Weekly Update 8th October

HI all,
October already. How did that happen?? This year is flying by and the triathlon season is about to go crazy. Just a reminder in case you wanted to know:
4 sleeps till the TQ Olympic Distance Race (4 if you are racing draft legal)
11 sleeps till Gatorade 1 and Port Mac 70.3
18 sleeps till Bribie 1
25 sleeps till Noosa
32 sleeps till the All Schools Race at Kawana
And that just takes us up to early November.

BRICK and OPEN WATER SWIM
Well done to everyone who came and participated in the brick session on Sunday.  The weather is certainly getting warmer with many ditching their wetsuits after a few minutes of swimming due to the heat.  Again on Monday we had 40ish who came to do some open water swimming in sensational weather.  We split up into ability based groups and the feedback from everyone was excellent.  Jacko noticed that he has to start swimming a bit more as the young ones were beating him out of the water (we need you there Dan H). It was great to see quite a few new faces and a few new juniors braved their first session in the open water and had a great time. We will do them more often over the summer and we already have plans afoot to change it up.  Thanks to Beth who was ski safety for us, and to Michael R and Gai G who swam safety in the water with everyone.  One thing we notice with these sessions is the support given from one athlete to another, no matter the age gap, with many helping the nervous ones to gain confidence in the open water.  In triathlon, a number of adults are not necessarily confident swimming in the open water but it’s an important part of triathlon so it’s good to learn skills both how to swim and how to relax in the water.  Check below for some nice feedback from a member from a different tri-club and thanks to the RTC member who was involved.

Hi Brett,
I was out with my girlfriend this morning at Suttons Beach. I just would like to say thank you for allowing us to use the swim course that you had set out. It was Ingrid’s second open water swim, so she was quite unsure about it all. It was very beneficial for her to swim with others around her. She did have a little panic out in the water and a member of your squad stopped to see if everything was ok ,she also offered some advice to her to overcome her anxiety.  So I would just like to thank you and your squad for being very welcoming.

After today I was very impressed with how organised your training sessions are. I am very interested in joining your club. I am with another club at present, but would love to come out and do some brick sessions, runs and some rides with you guys.
Thanks again
Kathy Howson

The last of the pre Noosa bricks is on Sunday 19th October for your last chance to try out different sections of the course. F troop will be heading up on Sat 11th October if that suits you better. More details next week.

JUNIOR RACING SATURDAY
This Saturday is a Junior draft legal event over Sunday’s triathlon course, to give juniors a race in this format ready for the season.  We have a few racing so good luck to you all, and if RTC members aren’t busy, I’m sure the juniors would love to hear our support over the course.

MORETON BAY TRIATHLON THIS SUNDAY
The next race in the State Series is this Sunday and it looks like we will have just over 40 RTC members racing / participating in at least one of the distances on offer.  Early online registration has closed but you can still enter online until Wednesday midnight (space permitted).   TQ is also still looking for volunteers to help out at the race so contact TQ if you can help, and points for helping out also goes to the club.  To register online go to the triathlon qld home page and follow the links.  Looking forward to seeing everyone race on our home turf.

NORTH LAKES POOL OPEN DAY

It’s this Saturday and they would love to see you there.  Attached is the flyer for the pool open day with the info you may like.  We are still looking for RTC members to come and be a presence and talk to the community and tell them all about triathlon.  Currently we are holding a windtrainer session (in conjunction with Avanti Plus), and a swim run session also for people to try out.  And for you to get a bit of extra training in.  If you are thinking of buying a new bike anytime soon, Avantiplus North Brisbane are looking for two RTC members to hang out at their tent during the morning and in return they will give you an extra special deal on your new bike. Contact Jerrod if this interests you at jerroddsmith@gmail.com

BEGINNERS COURSE LEADING INTO BRIBIE 1
The beginners course is almost half way through but it’s not too late to join in some sessions. The next brick session for you is this Saturday afternoon at 2.30pm at North Lakes Pool.

Bring your togs, bike and running shoes (and anything else you think you may need. For this beginners course you don’t have to be a RTC or TQ member. When you contact us we will give you a code to register with TA and that will give you insurance coverage just for the 7 weeks. Come and tri it out and bring your friends along also.

For further details on this session usually you would contact Dave directly on 0420 363 6600420 363 660 or on email davidc@kingswoodcabinets.com.au   Dave will be back from his holiday in Bali so will be back in control of this session.

GOOD LUCK MELBOURNE MARATHON
2 of our marathon mums are heading down to Melbourne this week to run another marathon.  Enjoy the run Sandie and Lisa and make sure you make time to do a spot of shopping while you are there.  Or should I say enjoy the shopping and make sure you do a spot of running???

CONGRATULATIONS
Well done also to Denise who had her race report for Sunshine Coast 70.3 published on the Iron Chicks website.  To read this see below. 

Congratulations also to super speed Rob C for winning the King of the Mountain jersey at Robbie McEwens Granfondo on Sunday.  Great work Rob. 

ADULT TRAINING FOR THE WEEK

DAY AM PM
WEDNESDAY
8/10
5.30-7AM
SWIM  North Lakes Pool
6PM
RUN SPEED SESSION
Cnr Dohles Rocks Rd and Russell St Kallangur/Murrumba Downs
THURSDAY
9/10
 5.15am – 6.40am
**Easy Cycle (M & M ride). Leaving Red Dog Kallangur at 5.15am.  35km
4.30-6PM
RIDE / RUN
Nundah Criterium Track, Hedley Ave, Nundah
5.30pm – 6.50pm
Swim North Lakes Pool
FRIDAY
10/10
 5.30-7AM
SWIM
North Lakes Pool
SATURDAY
11/10
6AM
**Meet 5.45am ready to leave at 6am.  Routes/ Distances as per weekly update
Coffee Club North Lakes

North Lakes Pool Open Day

2.30pm Beginner Session
North Lakes Pool
SUNDAY
12/10
MORETON BAY TRIATHLON **4PM TRAIL RUN
Bullocky Rest
MONDAY
13/10
5.30-7AM
SWIM
North Lakes Pool
5 – 6.00PM
RUN
John Oxley Reserve, Murrumba Downs
TUESDAY
14/10
 **5am – 6am
Run speed session Bullocky Rest.
5.30pm – 6.50pm
Swim North Lakes Pool

All sessions cost $4 and payable to coach at the session.  Except for those marked ** as they are free.  Pool entry $5.20
Any questions about these sessions contact GB at coaching@redcliffetriclub.com

JUNIOR TRAINING FOR THIS WEEK

DAY AM PM
TUESDAY
7/10
REST DAY
WEDNESDAY
8/10
5.30-7AM
SWIM
North Lakes Pool
4.30- 5.30PM
RUN
Lakeside Drive, Northlakes
(meet in carpark opposite Boarwalk)
THURSDAY
9/10
4.30-6PM
RIDE / RUN
Nundah Criterium Track, Hedley Ave, Nundah
FRIDAY
10/10
4.30-6PM
SWIM / RUN
North Lakes Pool
SATURDAY
11/10
6AM-8.30AM
RIDE 1 – 12years plus ride – 45km
RIDE 2 – 60+km with adults
Coffee Club North Lakes
For those racing on Sunday, you are welcome to join either ride and be picked up half way for a shorter ride.
SUNDAY
12/10
MORETON BAY TRIATHLON If you are not racing, please do a long run from home – around 40 minutes – 1hr OR
4PM TRAIL RUN
Bullocky Rest (not a coached run – parents to attend and run/ mountain bike with younger juniors)
MONDAY
13/10
5.30-7AM
SWIM
North Lakes Pool
4.45 – 6.00PM
CORE/ RUN
John Oxley Reserve, Murrumba Downs
TUESDAY
14/10
REST DAY

 

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

All Session Costs are $4 (payable to coach) / 10 session cards also available for $40
Pool Entry at North Lakes Pool is $5.20 or multi-session cards are available which reduces entry to around $4.20 per visit.

Any questions about junior training, please message Gai via email gaigrieve@bigpond.com or test 0434563920

PRE SWIMMING CORE HAS RECOMMENCED WED & FRI AM
Back by popular demand there will be a 15min core session prior to swimming Wed and Friday mornings at the park opposite North Lakes Pool. Kirstin will take this session and it will be free. A great opportunity to do that extra bit of core work to get stronger. You will need a towel and mosquito spray. Starts just after 5am.

CRITERIUM TRACK HAS STARTED AGAIN
The Thurs arvo crit track sessions have started again at 4.30pm at the Nundah Crit Track – Hedley Avenue, Nundah. This session is suitable for juniors and adults and all are welcome.

WEEKEND TRAINING RTC STYLE
Saturday 11th Oct – 6am Long cycle – Leave the carpark opposite the Coffee Club at North Lakes at 6am. Be there at 5.45am to be organised. Routes later in the email.
Sunday 12th Oct – NO TRAINING SESSION PLANNED due to the State Race.  If you aren’t training we would love to see you there at the tent being involved in the cheersquad.  Tutu’s always welcome
Sunday 12th Oct 4pm Trail Run Bullocky Rest. Meet at the top carpark ready to leave at 4pm. Out and back course which suits all abilities.

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

OTHER UPCOMING EVENTS
8th Oct RTC Committee meeting
11th Oct – Hawaii IM / F Troop Noosa Brick
12th Oct – TQ OD Race Redcliffe / Toowoomba Marathon / Colour Run
15th Oct – Long course info night – John Oxley Reserve (to be confirmed)
19th Oct – Port Mac 70.3 / Bris – Gold Coast Cycle / Gatorade 1 / Noosa Brick + Beg brick
25 – 26th Oct – Bribie 1 / Bloody Long Walk
2nd Nov – Noosa Tri
8th Nov – Open Water Swim + Run Spot X (Petrie Paper Mill)
9th Nov – All Schools Triathlon Kawana (States qualifier for Juniors)
16th Nov – Brick Session / Gatorade 2
23rd Nov – Hervey Bay 100 / Kingscliffe Triathlon
29th Nov – Open Water Swim + Run Spot X
30th Nov – Tri Pink Sun Coast
6-7 Dec – Bribie 2
7th Dec – Busso IM, Gatorade Raby Bay

SATURDAY RIDES ( mostly flats this week due to the Moreton Bay Tri)
Ride A: Out Eatons Crossing Rd till Samford Rd, turn right and head out to Dayboro.  One lap of Mt Mee and return back to Eatons Crossing Rd back to Old Northern Road.  Those that need more km’s then continue right till Hamilton Rd.  Take Hamilton Road to Sandgate Road and continue on the normal loop via Shorncliffe and home via the waterfront.
Group B: Out and back.  Normal loop in reverse doing a loop of Shorncliffe and back via the waterfront at Redcliffe.
Ride C : 56km. Normal loop the normal way.
Ride D: 50 km Normal Loop the normal way. Return home via Elizabeth Ave.
Ride E:  40km Suttons Beach and back.
F Troop Ride: 40km + park run North Lakes. There is a small group leaving at 5.30am to get some km’s up before return to the Coffee Club ready to pick up the other riders at 6am. Short ride finishing at the Park Run at 6.50 ready for a 7am start. After run breakky at the Coffee Club.
Don’t forget you must be a financial member of Triathlon Australia (TQ), or be a member of Cycling Qld , Cycling Australia or in our beginner program to come riding on a Saturday morning with us. Any calls phone 0409002082 or email James president@redcliffetriclub.com

From online running magazine ‘I-Run’
In the first of our series on the 10 favourite training sessions used by our Australian distance running greats, Robert de Castella talks about his Thursday night track session that he feels made a world of difference.
Robert de Castella

The Session: 8x400m with 200m float.
Time Deek took: 400m reps in 62-64sec and 200m floats in 40sec – around 14min-14.30 in total.

History
Deek began doing what became his stock-standard Thursday night session at Olympic Park when he left school at Xavier College in 1975.

His coach Pat Clohessy would be on hand to time the group that included Chris Wardlaw, Max Little, Len Johnson, John “Axe” Axsentieff and on occasions Tim O’Shaughnnesy and Dave Chettle among others. Wardlaw had devised the session with former national cross country champion Bruce Jones after reading that US distance great Frank Shorter did 15x400m with 100m jog. Wardlaw felt Shorter’s session was too hard and lost the intensity and modified it back to 8x400m with 200m floats.
While Deek has since moved to Canberra, Wardlaw would continue on the 8x400m tradition with his own training group for the next three decades.

Deek says
“There’s a lot of benefit in doing the same session weekly rather than changing because it becomes a benchmark for you to use to see how you are going.
It was 12 laps in total, but it wasn’t like a 5km time trial. When you run the 400m reps, you have to surge and get up on your toes so that you get closer to your anaerobic threshold.

Always we’d finish our 400ms puffing (62 to 64secs) and have lactic buildup, but then you couldn’t slacken off because the float (about 40 sec)was definitely not a jog. The float was all about teaching your body to quickly get rid of the lactic that you metabolise. The last 400m was flat out, giving anything you had left, often running in 60sec or faster.

We’d do a 5-7km warm-up (usually around the Tan), then two laps of strides on the track to loosen up.  We’d do the session in spikes, which links in with the barefoot running movement at the moment because spikes have very little support and you run more freely.

On paper it may not seem that hard a session and I’ve heard some marathoners telling me that they do 20x400m, but I think that’s way too much.

For me, the session was more about the cumulative effect. It came after two really solid days of training. On Tuesday we did hills, on Wednesday we’d run 30km.
And we’d do it 52 weeks of the year, with the exception being the Thursday before a race, when I’d do a lighter sharper session, often just 6 to 8 x 200m, with a 200m jog.

Tip for other distance runners
For many runners, the session will be too demanding to jump into.
Deek recommends starting out doing just 4x400m with a 200m float and then as you get fitter, building up to 6x400m before taking on the full version. The key is to remember recovery 200m runs are a float, not a jog.

Ride Etiquette:
Thanks to everyone who has been following group riding etiquette on the long rides.  We are however still getting a little bit of feedback that there are a few riding on their aero / tt bars in the middle of the group rides.  Just remember no TT bars when in the pack. You are able to use your TT bars / aero bars if you are on the front of the group or riding solo behind the back, but when you are riding in the group you need to be on your handle bars so you can reach your brakes quickly should you need to.

Endura orders
Don’t forget if you want any Endura orders you need to place your order on the club website at http://redcliffetriclub.com/members-shop/endura-orders/  There is some stock available to buy so if you are after something in particular talk to Radish.  He will have the current orders available at the RTC tent on Sunday.

Race Report Denise Mooloolaba 70.3
What a great day!!!

I woke before the alarm, ready to get this show on the road.  It was dark when I entered transition and set up all my gear.  I went back to the apartment for a quick nervous pee, dropped gear bag off, then off to the beach to check what the sea was like.
People were everywhere, race waves were starting already and the Pros’ were in doing their thing.  I was trying to work out the buoys with the help of my head support crew (Steve) while I popped the wetsuit on, nerves were ok.  I bumped into a friend, Amy and we decided to visit the sea before our wave, it was nice temp.  The swell was a bit choppier than l would’ve liked but all was good.
Another nervous pee (oops), tried a little body surfing (ha), and l was ready to rumble.

Amy and I walked up to wave start and we were off.
Entering the water the waves were crashing.  I was quite proud of myself for a beautiful (yes l say beautiful, it really was) duck dive (I hoped that Steve was watching but found out later he didn’t see it ☹).   The swim started well, until l realized the buoy l thought was the turnaround wasn’t, I was only a quarter of the way.  Turnaround was way ahead, poop, but l pushed on.
Seeing one of the girls from the WGTC, Jules, at the turn around made me relax a bit. A quick hi to her then I was on the last straight home.  My wetsuit was annoying me around the neck and I was breathing every 2 strokes as 3 strokes made me too tired.  Heading back into the beach l could see those blue flags, I was going to do it, WOOHOO!!!

Passing a few groups on the way made me feel good (at least l was going to make the cut off by passing them).  I was going to do it YEEHA!!!  I tried my new skill of body surfing to get in to shore quicker, then l saw the bottom of the sea and started running.
Wetsuit being unzipped, looking everywhere for my fans (ha), I got to the stairs and heard ‘GO DEE DEE’, and there they were.  On the way to transition l also heard ‘GO DENISE’ from RTC (Redcliffe Tri Club) members, and just before entering transition l saw my mum and my little Sam.  I just had to stop for a fist pump and a kiss.

Reaching transition l went through my plan.
Garmin on, wetsuit off, suntan cream on (not that this was much help as l found out after the race), dried feet, socks, shoes, food, helmet on bla bla bla.
Then l was off on the bike, this was getting exciting!

I really enjoyed the bike course, passing more fans along the way.  ‘GO DENISE’ it was great to see so much support.
Up Buderim Ave and onto the highway l peddled. Nutrition went well, eating every half an hour and drinking constantly.  12 metre rule, ha what a joke.  Groups of 10+ guys passing me, no 12 metre rule there.  My friend Amy passed me, l passed her, and this happened a few times till l pushed and sped ahead.   Seeing other rtc members on the course was great, Simon yelling ‘Go Dee’ as he passed.  Looking for my mate Sandy then in a flash she passes me on the other side.  Then coming up behind another rtc female not knowing whom it was to find out it was Mary, we both gave a loud WEEHEE. I didn’t find the hill on Buderim Ave as bad as l thought.

LOVED THE RIDE COURSE!!!
I was feeling really good coming in on the second lap of the bike and seeing my mate/training buddy Phila loudly cheering me on(l forgot she was coming up so this was a lovely surprise).
Into transition racking my bike, sun cream on again, runners on, hat on, gels.
Off l went to complete the 21.1km run after my 90km on the bike.

My legs were not as dead as l thought they would have been.  As Radish runs up behind me cheering me on all l could say was ‘l have to pee’.  Up over the hill to find a port-a-loo calling me, thank goodness.
Then l realised l had forgotten my racebelt ☹.

I was so worried l would be disqualified and all this work would be for nothing.  Chris passed me and said ‘don’t worry just keep going’, but l was so worried.  Finally l flagged an official and asked what to do.  He informed me it would be ok, thank goodness.  I started running with Geoff but realized l couldn’t keep his pace so pulled back.  Steve was surprising me, popping up at different spots on the run course.  This really helped seeing him, pushing me along.  Coming into complete my first lap l got a bit teary knowing l was going to complete this goal l had been training for (cheers Jules for the coaching).

Out l went to complete my last lap with my ironman 70.3 last lap band.  Hitting the hills again going past the crowd, l was going to do it.
Running all the way, except the aid stations, my dream was going to come true.  The shotz hydrolyte tasting like medicine but l still threw some down (maybe a fuel belt would of come in handy).  Amy was catching up to me, then passing me, she was still in sight but my legs had nothing to give to catch her.  Steve was still at different spot on the course, this made me keep going (tears).

Just before the Alexandra surf club one of the girls from WGTC, Ila, passed me.  I was blown away with where she had come from, but once again l had nothing in my legs to chase her.  Up the hill l went passing Team Gemm going out for their last lap and tears welled up again for l would have loved to complete a tri with Max, pushing my sweet boy with the wind on his face.
Homewood bound here l come. Passing some people in the crowd who l didn’t even know cheering me on.

Past the RTC tent, fans were going crazy (ha), this was amazing.  The finish line was in sight, this shit was really going to happen.  Seeing the finish line, and yep the tears came again.  Seeing my family on the side cheering me on was the best.  I got over the line hearing my name being said and shaking the announcers hand.
I had done it!

Wow all the training had paid off.  As l walked, sorry hobbled, to the drink and food stands my family were there on the side.  One big smooch to Steve, high five to Sam, and a cuddle for my mum.
First 70.3

She was crying, l was crying, then my sister was crying, so there was cuddle for her too.  Tears all round.  Finally made it to recovery and saw the WGTC team.  All of them had done an awesome job, thanks for cheering me on my way.

A week has nearly passed since completing my 70.3 Ironman race.  I am feeling good, a lot better then l thought l would.  I have already entered my next race, another long course, Hell of the West at Goondiwindi but first Noosa awaits.
Congratulations Denise
I hope u enjoyed it. Cheers
Denise

Okay I think that is all. As always if you have any questions about up coming events or training please don’t hesitate to contact us and we can help you out. Either contact GB (director of coaching) at coaching@redcliffetriclub.com or myself as per details below.

RTC Weekly update

HI all,

October already. How did that happen?? This year is flying by and the triathlon season is about to go crazy. Just a reminder in case you wanted to know:

10 sleeps till the TQ Olympic Distance Race

17 sleeps till Gatorade 1 and Port Mac 70.3

24 sleeps till Bribie 1

31 sleeps till Noosa

38 sleeps till the All Schools Race at Kawana

And the list goes on….

NOOSA BRICK

Well done to the 35ish who came up to Noosa for the second of the Noosa Brick sessions last Sunday. It was awesome to swim / bike and run the course with such a keen group of athletes and see them work through their fears about different parts of the course. Thanks to the coaches for giving up their time and helping out and thanks to the 3 water safety we had who paddled alongside in the river. Great morning followed by an awesome breakfast and then home for a nap. Life doesn’t get much better than that.

The last of the pre Noosa bricks is on Sunday 19th October for your last chance to try out different sections of the course. F troop will be heading up on Sat 11th October if that suits you better. More details next week.

CONGRATULATIONS JUNIORS

Well done the RTC juniors who attended the jnr development camp at Runaway Bay on Thurs through to Saturday. It was a busy but very informative few days and I had the privilege of spending time not only with RTC athletes, but with 96 athletes and 25 coaches from squads all over queensland. The behaviour and manners from the RTC athletes was exceptional and they were a credit to their families and to the club. Well done juniors and well done to TQ for putting on such an initiative.

MORETON BAY TRIATHLON CLOSING SOON

The next race in the State Series is Sunday week but online registrations close at 11:59PM on Sunday the 5th of October 2014.To register online go to the triathlon qld home page and follow the links.

Late entries will be available online from Monday 6th October to Midday Wednesday 8th October or until all allocations exhausted, however late fees will apply. It will be great to see heaps of RTC athletes competing over the weekend. The Junior Draft Legal races are on Saturday afternoon and the beginner / short and OD races on Sunday.

PRESIDENTS EMAIL UPDATE

Don’t forget to read the email update you received from el presidente on Tuesday morning as it contains important information about the upcoming OD race, and an upcoming Open Day at NL Pool amongst other things.

Breaking news concerning the pool open day on Saturday 11th Oct. If you are thinking of buying a new bike anytime soon, Avantiplus North Brisbane are looking for two RTC members to hang out at their tent during the morning and in return they will give you an extra special deal on your new bike. Contact Jerrod if this interests you at jerroddsmith@gmail.com.

BEGINNERS COURSE LEADING INTO BRIBIE 1

The beginners course is almost half way through but it’s not too late to join in some sessions. The next brick session for you is this Sunday morning 6.30am at Suttons Beach alongside the Short and Long course athletes. All are welcome to join in. We will look at Open Water Swim skills, transition skills and practice a few small tri’s.

Bring your togs, bike and running shoes (and anything else you think you may need. For this beginners course you don’t have to be a RTC or TQ member. When you contact us we will give you a code to register with TA and that will give you insurance coverage just for the 7 weeks. Come and tri it out and bring your friends along also.

For further details on this session usually you would contact Dave directly on 0420 363 660 or on email davidc@kingswoodcabinets.com.au however he is away in Bali for a week so contact Mary on 0409 002 082 or teamjko67@gmail.com

JUNIOR TRAINING FOR THIS WEEK-

Gai is away enjoying some rest and recovery with the family so juniors are welcome to join in with any adult session for this week. Check your weekly update for details of all of your sessions.

PRE SWIMMING CORE HAS RECOMMENCED WED & FRI AM

Back by popular demand there will be a 15min core session prior to swimming Wed and Friday mornings at the park opposite North Lakes Pool. Kirstin will take this session and it will be free. A great opportunity to do that extra bit of core work to get stronger. You will need a towel and mosquito spray. Starts just after 5am.

CRITERIUM TRACK HAS STARTED AGAIN

The Thurs arvo crit track sessions have started again at 4.30pm at the Nundah Crit Track – Hedley Avenue, Nundah. This session is suitable for juniors and adults and all are welcome.

WEEKEND TRAINING RTC STYLE

Saturday 4th Oct – 6am Long cycle – Leave the carpark opposite the Coffee Club at North Lakes at 6am. Be there at 5.45am to be organised. Routes later in the email.

Sunday 5th Oct – Brick sessions at Suttons Beach at 6.30am. All welcome – juniors / adults / beginners / experienced / short course and long course. There is something for everyone.

Sunday 5th Oct 4pm Trail Run Bullocky Rest. Meet at the top carpark ready to leave at 4pm. Out and back course which suits all abilities.

Monday 6th Oct – Pool Swim North Lakes Pool 5.30am.

Monday 6th Oct – Both juniors and adults are doing an Open Water Swim at Suttons Beach starting at 7am (not 6.30am as written in the jnr update). Everyone is welcome and we will go over open water skills including sighting, group swimming, drafting, swimming around buoys etc. There will still be a pool session at 5.30am focussing on Stroke Correction.  You are most welcome to bring your shoes and do a run after the swim.

BRIBIE SERIES OPENED

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

OTHER UPCOMING EVENTS

5th Oct – Brick Suttons Beach 6.30am

8th Oct RTC Committee meeting

11th Oct – Hawaii IM / F Troop Noosa Brick

12th Oct – TQ OD Race Redcliffe / Toowoomba Marathon / Colour Run

19th Oct – Port Mac 70.3 / Bris – Gold Coast Cycle / Gatorade 1 / Noosa Brick + Beg brick

25 – 26th Oct – Bribie 1 / Bloody Long Walk

2nd Nov – Noosa Tri

8th Nov – Open Water Swim + Run Spot X (Petrie Paper Mill)

9th Nov – All Schools Triathlon Kawana (States qualifier for Juniors)

16th Nov – Brick Session / Gatorade 2

23rd Nov – Hervey Bay 100 / Kingscliffe Triathlon

29th Nov – Open Water Swim + Run Spot X

30th Nov – Tri Pink Sun Coast

6-7 Dec – Bribie 2

7th Dec – Busso IM, Gatorade Raby Bay

SATURDAY RIDES ( time to get back into the hills)

Ride A: 100 / 80km Toorbul. Head out to Toorbul via Morayfield / Caboolture. Do some TT efforts (depending on your program) and return the way you came.

Group B: Same as group A but at a slower pace and will miss the TT.

Ride C : 60km. Winn Rd and back. Gentle rolling hills is a great way to get into some hill riding.

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

F Troop Ride: 40km + park run North Lakes. There is a small group leaving at 5.30am to get some km’s up before return to the Coffee Club ready to pick up the other riders at 6am. Short ride finishing at the Park Run at 6.50 ready for a 7am start. After run breakky at the Coffee Club.

 

Don’t forget you must be a financial member of Triathlon Australia (TQ), or be a member of Cycling Qld , Cycling Australia or in our beginner program to come riding on a Saturday morning with us. Any calls phone 0409002082 or email James president@redcliffetriclub.com

Ride Etiquette: A REMINDER FOR ALL RIDERS OF SOME OF THE FINER POINTS OF GROUP RIDING (in case you missed it last week)

Just a reminder that if you are riding in the group you must never be more than 2 abreast at any stage. And by 2 abreast we mean that you should be able to touch the person beside you with your arm outstretched, not just wave at them. This takes practice but is really important in a group setting. This is especially noticeable when you stop at lights and everyone pulls up beside each other causing the group to sometimes be 4-5 wide until the light turns green. Limit it to 2 wide.

When riding 2 abreast do not overlap / underlap wheels. Ride directly behind the person in front and trust them to call what is happening. You don’t have to be right up on their wheel if you don’t feel comfortable there, but don’t sit out to the side of them as it makes for a messy group which becomes a danger especially with cars.

No TT bars when in the pack. You are able to use your TT bars / aero bars if you are on the front of the group or riding solo behind the back, but when you are riding in the group you need to be on your handle bars so you can reach your brakes quickly should you need to.

The front of the group will call out obstacles eg glass, rubbish, parked cars etc and it is the responsibility of all the riders behind them to make sure the message gets all the way to the back of the group. The middle part are the important messengers to keep everyone at the back safe. The back of the group call out what is coming from behind eg car / bus and again the middle of the group need to pass that message up the group to the front.

Mobile phones are not to be used while riding. Not only is this rude and dangerous, it is also against the law. Stop to answer your phone but if you are going to do that, don’t make the rest of the group wait while you chat. Obviously urgent calls are the exception.

No ear phones, ipods or other devices in your ears (hearing aids and earrings excepted). This is a Safety issue and then you also can’t hear me sing to you.

If you intend to turn around early make sure the group leader knows beforehand so they aren’t waiting and waiting for you to arrive only to learn that you have gone.

When taking your turn at the front of the group, don’t speed up. Keep the same consistant pace. Don’t ride off the front of the group (this is also poor group etiquette) and check occasionally to see you haven’t dropped the group. Try and spread out taking turns at the front amongst the whole group so everyone learns what to do. Put the newer / less experienced riders next to someone who is experienced and teach them what to do. Experienced riders don’t be afraid to talk to the newer riders in the group, especially if you see them doing something wrong. It is not just up to the coaches to comment but if you see something on the ride you are on, then deal with it nicely and straight away. We all need constructive comments at times.

Endura orders

Radish is placing the next order this week to be available by the Moreton Bay Tri. Orders need to be placed on the club website by Tuesday please at http://redcliffetriclub.com/members-shop/endura-orders/

Okay I think that is all. As always if you have any questions about up coming events or training please don’t hesitate to contact us and we can help you out. Either contact GB (director of coaching) at coaching@redcliffetriclub.com or myself as per details below.

Have a great night and a great long weekend everyone. We have quite a few camping so enjoy your rest and relaxation.

Mary Jackson           teamjko67@gmail.com

0409 002 082

RTC club update

Hi all,

 

It’s just two weeks till the second race of the TQ Club Championships and one of our home races, the Moreton Bay Tri. This is a really good, fast and flat race held at Clontarf on Oct 12 and it would be awesome to see lots of RTC people racing and supporting. TQ are also asking for people to help out on the day and this year all volunteers earn one point towards the TQ Club championships. If you are not racing and wish to help out, please email Tony at TQ. Plus, all the TQ Club Championships races and our own Moreton Bay Grand Prix go towards the RTC Club Championships awards, so go on and enter.

 

On the same weekend on Saturday morning Oct 11 between 8 and 12 is the North Lakes Aquatic Centre open day and we have been invited to participate. The coaches and committee are still finalising our plans for the morning, we will be running a swim session or two starting at 9.30 am and a run session and Paul is doing a wind trainer session, all as demonstrations to the public. We will also have our tent up with some people there to promote our club. We are looking for some people to participate in the sessions and be present on the day. If you are keen, can you let GB know and please wear your club polo shirt and any other club gear you have during the demo training sessions.

 

Triathlon Queensland have a couple of courses coming up which may interest you. There is a Technical Official course in Brisbane on Dec 6th and a Triathlon Coaching course on March 21/22 2015. If you think you may want to become a TO or a Triathlon coach, the club will assist you achieving these qualifications. All the info is on the TQ webpage.

 

A month ago TQ approached me to ask if we would like our club race, the Moreton Bay Grand Prix to one of the founding races in proposed club Duathlon championship series next winter leading into the TQ Duathlon at Springfield on August 9th. Tonight I met with Toowoomba Tri Club, Club Croc Tri Club and Tony and Rachel from TQ and started the planning for this series. I believe this is awesome for our club and our event and being a part of this series will really help us grow the Moreton Bay Grand Prix and our club. Dates are still being finalised for the three races, but it looks like our race will kick the series off on June 20th. The big change for us will be the addition of a third event for 7-11 year olds. The three clubs now have to come up with a name of this new series, please email me with any suggestions. I will keep you all updated with details as they are worked out.

 

During the last six days I have done three swims, a run and a ride so I’m officially in training for Noosa according to Cheyne’s jokes this morning so I might see you at some sessions and hopefully the weekend after next at the pool open day and the Moreton Bay Tri.

James.

0412 172 996

 

RTC AGM news

Hi all,

Thank you to the more that 50 people who attended the Special Meeting and AGM last week and sorry I could not be there as I had a family funeral in Mackay the next day. The minutes will be completed soon and they will go on the website.

Firstly the Special Meeting was held to conduct a vote on the adoption of an updated set of rules for the club and nearly everyone voted in favor of that motion. When we receive the rules back from the Office of Fair Trading, they will also go onto the website.

Next Kenny Adriaansen put forward that Phil Hungerford become the next Life Member of RTC and this was passed unanimously. Most of you will know Phil as the owner of the Run Inn and Race Director of many events including the Bribie Tri Series, Rainbow Beach Tri, Hervey Bay 100, Mt Mee Marathon and Qld Half Marathlon. Phil has also been our club’s longest supporter and without Phil’s early support, our club would not be the club it is today. Phil continues to help our club with the opportunity to assist with the Bribie transition pack up which he gives us cash to put towards our presentation night, plus Phil sponsors the Moreton Bay Grand Prix with prizes and the use of his bike racks. Phil also donates prizes for presentation night and other awards we give out during the year and provides us all with a discount when shopping at the Run Inn. From the entire club I would like to congratulate Phil on his life membership and thank him for all the support he has given the club and continues to give.

 

And finally the election of the club committee was conducted. There was a couple of exciting changes to the committee this year which I’m sure will have a positive impact on the club. Danny Hooley, one of the club’s founding members is the new vice president. Peter Little, another long time member and committee member has returned as the new secretary. Gai Grieve continues as treasurer and I’m sure we are all very happy with that, I know I could not do my job as president without all the things Gai does for the club. We have a new committee member Karen Readon, and Dan Hutchinson, Mark Knight and Anthony Radford are continuing as committee members. And I would like to thank everyone for your ongoing faith in me as the president of this wonderful club.

 

I would like to thank the people who served on the club committee during the last year; you have all done a great job supporting the club, members and coaches. Thank you Simon, Gai, Louisa, Danny, Kenny, Beth, Radish, Cheyne, Dan, Mark, Paul, Kirstin and Pix.

 

Next for the club is the appointment of the Director of Coaching. For anyone who is not familiar with how we have done this for the last 24 years, after the AGM we call for nominations for Director of Coaching and then this position is appointed by the new committee at the first committee meeting after the AGM. And with the updated club rules, the new Director of Coaching will become the ninth committee member. The next committee meeting is Wednesday Oct 8th. The RTC Director of Coaching is responsible for the clubs entire coaching program and coordinates all the other coaches we have in the club in delivering the coaching program. If you are a coach and would like to nominate for the Director of Coaching position, please email me before the next committee meeting with your qualifications, coaching experience and what you would like to offer the club and be available to attend that meeting, thank you.

 

And just finally, Mary will do a weekend wrap-up in her weekly update, but I would just like to express my and the club’s condolences to the family and friends of the guy who passed away during the Sunshine Coast 70.3 and to offer my support to anyone who witnessed his rescue from the water and attempted resuscitation on the beach. I would also like to wish a speedy recovery to Mark Betts who had a crash during the race. And to finish on a positive note, while writing this email I received this FB message:

Hi mate, just dropping you a MSG to pass on a great gesture from one of the RTC members @ Sundays Sunshine Coast 70.3.

I had just crossed the finished line & was in a little bit of discomfort as the last 5k had busted me and on crossing the line I wasn’t real interested in the medal or towel, all I wanted was water! I asked officials were the water was & they reply down there! Pointed another 50mt but looked like 5k, on hearing a few of my profanities a member of the RTC who by this stage had water turned to me & said ” here mate you need this more than me ” I accepted, & gave a quick thanks, I didn’t get his name so if you please pass on this little note in your presidents report it would be greatly appreciated. Great spirit by a great club man, many thanks Jimmy, Rick

Stay safe everyone,

James.

Weekly Update 9th September

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

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

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

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

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

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

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

WEEKEND TRAINING RTC STYLE
Saturday 13 Sep – Long cycle – Leave CC North Lakes at 6am. Routes later in the email.
Saturday 13th Sep – Beginners session. 2.30pm at North Lakes Pool. Swim / bike-windtrainer / run. For further details on this session contact Dave directly on 0420 363 660 or on email davidc@kingswoodcabinets.com.au
Sunday 14th Sep – Sunny Coast ½ Ironman. No other training session organised.
Sunday 14th Sep 4pm Trail Run Bullocky Rest. Meet at the top carpark ready to leave at 4pm. Out and back course which suits all abilities.

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

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

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

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

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

OTHER UPCOMING EVENTS
14th Sept – Sunshine Coast ½ Ironman (70.3)
20th Sept – Twilight Running Festival
21st Sept – Brick session
27th Sept – Beginner Brick
28th Sept – Noosa Brick
5th Oct – Brick Suttons Beach
11th Oct – Hawaii IM
12th Oct – TQ OD Race Redcliffe / Toowoomba Marathon / Colour Run
19th Oct – Port Mac 70.3 / Bris – Gold Coast Cycle / Gatorade 1 / Noosa Brick + Beg brick
25 – 26th Oct – Bribie 1 / Bloody Long Walk
2nd Nov – Noosa Tri
9th Nov – All Schools Triathlon Kawana (States qualifier for Juniors)
16th Nov – Gatorade 2
23rd Nov – Hervey Bay 100 / Kingscliffe Triathlon
30th Nov – Tri Pink Sun Coast
6-7 Dec – Bribie 2
7th Dec – Busso IM, Gatorade Raby Bay

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

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

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

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

F Troop Ride: 40-45km

Turn up ready for an adventure with Louise and Ed.

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

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

Mary 0409 002 082 / teamjko67@gmail.com

Weekly Update 5th September

 

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

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

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

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

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

WEEKEND TRAINING RTC STYLE

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

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

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

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

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

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

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

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

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

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

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

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

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

OTHER UPCOMING EVENTS

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

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

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

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

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

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

Mary 0409 002 082 / teamjko67@gmail.com

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.

 

The true spirit of RTC

Hi all RTC members and friends,
There are many things I love about being the president of this wonderful family triathlon club and thanks to the generosity of a lot of you guys and our club sponsor over the last few weeks I feel ever more privileged to be a part of RTC.
If you did not hear on Facebook, a few weeks ago someone decided to borrow Mary’s bike from her veranda one night and forgot to return it. The Thursday morning Mary discovered her missing bike, two RTC members Nathan Wilson and Dan Hutchinson commenced an operation to replace Mary’s bike via a Facebook message so we could surprise Mary.
By Friday morning Nathan and Dan had received enough support and money and thanks to Howard and Judy owners of our club sponsor Avantiplus North Brisbane who provided everything at their cost price we were not only able replace Mary’s bike, but also buy her everything else you need like computer, pump, saddle bag, lights and more.
Nathan and Dan were then able to pick up Mary’s new bike Friday and deliver it Saturday, two days after her bike went missing. A few things here are really amazing, firstly the love and affection showed to Mary by Nathan and Dan and a lot of RTC members who helped out with support and also the fact that this replacement bike could be organised in two days.
And again thanks to our club sponsor Avantiplus North Brisbane, Mary went back into the shop with her new bike and was provided with a A+ Dynamic Bike Fit by Carl and this will help Mary get the best comfort and performance from her new bike, so thank you again Avantiplus North Brisbane.
We are all super lucky to be involved in the Redcliffe Tri Club and be surrounded by caring people who support each other during the good times and the tough times. We are even luckier to have Mary and Brett in our club as many years ago these two wonderful and giving people, along with others rescued RTC from a possible collapse and did a lot to make the club as big and successful as it is today and continue to do so much for all of us.
Below is a photo of Nathan handing over the new bike to Mary and Mary receiving her A+ Dynamic Bike Fit by Carl at Avantiplus North Brisbane. Nathan also has a video of when Mary found out what RTC members had done for her and that video will be posted on the club Facebook page as I cannot work out how to insert it into an email.
Thank you to Nathan and Dan for organising this and to everyone who pledged their support to make it happen and to Howard and Judy for providing the new bike, bike fit and everything else.
James.

 

mary3 mary1

 

 

Notice of RTC AGM and extra Noosa entries

Hi all,
If you missed out on an entry to the Noosa Tri and are keen to race the following email I received from WTC today will interest you:
We are excited to announce that a limited allocation of individual registrations, to the sold out Subaru Noosa Triathlon, have become available on a first in first served basis. As a valued triathlon club we would like to offer your members the chance to enter via the unique registration link and code below below.
The cost of an individual entry into the 2014 Subaru Noosa Triathlon is $245*.
Link: https://regonline.activeglobal.com?eventID=1236391&rTypeID=109205
Code: NTMSF14-TriClubs
Please note that this promotion is non-transferable to any other person or event.
All entrants for Subaru Noosa Triathlon MUST hold a valid Triathlon Australia membership. This can be in the form of an Annual Membership or a One Day Membership (visit www.triathlon.org.au for more information on membership).
*The entry fee excludes the 6% Active administration fee.
Our AGM is fast approaching on the 11th of September at the John Oxley Reserve community centre, Ogg Rd, Murrumba Downs and we will start at 7.15 pm after the run session. The AGM is a great night as you get to hear how the previous year has gone by all the reports and you can be apart of shaping the future of our awesome club by participating in the elections of the next club committee. Nominations are being sought for all club positions – President, Vice-President, Secretary, Treasurer and committee members. If you would like to nominate yourself or a friend with their consent, please email secretary@redcliffetriclub.com. Nominations will also be taken on the night if no prior nominations have been received.
Is anyone having problems joining or rejoining TA? Please email me if you are and provide an explanation (screen shots would be best) of the issues and I will follow this up with TA. As a reminder, only current TA members are permitted to participate in club training activities.
Thanks,
James.

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