I had many reports of a great time and many who felt very buoyed by the response they had when they ran past the club tent during the race.

The swim was moved to the canal in a safety decision which meant a much longer run into transition and superfish Dan Hutch was the fastest RTC over the course. The bike was 40km consisting of 20km headwind and then a 20km tailwind for the return journey. There were great times on the bike course and I believe Dan again took the fastest RTC time with a smidge over 1hour on the course. The run as always was hot and tough and the old fox Dan Hooley showed all the young guns how to run putting in a 38.27 run split to have the fastest RTC run of the day and be the fastest RTC over the course. Maybe you need to have the initials DH to perform well at Mool. I don’t know all the girls splits but I believe Alysia may have taken out all 3 legs and a bronze medal as well in her age group. We also had a number of teams racing including 4 all girls teams. Special mention to teams ‘BJJ’ and ‘Milk with no I’ who took out 1st and 3rd respectively. Also mention to Nic H who won a gold in his team category. Sorry if missed anyone out.

Generous offer of the day went to Mitch Vass who saw Jackson punctured at the side of the road so gave him his wheel so Jack could continue. Great sportsmanship Mitch. Great work also to Radish who despite 2 punctures kept moving and finished a great race.

Super mention to all those first timers who managed to defeat the course and finish what they started. They are the ones still smiling. We had a couple of dnf’s (for good reason) however everyone else finished. We also had RTC racing in the Ocean Swim, twilight 5km run and the junior tri. Good work all and there were some podiums in there.

Special thankyou to Shaun H who dragged the tent up to the coast and with a helper set it up in an awesome position. Thanks also to those who helped to pull it down, including Nana who put it into her car at the end and brought it back. Great work Shaun & Nana. Well that’s Mooloolaba for another year. Bring on 2015.

Some of the comments on the RTC home page:

Well done everybody and great RTC support scattered all over the course, when I was walking some RTC people yelled to me, c’mon you can run not far to go now and gave me a push to run again, thank you (Michele B aka Lipstick lady)

Thanks everyone for a great morning. Your cheers brought a smile to my face and really helped me to keep going. What a great club we have. Kelli C

Congrats everyone, well done. Was A Great day, thanks RTC team for all the support. Martin S

Thanks all the RTC crew for ur support out there today, it was awesome Anne C

Thanks to the RTC crew your support was great. Bushy

MORETON BAY TRY –A-TRI
Rtc is coaching a beginners triathlon course that goes for 5 weeks, every Saturday morning from 8-9am at Suttons Beach. This is put on by the Moreton Bay Regional Council as a way of getting people over the age of 18 active again and enjoying being outdoors. This is also a great opportunity for anyone who wants to have a go at a tri but has absolutely no or very little idea what they need to do, to learn. The plan then is to race the beginners race at the Redcliffe Sprint event on the 6th April (not compulsory). This only costs $20 for the 5 weeks and you enter online at the link below. There are only 2 weeks to go so I would love to see some of your family members, friends and work colleagues there. Huge thankyou to Olivia S who has been helping out as the assistant coach for the sessions and thanks to Dan who took it last week for me while I was away.  http://www.moretonbay.qld.gov.au/general.aspx?id=78523#combined

IRONMAN SHIRT ORDERS – URGENT
There is a new shirt especially designed (thanks Mandi and Melita) for the supporters going to Port Mac in just under 55 sleeps time. The look great so make sure you don’t miss out. You will need to order them and their will be kid sizes for the juniors. Full details with order form are out and you need to respond asap to make sure you don’t miss out.

Ironman meeting. This next meeting for athletes is to go over what you may need to know specific to the race, prep for the last few weeks, what happens on race week, race day, tips and tricks etc. We are deferring the dates back a week or 2 from what we said last week. We will wait till Jules is back from Melbourne and then let you know them asap so you can put them in your diary.

Spectators – See the Riding email for details re a bus for Port Mac. Let Jules know asap if you are interested. Contact her at julesdillon@bigpond.com

NEW WEBSITE
If you haven’t checked out our new website then you need to do so. There are links to training dates and information about all the training sessions etc. If there is anything missing please just let us know and we can rectify that. For all coaching matters please contact me at coaching@redcliffetriclub.com

TQ RACE SUNDAY 6TH APRIL
The last race of the TQ state series is on Sunday 6th April and entries are now open. We currently have just over 35 racing over the different distances but we would love more. TQ have told us that it is filling up fast so make sure you don’t miss out. Go to our fb page and follow the links to enter, or go directly to the TQ site www.triathlonqld.com.au It would be great to see heaps of RTC members racing as we can. Home ground advantage for us so you even get a little sleep in as a reward. Even if you can’t race we would love to see you there cheering everyone one RTC ‘Loud and Proud’.

There has been some ongoing confusion regarding the car that is the random prize draw for the race. TQ have said to remind us that this car is for keeps. IE you don’t have to give it back. Good luck everyone.

KEEP THE DATE FREE JUNE 14
Saturday June 14 will be the 2014 Moreton Bay Grand Prix which RTC host. The racing will start at 12md and we encourage all RTC to race and also to get involved. Great prize money on offer so make sure you keep the date free. There is also a significant amount of money you can win in both distances as well as over the both events. You can now enter online. Go to the RTC fb page to enter.
Make sure you let your friends know so they can enter also. We would love to see as many RTC as possible having a race. A great opportunity to ‘play’ with your friends.

TWILIGHT SUNDAY
This Sunday arvo / evening is also the twilight 10km and ½ marathon. We have a number of members competing in this so good luck to all of those. For a number of people this is their first step towards their goal of the marathon at Gold Coast. Enjoy the challenge RTC.

UNIFORMS
You receive a club shirt free when you first join RTC so if you don’t have yours yet you also need to contact Gai so we can arrange for you to get one. It is up to you (the member) to contact Gai, not us to contact you. We are waiting to receive more small and large sizes so if you have talked to Gai and are waiting on those, hopefully they won’t take too long to come.

You also receive a swim cap when you join and after that you can purchase them. I know there are heaps of people waiting on those and we are still waiting for the next order to arrive sorry. Hopefully we will have them here very quickly so we can get you back into them. They look great especially when doing group open water swims.

COACHES MEETINGS
Ironman coaches – this meeting has been put back for now. Can you let me know what dates do and don’t suit you please.

If you have any thoughts, comments or feedback for the coaches please email them to me and we will bring them up at the meeting.

WEEKEND TRAINING RTC STYLE
Sat 5/6am – Long cycle coffee club
Sat 8am – Beginners session Suttons Beach (Try a Tri)
Sun 6am – Brick session Long course / 6.30am Short Course. For now this is at Suttons however it may be moved to a swim / run at Spot X if the weather requires it. Keep an eye on fb or email Saturday.
Sun 4pm – Easy trail run – Bullocky Rest

OTHER STUFF / UPCOMING EVENTS / SESSIONS
23/3 Melbourne IM / Brick session / Lakeside BUG / Twilight ½ marathon
29/3 Open Water Swim + run Spot X
30/3 Ironman 100km bike tt
6/4 Queensland Sprint Triathlon Championships
12/4 Pinnacles classic 18km / Open Water Swim + Run
13/4 Brick Session / Long course brick / Luke Harrop Tri / Cycle for Daniel Day Lakeside 6am – 6pm
4/5 Port Mac Ironman

Have a great week and weekend and good luck once again to everyone competing at Melbourne IM).

Mary Jackson
Director of Coaching RTC
coaching@redcliffetriclub.com or teamjko67@gmail.com Ph 0409 002 082

Weekly Update

I hope you have had a great week and this one ends with the annual Mooloolaba Triathlon.  We have over 40 people competing in different age groups and over 10 in teams so good luck to everyone.  More details later in the email.

Sunday saw the Kings of the Coast Swim in very trying conditions.  Great work to everyone who had a go.  They cancelled the junior 300m dash and the other swims were shortened due to the waves wreaking havoc with the buoys and them coming undone.  Still it was a great but tough swim.  Well done to everyone who had a go, whether you finished the full distance or not, you still had a go.  A special mention to Dan and Jacko who both won their age groups.  Great work guys.

MORETON BAY TRY –A-TRI

RTC is coaching a beginners triathlon course that goes for 5 weeks, every 9am at Suttons Beach.  This is put on by the Moreton Bay Regional Council as a way of getting people over the age of 18 active again and enjoying being outdoors.  This is also a great  opportunity for anyone who wants to have a go at a tri but has absolutely no or very little idea what they need to do, to learn.  The plan then is to race the beginners race at the Redcliffe Sprint event on the 6th April (not compulsory).  This only costs $20 for the 5 weeks and you enter online at the link below.  I did notice today that the link wouldn’t let you enter which they will fix,so if you or someone you know wants to come, just turn up and we can work out the money at a later date.   I would love to see some of your family members, friends and work colleagues there.  Huge thankyou to Olivia S who has been helping out as the assistant coach for the sessions.  Besides it keeps her injury free by keeping her away from fridges which she has a tendency to kick.

http://www.moretonbay.qld.gov.au/general.aspx?id=78523#combined

JUNIOR UPDATE FROM MARK/GAI

THURSDAY 13 MARCH – NO SESSIONS YOUTH CHAMPS – TWIN WATERS

FRIDAY 14 MARCH 5.30AM – SWIM SESSION – MURRUMBA DOWNS.YOUTH CHAMPS – TWIN
WATERS

SATURDAY 15 MARCH – NO JUNIOR SPECIFIC SESSION

SATURDAY 15 MARCH 6AM – COFFEE CLUB RIDE.  NOT SURE HOW MANY WILL BE THERE
AS MOOLOOLABA TRI IN ON SUNDAY

SUNDAY 16 MARCH – NO SESSIONS MOOLOOLABA TRI

MONDAY 17 MARCH 5.30AM – SWIM SESSION – MURRUMBA DOWNS

MONDAY 17 MARCH 4.30PM – RUN SESSION – MURRUMBA DOWNS

Any concerns regarding program, please contact Mark.

OTHER IRONMAN / LONG COURSE INFORMATION

There is a new shirt especially designed (thanks Mandi and Melita) for the supporters going to Port Mac in just under 60 sleeps time.  The look great t miss out.  You will need to order them and their will be kid sizes for the juniors.  Full details with order forms will be out shortly.

Ironman meeting.  This next meeting for athletes is to go over what you may need to know specific to the race, prep for the last few weeks, what happens on race week, race day, tips and tricks etc.  We are deferring the dates back a week or 2 from what we said last week.  We will let you know them asap so you can put them in your diary.

See the Riding email for details re a bus for Port Mac.  Let Jules know asap if you are interested.  Contact her at  julesdillon@bigpond.com

MOOLOOLABA TRIATHLON SUNDAY 16TH Mar

s on this Sunday.  Are you excited???  You should be.  Good luck to everyone who is racing in any of the events over the weekend.  We have competitors in the junior triathlon, Open Water Swim, 5km run Fri night and of course the big triathlon Sunday.  We have quite a few first timers so good t t.  A few tips for newbies:

t swing around overnight.  Make sure you let some air out of your tyres and also look and see when your bike is racked from where you run in from the swim, and where you go out onto the bike and come in from the bike.  On Sunday morning turn your bike around to be racked by the seat, put the pedals and gears into the correct position and pump up your tyres.  It is helpful to have a bright coloured towel or something that identifies your bike easily for you.

In the swim try and get into a pack or swim with a few others. Make them do all the sighting work so you can conserve energy. When you do have to look for the t lift your head very high, just get your eyes out of the water so your body position stays fairly even.   If you get hit or knocked t get annoyed by it as it will only  waste energy.  Just keep swimming, just keep swimming…

s tough for everyone.  Take on fluids and both electrolytes and water as it will get quite hot out there.  Just keep moving forward.  When you are feeling tired start saying hello to people and they will lift your spirits.  Smile and call out as you pass the tent.

When you turn to go down the finish chute, it is still a few hundred metres to run.  Enjoy this.  After you have finished come back to the tent to cheer on everyone else if you can.

15km cycle on part of the course on Saturday am.  Leaving first Avenue at 7am.  There is also a short open Water Swim meeting at the Loo With a View at 8.30am Saturday for those who want.  It is a good opportunity to practice getting out and in the waves.

The tent will be somewhere on the headland (probably near ? Brisbane Rd where the bike course turns off the main road right near the top of the hill. We are usually on the beach side with the other club tents.  Check on fb if you are not sure.  If you can help set it up Thurs  or Fri please check fb for details.

If you have any questions just ask when you are up there.  People can give you the answers you need, you just need to ask.  Enjoy.

YOUTH CHAMPS

Good luck to all the RTC juniors racing at the youth champs tomorrow and Friday.  There are 8 boys and 3 girls racing individuals and most of them are also doing teams on the Friday.  Keep an eye on fb for results.  Go RTC.

NEW WEBSITE

t checked out our new website then you need to do so.  There are links to training dates and information about all the training sessions etc.  If there is anything missing please just let us know and we can rectify that.  For all coaching matters please contact me at Coaching@redcliffetriclub.com

TQ RACE SUNDAY 6TH APRIL

The last race of the TQ state series is on Sunday 6th April and entries are now open.  We currently have just over 35 racing over the different distances but we would love more.  TQ have told us that it is t miss out.  Go to our fb page and follow the links to enter, or go directly to the TQ site www.triathlonqld.com.au It would be great to see heaps of RTC members racing as we can.  Home ground advantage for us t race we .

KEEP THE DATE FREE JUNE 14

Saturday June 14 will be the 2014 Moreton Bay Grand Prix which RTC host.  The racing will start at 12md and we encourage all RTC to race and also to get involved.  Great prize money on offer so make sure you keep the date free.  There is also a significant amount of money you can win in both distances as well as over the both events.  You can now enter online.  Go to the RTC fb page to enter.  Make sure you let your friends know so they can enter also.  We would love to see as many RTC as with your friends.

UNIFORM ORDER/ UNIFORMS

The next order will be placed in the next week  and it will be the last order for the summer season.  Did you know you can order many things?  Tri suits (different styles), tri tops, tri bottoms, togs, jerseys (sleeveless and normal), knicks, bib n brace, arm warmers, gloves,
socks.  Heaps of things.  If you want to know more info contact Gai G at treasurer@redcliffetriclub.com

OR AT

http://redcliffetriclub.com/uniforms/

You receive a club shirt free when you first join RTC so if you don’t have yours yet you also need to contact Gai so we can arrange for you to get one.  It is up to you (the member) to contact Gai, not us to contact you.  We are waiting to receive more small and large sizes so if you have
talked to Gai and are waiting on those, hopefully they won’t take too long to come.

You also receive a swim cap when you join and after that you can purchase them.  I know there are heaps of people waiting on those and we are still waiting for the next order to arrive sorry.  Hopefully we will have them here very quickly so we can get you back into them.  They look great especially when doing group open water swims.

COACHES MEETINGS

Ironman coaches – this meeting has been put back for now. Can you let me know what dates do and don’t suit you please.  If you have any thoughts, comments or feedback for the coaches please email them to me and we will bring them up at the meeting.

WEEKEND TRAINING RTC STYLE

Sat 5/6am – Long cycle

Sat 8am – Beginners session Suttons Beach (Try a Tri)

Sun 4pm – Easy trail run – Bullocky Rest

OTHER STUFF / UPCOMING EVENTS / SESSIONS

13-15 / 3 Youth Champs

16/3 Mooloolaba Triathlon

23/3 Melbourne IM / Brick session / Lakeside BUG / Twilight ½ marathon

26/3 Ironman Talk 1

29/3 Open Water Swim + run Spot X

30/3 Ironman 100km bike tt

4/4 Ironman Talk 2

6/4 Queensland Sprint Triathlon Championships

12/4 Pinnacles classic 18km / Open Water Swim + Run

13/4  Brick Session / Long course brick / Cycle for Daniel Day Lakeside 6am – 6pm

Have a great week and weekend and good luck once again to everyone competing at
Mooloolaba.

Mary Jackson

Director of Coaching RTC

coaching@redcliffetriclub.com  or teamjko67@gmail.com
Ph 0409 002 082