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.
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.
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 firstname.lastname@example.org
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 email@example.com 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???
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
SWIM North Lakes Pool
RUN SPEED SESSION
Cnr Dohles Rocks Rd and Russell St Kallangur/Murrumba Downs
| 5.15am – 6.40am
**Easy Cycle (M & M ride). Leaving Red Dog Kallangur at 5.15am. 35km
RIDE / RUN
Nundah Criterium Track, Hedley Ave, Nundah
5.30pm – 6.50pm
Swim North Lakes Pool
North Lakes Pool
**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
|MORETON BAY TRIATHLON||**4PM TRAIL RUN
North Lakes Pool
|5 – 6.00PM
John Oxley Reserve, Murrumba Downs
| **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 firstname.lastname@example.org
JUNIOR TRAINING FOR THIS WEEK
North Lakes Pool
Lakeside Drive, Northlakes
(meet in carpark opposite Boarwalk)
RIDE / RUN
Nundah Criterium Track, Hedley Ave, Nundah
SWIM / RUN
North Lakes Pool
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.|
|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)
North Lakes Pool
|4.45 – 6.00PM
John Oxley Reserve, Murrumba Downs
|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 email@example.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 firstname.lastname@example.org
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.
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.
“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.
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.
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!
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.
I hope u enjoyed it. Cheers
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 email@example.com or myself as per details below.