Category Archives: Long Course News

Going Looonnnggg . . . edition #2

Good morning everyone

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

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

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

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

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

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

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

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

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

0497 078543

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

Going Looonnnggg… edition #1

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

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

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

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

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

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

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

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

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

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

 

 

Have a great weekend everyone

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

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

 

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

 

Long Course News – edition # 1

Good afternoon everyone

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

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

Feedback

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

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

Info Session – 23rd July @ 7.15pm

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

UltraMan

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

Upcoming Events/Dates

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

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

Email List

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

Have a great weekend everyone

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

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

Simon Nendick 0466 619 824 siandlouinoz@gmail.com

Ironman season in review….from Jules

Good evening everyone

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

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

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

IM Social Evening

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

Feedback

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

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

70.3 Worlds

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

Have a great weekend everyone

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

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

 

Cairns Update / Post IM Blues?

Good morning everyone

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

PRE CAIRNS IM FUNCTION

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

POST IM BLUES

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

 

 

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

 

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

 

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

Jules Dillon – 0497 078543 julesdillon@bigpond.com

Mary Jackson 0409 002 082 coaching@redcliffetriclub.com

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

Dave Cawte 0420 363 660 davidcawte@bigpond.com

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

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

Next Stop . . . Cairns

Good evening

I hope all of our Port Mac athletes are recovering well . . . you’ve all earned a nice recovery, so please don’t rush back into. Your first run should only be this weekend – and if you don’t feel like you’re ready to run again yet, then don’t! If you aren’t sure what you should be doing post IM, please ask your coach or contact one of the IM coaching team. Congrats to those who’ve been brave enough (and received the “nod”) to go back again!

CAIRNS
Our next group to head off to their race is Cairns – I have Tony O’Neill noted as our only athlete competing in IM and Chris Hamilton, Lowana and Dave Cawte for the 70.3 . . . do we have anyone else? Please let me know so we can let everyone know, and so we can track you on race day and cheer you from afar

We will have a full race simulation brick session this Sunday 18th May @ 6.30am – it would be great to have a few of our Port Mac people come down to share your stories and support our Cairns athletes so feel free to join us

CAIRNS PRE IM FUNCTION
We will continue our Pre IM tradition . . . I think we can safely double this one up as a “welcome back” to the Port Mac team as well . . . so keep Sunday arvo, 1st June free . . .

PORT MAC WRAP UP
You’ve seen Mary’s report and all the times, along with some fantastic race reports. Please continue to share your race reports – it’s a great way to re-live your day without continuing to share with your family (in case they are sick of hearing about it!!)

Here’s a different spin and some further analysis . . . Congrats again to everyone and extra congrats to our top finishers – Dan and Benita in the swim, Nathan and Jo on the bike, Danny and Jane on the run, and Nathan and Jane for overall line honours. Well done to Jane, Tobi and Jo for “chicking” many of the guys on the run, and to Jane for 7th fastest RTC run overall! And top age group placing goes to Jane – 8th in her category! Chris Hooley was top for the guys, with 17th! It was great to see a tight battle amongst the leading guys and, similarly, the leading girls.

Whilst Dan, Nathan, Cheyne, Jason, Danny, Craig and Simon were swapping places for the top spots in the guys, we also had Benita, Jo, Jane and Tobi swapping places throughout the day and throughout the various legs in the girls. Dan lead the guys out of the water, and off the bike, before Nathan, Danny, Craig, Cheyne and Jason challenged him for RTC line honours. In the girls, Benita lead them out of the swim, but Tobi took over in the first lap of the bike leg to lead the girls into T2 – less than 10min separated Tobi, Jo and Jane as they started the run. And, with a difference of only 24min in their marathon splits, the girls stayed close all run, with Jane edging ahead in the last half.

In the family battles, Cheyne managed to hold off brother Jason by 6min, after they both took some “time out” in the penalty box – 1 at either end of the course! And Michael and Glenn Smith shared the finish shute . . . Michael must have crossed the start line just after Glenn as Michael won the Smith battle by 3sec. Of our 4 couples, Jo managed to claim top spot over Paul (by just 3min – neither knew they were in the finish shute together!), whilst the other hubbies took line honours over their partners (Carl and Fiona, Michael and Benita, Dave and Meryl)

It was awesome to see many friendships formed and others re-kindled during the Port Mac 2014 campaign . . . most of these friendships will remain forever, either through future Ironman races or just life in general. It is special to take the Ironman journey, and even more special to take it with friends. It has been awesome to be part of this journey with you all

Please don’t forget our Cairns troops . . . let’s ensure we get them to the finish line as well

THE 2015 JOURNEY
We will let you rest a little more first but will soon be kicking in our 2015 campaign – the IM coaching team will meet shortly to commence preparations to ensure we are bigger and better for the year ahead. So we would love to get feedback from all those involved in 2014 – what did we do well? what can we do more of? what can we do differently? Please email me at julesdillon@bigpond.com

Have a great rest of the week . . .

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

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

Iron News – Good Luck Port Mac team . . .

Good afternoon IM peeps!

How exciting for our Port Mac athletes, only 2 more sleeps! I know you’re all excited & ready to go…enjoy the buzz!

Mary will organise meeting point etc for tonight’s dinner (watch Facebook)…for the IM virgins, soak it all up! Here’s a couple of things the RTC IM coaches have arranged for you…

LIMITED EDITION RTC Port Mac Memorabilia

Those who were at our pre IM function last Sunday hopefully signed the RTC polo shirt – if you didn’t & you’re racing, please catch up with Jules on Saturday if you can. We have decided this will be given to the Port Mac athlete who finishes closest to a “random time” – this random time will be drawn after the gun fires on Sunday…just a bit of fun, good luck everyone

CLUB CHAMPIONSHIPS @ Port Mac

Ironman Australia has launched a new “Club Champs” running in conjunction with the event. With such a huge team of athletes, we are in Division 1, which is really exciting….only 8 clubs qualified for Division 1 and we are carrying the maroons as the only Qld club.

So how does the club champs work? Every age group earn points separately to the others – starting at 5000, working down based on finishing times…down to 100. Every competitor who finishes within these points will help us towards our overall tally. The club with the highest tally wins!

What could we win? It’s a fantastic prize, including a club training day with the other Crowie (Craig Alexander) & 5 free entries to next year’s Ironman Australia (30th anniversary)

Should we win (when we win!) the Club Champs, it will be presented on Monday night. So that we are prepared beforehand, our IM coaches have discussed this and we have come up with 3 options to decide who will go up onstage & represent us and be presented with the prize…so we need your voice & your vote…

1) the fastest Hawaii qualifier – if no qualifiers then the fastest male & female across the line

2) our veteran & RTC face of Ironman, Leon Colbert (Colby)

3) our club Vice President, Simon Nendick

Vote on Facebook or tonight at the dinner

Good luck team RTC….bring home the club champs!! We can beat PIS and TOSS (for those who haven’t been to Port Mac, ask someone who has & we can explain these terms to you!)

 

CAIRNS IM & 70.3

Only 5 weeks til your big race . . . which means you’re in the middle of your last big training block! We will have a long course brick (along with the short course brick) on Sunday 18th May at Suttons Beach – this will be full race simulation so bring along all of your race gear

 

Have a great rest of the week . . . train safe & stay upright . . . and I’ll see you all on Saturday and/or Sunday

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

Jules Dillon – 0497 078543 julesdillon@bigpond.com
Mary Jackson 0409 002 082 coaching@redcliffetriclub.com
Paul Skelton 0488 028 221 paul.skelton@bigpond.com
Dave Cawte 0420 363 660 davidcawte@bigpond.com
GB (Graham Bliss) 0437 818 949 teambliss@optusnet.com.au
Dan McTainsh 0403 483 807 daniel.mctainsh@yahoo.com

Iron News . . . ahhh the taper!!

Hi everyone

Most of you are now in your taper, if you aren’t, you are close . . . yay!!! Congratulations on all the training you’ve done, your rewards will be there for you on race day, based on your effort. Enjoy the extra time but spend it wisely – it’s not too late for stretching and core work to make a difference to your race day. Or spend some extra time with your partner and/or family.

Sunday 27th April – Port Mac pre IM function at 3pm at North Lakes Golf Club. We will have a similar format to last year, starting at 3pm so those who only want to stay for 2-3 hours and don’t want a meal, can head home early enough. Those who wish to stay for a meal are welcome to do so. This function is to wish our Port Mac IM all the best – everyone is welcome to come along, athletes, family, friends, other RTC athletes, family etc. Please RSVP to me via email (julesdillon@bigpond.com) or on fb (RTC Social Page). This has now built as a great tradition. We have a few special things lined up for you so don’t miss it!

3.8k Ocean Swim – wetsuit optional ocean swim at Noosa on Sat 26th April if anyone is interested, with first wave starting at 7am, entry is $55 (or $65 on the day). Note: wetsuit is optional but if you use your wetsuit, you aren’t eligible for prizes. The course is predominantly out & back, with a triangle at the turnaround.

IM Partners Info – this will be posted on the IM Partners fb page tonight or tomorrow. If your partner isn’t on this fb page, please email or call me & I can add them, or I can send a copy to them. There’s no top secret info in here, happy to share with everyone 🙂 We want to ensure everyone has the best day possible – not just you guys & gals!!

From Pete Jacobs – after joining us at our IM camp in January, I asked PJ for his tips for a great Ironman marathon, this was his reply to me just before IM Melbourne . . . “You have to stay relaxed. Be in the moment, which means disregarding the fact you rode 180km’s, and any km you’ve run. Relax and take each stride like it’s the first and best of your life. There are no reasons why it can’t be, you’ve done nothing prior, you are just in the moment! Let go of all tension relating to what you think you “should” feel like in an ironman, and just relax”

Have a great rest of the week . . . train safe & stay upright . . . and I’ll see you all on Saturday and/or Sunday

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

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

 

Iron News . . . ahhh the taper . . .

Hi everyone

Most of you are now in your taper, if you aren’t, you are close . . . yay!!! Congratulations on all the training you’ve done, your rewards will be there for you on race day, based on your effort. Enjoy the extra time but spend it wisely – it’s not too late for stretching and core work to make a difference to your race day. Or spend some extra time with your partner and/or family.

Sunday 27th April – Port Mac pre IM function at 3pm at North Lakes Golf Club. We will have a similar format to last year, starting at 3pm so those who only want to stay for 2-3 hours and don’t want a meal, can head home early enough. Those who wish to stay for a meal are welcome to do so. This function is to wish our Port Mac IM all the best – everyone is welcome to come along, athletes, family, friends, other RTC athletes, family etc. Please RSVP to me via email (julesdillon@bigpond.com) or on fb (RTC Social Page). This has now built as a great tradition. We have a few special things lined up for you so don’t miss it!

3.8k Ocean Swim – wetsuit optional ocean swim at Noosa on Sat 26th April if anyone is interested, with first wave starting at 7am, entry is $55 (or $65 on the day). Note: wetsuit is optional but if you use your wetsuit, you aren’t eligible for prizes. The course is predominantly out & back, with a triangle at the turnaround.

IM Partners Info – this will be posted on the IM Partners fb page tonight or tomorrow. If your partner isn’t on this fb page, please email or call me & I can add them, or I can send a copy to them. There’s no top secret info in here, happy to share with everyone 🙂 We want to ensure everyone has the best day possible – not just you guys & gals!!

From Pete Jacobs – after joining us at our IM camp in January, I asked PJ for his tips for a great Ironman marathon, this was his reply to me just before IM Melbourne . . . “You have to stay relaxed. Be in the moment, which means disregarding the fact you rode 180km’s, and any km you’ve run. Relax and take each stride like it’s the first and best of your life. There are no reasons why it can’t be, you’ve done nothing prior, you are just in the moment! Let go of all tension relating to what you think you “should” feel like in an ironman, and just relax”

Have a great rest of the week . . . train safe & stay upright . . . and I’ll see you all on Saturday and/or Sunday

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

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

 

Iron News – 4 weeks to go . . . from Jules

Hey everyone

Not long to go now Port Mac team, 4 weeks! I know many of you are excited, some are nervous, most are tired, some are recovering from injury / colds . . . hang in there, I promise it will be worth it on 4th May when you run / walk down that finish shute!!

For our Cairns team, you are approx halfway through your program, keep putting in the base work, it is critical that you build a strong foundation for the weeks ahead

Our Melbourne team had a mixed day – congrats to Daz, Jules, Carl & Fiona on all completing the race in PB times. Such a shame for Judy, after putting in all the hard work to get to the start line – we know you will be back Judy, and give it 100% again next time!

Upcoming Events:

  • Sunday 13th April – Brick session at Suttons Beach, starting at 6am (please be there & ready to start at 6am). All coaches are programming their athletes to do a swim / bike / run at the same time – distances may very but this will be run by us as a “race similation” so we encourage everyone to come along. Bring everything you will use/need on race day . . . everything! We also encourage your partners/ families to come down to Suttons mid morning and then hang out with you/us when you’re finished
  • Wednesday 16th April – IM Information session, 7.15pm at (venue to be advised). This session will be very comprehensive with everything you will want to know to ensure your final 2 1/2 weeks’ prep is as perfect as possible. We think we’ve thought of everything, from what to expect & what to do during taper, what to pack, what to consider when travelling to Port, what to do when you get to Port (before the race, that is!!), how to prepare yourself for the excitement / nerves, and what to do afterwards . . . but please bring your questions along and we’ll answer them as well!!
  • Sunday 27th April – Port Mac pre IM function at 3pm at North Lakes Golf Club. We will have a similar format to last year, starting at 3pm so those who only want to stay for 2-3 hours and don’t want a meal, can head home early enough. Those who wish to stay for a meal are welcome to do so. This function is to wish our Port Mac IM all the best – everyone is welcome to come along, athletes, family, friends, other RTC athletes, family etc. Please RSVP to me via email (julesdillon@bigpond.com) or on fb when I post on Social Page. This has now built as a great tradition
  • 3.8k Ocean Swim – there is a wetsuit optional ocean swim at Noosa on Sat 26th April if anyone is interested, with first wave starting at 7am, entry is $55 (or $65 on the day). Note: wetsuit is optional but if you use your wetsuit, you aren’t eligible for prizes. The course is predominantly out & back, with a triangle at the turnaround

Interesting Trivia – some stats they shared with us at IM Melbourne:

  • the average IM athlete hits the “snooze” button 18 times per week . . . is this you? I think I probably averaged about 5 times per week – mostly as I deliberately set the alarm 10min early so I could feel like a “stole” an extra 10min sleep!! Ahh the mind games we play . . .
  • in the 180k ride in IM, your legs will complete approx 29,700 revolutions
  • 52000 litres of water were consumed
  • 10700 litres of Gatorade were consumed
  • 9200 endura gels were consumed (oops, sorry, I threw 2 out, so only 9198 consumed!)
  • 30 litres of sunscreen were used (and it wasn’t even that sunny!)

Seriously, who sat down & worked all that out??? (no, it wasn’t me!!)

Have a great rest of the week . . . train safe & stay upright  🙂

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