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Byron Bay Triathlon

May Training Update

Race Results

Byron Bay TriathlonByron Bay Triathlon

Byron Bay put on another great weekend with many of the Tri Nation team making a weekend of it. One of our biggest celebrations was watching our latest beginner course graduates finish their first triathlon. Competing in the Tempta Tri we had Alex Munoz, Fabrice Turpin, Lakis Zeniou, Brooke Brown, Heidi Walker, Renee Williams and Caitriona Murray. With many smiles all round and medals to boot it was a great way to finish off the six weeks.


On the podium we had Sue Meehan, Stella Foley and Paul Dodd all winning their age groups with Paul 2nd overall in the Olympic Distance. Both Sue and Stella had fantastic races to give them a confidence boost heading into Cairns Ironman in less than 4 weeks.

Congratulations also to Geoff Miller for his first podium and first place in the Sprint event and Catherine Sharpe winning her age group in the Sprint. 

Ultraman Australia

Many Tri Nation members were following long time member Tim Franklin as he competed at Ultraman Australia in the weekend. An Ultraman is a 3 day event consisting of a 10km swim, 421km of cycling and an 84km run. Tim set a new course record of 2 hours 35 minutes for the swim on day 1, was placed 2nd after the conclusion of the cycling on day 2 and finished up 2nd overall with a 7 hour 24 minutes double marathon.

Congratulations Tim, an outstanding effort and just reward for the many hours of training you have put in this year.

Training

With four weeks to go the Cairns team are now in their hardest week of their campaign. This weekend is their last big brick session with a swim, bike and run at Suttons Beach in Redcliffe. 

Post Cairns the training will ease back a bit as our focus turns more towards maintaining our fitness over winter, taking time out to work on your weakness or just to enjoy staying fit and healthy. 

With Cairns the last long course race for a while the weekend sessions will change to alternate fortnights of group rides and brick sessions at Healthstream. The next group ride is the weekend before Cairns on the 4th of June.

With numbers reducing overall in the pool as people start swimming less often the only change to the winter timetable will be the Wednesday evening swim will take a break from the 1st June. This is only a short term break over winter and the session will be back in August/September.

End of Season Party

This year our End of Season party will be held at the Regatta Hotel on Saturday 18th June. The evening will include a 2 course dinner, drinks, awards, prizes and celebrations and we would love for your partners to join you for the evening.

Tickets are $90 including drinks and $60 for dinner and non-alcoholic drinks. Tickets can be paid for via direct deposit into account:
Tri Nation
BSB 014 696
Account 2114 76308

Club Kit

The Scody shop is open until 5pm today for running t-shirts and singlets. All Triathlon Queensland members will have received a $25 voucher from Scody which you can use in the online store.mark trucker camp

We’ll open the shop again in early August for kit orders for the new season.
 
We also have the following kit and sizes currently in stock: 
Unisex: 
Hoodie – Medium only – $30 
Visors – $25 
Trucker Caps – $20 
Swim Caps – $5 

Mens: 
Triathlon Jersey – Med/Large – $100 Triathlon Knicks – Large only – $100 Tri Suit One Piece – Med/Large -$170 
Cycling Jersey Race Fit – Large – $125
Cycling Bib and Brace – Large only – $125 

Ladies: Tri Suit One Piece – Sizes 8 – $170 
Tri Suit Lamina One Piece – Sizes 8 and 10 – $190 
Cycling Jersey Relaxed Fit – Size 10 – $110 
Cycling Bib and Brace – Size 10 – $125

Noosa Training Camp

The Noosa Triathlon training camp is booked in for the weekend of the 10th and 11th of September. The camp will start in Brisbane on the Friday morning and finish in Noosa at lunchtime on the Sunday.

Lock the date into your diary now. Full details will be released in June/July.

New Member Profile

Hailey CuttsEach month we will profile one of our new members to introduce them to the squad. This month is Hailey Cutts. Hailey moved from the Gold Coast at the end of last year and is currently training towards the Noosa Triathlon. 

Hailey often attends the windtrainer and run sessions as well as the Wednesday night swim. 

Keep your eye out for her at training. We’re sure she would love a friendly hello!

Beginner Tri Tip

What races are suitable for beginners?

The Queensland Tri Series is one of the best triathlon series in Australia and have distances suitable for everyone. They have just released their dates for the new season starting at Raby Bay on the 25th of September.

Check out their full event calendar online at www.qldtriseries.com.au 

Upcoming Races

Upcoming races until the end of July that Tri Nation will be at are:

  • Cairns Ironman & 70.3 – 12th June
  • Gold Coast Marathon Festival – 2nd/3rd July

Monthly Prize Draw

mizunoStarting this month we will now have a monthly prize draw for all our current training members. The winners for May are:
* $50 Shoes Feet Gear voucher – Garry Notridge
* Massage with Gerrard Gosens – Greg Epps
* Mizuno running shoes – Cassie Matcham

To claim your prize just send us an email and we’ll arrange.

IM New Zealand

March Newsletter

Race Results

IM New ZealandWe had a particularly big weekend of racing with many squad members racing locally and overseas. Full results can be viewed on Facebook but we have a few special mentions from the weekend:

Tweed Coast Enduro

Chris Bailey 1st place 35-39 and 5th overall in 4:21. Chris’ family and work commitments make training extremely challenging but he works very closely with head coach Mark on a very specific program to ensure when he races he is fit. Next up is Malaysian 70.3 in an attempt to qualify for the Age Group World Champs.

Stella Foley 2nd place in 30-34 and only her second long course race in 5:01. After doing our beginner course late last year and having come from a marathon running background Stella clearly has some natural talent and is now working with Mark on getting ready for Ironman Cairns. 

Sue Meehan 2nd place in 50-54. Getting back into the long course game and also getting ready for Cairns , Sue is working with coach Brad to have her fit and firing for her third Ironman. 

Jane Saxby completed her first half IM in 7.22.  The family that plays together stays together as fiance Ian Parnell also raced. Next is their wedding. 

Thanks also to Ian for taking the tent to Tweed for squad members to use. 

Coffs Harbour
Paul DoddNew Tri Nation member, ex pro and World Age group medalist Paul was 7th overall in his first triathlon at Coffs Harbour tri yesterday since Sunshine Coast 70.3 last year. Paul is aiming for 70.3 Worlds later in the year. 

Ironman New Zealand
Christy Collis. First time Ironman finisher in the 45-49 age group. Christy balances 4 kids, working at QUT as a professor and training and did it with aplomb in 13 hours flat. Great effort and smiled the whole way.

Craig Stocks. First time Ironman finisher and in the process has lost around 12kg and did everything right to finish in 11:41. Is now looking towards Cairns Ironman as he enjoyed it so much.

Kate Wardrope. Another first timer, married to Dave and mother of 2 kids that balances everything very well. Came across in 11.56.

Sarah JonesMother of 2, wife to Brad and delivered a personal best time by over an hour to come 8th in 10.48 on the back of a 3.44 marathon. Very impressive. 

Amanda Lucas. A 30 min PB and 3rd in her age group just missing out on a Kona spot. Will only get better and executed the perfect race.

Kristin Muir. Has been struggling with a knee injury leading in but ran tough to record a 30 min plus pb and looked great all day.

Training

March is race month for many athletes in the squad and sessions will work towards fine tuning the body in those final weeks. With such a busy month of racing and the conclusion of two of our major long course events, the Saturday morning sessions will take a break in March returning after Easter. 

In April the Cairns Ironman and 70.3 athletes will be focused on their last 12 weeks of training with Saturday sessions planned out accordingly. We have also now introduced a monthly short course weekend cycle. This ride will be with Ray and the date/location for the first ride will be released shortly.

Changes to the training timetable will be in place starting the week of the 21st March. These changes allow us to offer more in our cycling program as well as allowing the week to balance out better for most members.

Six Week Beginner Triathlon Course

Obeginner tri courseur last beginner’s course for the season will start on Tuesday 29th March. The course runs for six weeks and covers all aspects of the swim, bike and run. There is no minimum fitness or ability level required and all sessions have a technique and skill base.

At the end of the six weeks course participants will take part in the Byron Bay Triathlon weekend which includes Tempta and Sprint distance options. Full details are available online (click here).

Cairns Training Camp

Due to popular request we will be running a training camp in Noosa that will target the Cairns Ironman and 70.3. The camp will run over the Anzac Day long weekend and start late afternoon on Friday 22nd April. As we only have limited accommodation booked please ensure you register as soon as possible to confirm your spot. 

We now have over 10 athletes entered in the Ironman at Cairns and many more planning on travelling up for the 70.3 event so it should be a great weekend. Full details are online (click here).

Thanks Tim!

Tim ColesUnfortunately with our new timetable changes and Tim’s commitments to his new shop and trail running group he is no longer able to continue coaching with us at Tri Nation. 

We are very sad to say goodbye to Tim in a coaching role as he has been a great asset to the team over the last 2 years. With 3 sessions left, coffee post run next Tuesday will be an extra special one as Tim’s last Tuesday run session.

8 IM in 8 Days Around Australia

Our good friend Craig Percival is currently doing 8 IM in 8 days in 8 States to raise money for the John McLean Foundation. This Saturday he will be doing the Brisbane leg of the event starting at 6am from Healthstream. If you’re not at Mooloolaba for the Tri he would love for people to join him. It will be the 7th of his 8 IM events so no doubt he will need all the support he can get. The ride will be 6 x Riverloops and the run will be out and back from Healthstream to the Regatta along the bike path.

Beginner Triathlon Tip

Rest and recover. To get the most out of your training sessions you need to ensure you are recovering adequately. This includes not doing too much training too early, getting enough sleep and having something to eat within the first 30 minutes after a hard session. 

It is common to find people not recovering properly after they train. To see the best results, get your rest right and you’ll not only make improvements but stay in the sport for years to come.

beginner triathlon

October Training Update

Beginner Courses

beginner triathlonOur first beginner course of 2015 recently finished their 6 week program at the Raby Bay QTS event on October 11th.  We had 10 lovely ladies complete the course and really bond together to form some strong friendships and overcome some new challenges.

They have already started coming to some of the squad sessions and we look forward to working with them into the future for more challenges.

Welcome to the squad Stella Foley, Sarah Flanagan, Aymee Hogbin, Cassie Matcham, Ornaith Hanna, Brittany Gardiner, Anna Carrick, Caren Biddulph, Peta Peterson and Rebecca Ward.

Our latest beginner program started this week with another 8 keen and excited participants. This time we have 7 ladies and one lucky guy, Brad who will have the pleasure of working with the girls for the next 6 weeks.

Noosa Triathlon

The biggest event on the Australian triathlon calendar is undoubtedly Noosa.  The location, the events on offer and then the party make it a must do each year for thousands of people.  The Tri Nation team will be there as usual getting amongst it.

As per other years we will have the Saturday morning ride and breakfast/coffee after. The ride is at 6.30am from the Tri Nation tent on Noosa Parade. It will be an easy 45 min spin to turn the legs over and then enjoy the company of good friends with breakfast and coffee afterwards. We will be heading to Café Le Monde for a 7.30am start.

The ride will be an easy ride and all abilities are welcome. There will be 2-3 groups depending on numbers. There will be a group with Suz for those members that are newer to cycling.

On Sunday afternoon from 3pm at the Reef Hotel we’ll be getting together for some post-race drinks. We’ll be giving away some Mizuno shoes and Shoes Feet Gear vouchers via a lucky door prize so it would be great to see everyone there including family and friends.

Engagement and babies

Congratulationss to Michael Zink and Alana Taylor on their recent engagement. Michael and Alana are another couple who met through the squad. We get as much joy out of people meeting and forming life long friendships and becoming partners as we do with people completing their first race.

Also a big congrats to Vina Hess and Jess O’ Sullivan who both gave birth to their first child recently. Vina had a little girl Scarlett while Jess had a little boy Hamish. Hamish is also grandson to Jan Avery-Spoor. Vina and Jess have both been long time supporters of the squad and we wish them all the best.

 2016 Training camp, Noosa

Our first training camp for 2016 will be in Noosa from Saturday January 23rd to Tuesday January 26th. We will be staying at the Sun Lagoon resort on Quamby Place, Noosa. It is located on the Noosa River and only 1km from Hastings Street.

The camp will cater for those people focusing on long course events and also for those targeting events like the Mooloolaba Tri.  All abilities are welcome and encouraged to attend.

These training camps are a great for getting in some quality training in the best training location in Queensland but also for getting to know many of the other squad members. We can guarantee quality training, great food and lots of laughs.

Full details are at http://tri-nation.com.au/training/brisbane/triathlon-training-camps/

Long Course Program

Our Long Course program from 2015/16 has commenced.  There will be programmed rides and runs on the weekends through the season now to help prepare athletes training for the different long course events on offer.

We had athletes compete at the recent Port Macquarie 70.3 and then in 3 weeks Hervey Bay 100 plus athletes competing at IM Western Australia, Ballarat 70.3, Hell of the West, Geelong 70.3, IM New Zealand, IM Australia and Cairns 70.3 and IM Cairns.

Additionally at sessions during the week such as Tuesday morning run and Wednesday morning WT/treadmill we will have different sets for the long course athletes

New Sponsors

We would like to announce three new sponsors to Tri Nation.  As part of our commitment to trying to provide a team of experts for our members all of these new sponsors are there to benefit our members and improve your race performances.

Gerrard Gosens Sports and Remedial massage.

Gerrard is now operating a massage service out of Healthstream at Gardens Point.  Along with being a duel para Olympian Gerrard is an accomplished athlete, public speaker and successful businessman.

He understands athletes and what they go through.  Tri Nation members will receive a discounted rate of $75 per massage. Bookings can be made by calling Gerrard on 0407 144 211.

Each month we’ll be giving away a free massage to a Tri Nation member as a prize.

In the near future you’ll also be able to book online through the Healthstream website. www.healthstreamqut.com.au

Gerrard will be joining the Tri Nation team on the upcoming 500km Road relay and acting as team masseuse.

Custom Bike Fit

Many of our members already know Michael Baker from Custom Bike Fit. Michael provides bike fitting from his studio in Maroochydore.

As part of his commitment to Tri Nation Michael will now be travelling to Brisbane on a regular basis to offer bike fitting with 10% off to our members at Healthstream. The first of those will be on Saturday December 5th.

Michael’s website is www.custombikefit.com

Alderley Chiropractic

Matt from Alderley Chiropractic has also come on board to support Tri Nation members. Some of our members are already seeing Matt and getting great results including the coaching team.

Matt specialises in treating athletes and being an athlete himself he understands the demands on your body.

The first treatment is free and then afterwards is $45 per session for Tri Nation members. Bookings can be made on line by visiting the website at www.alderleychiropractic.com.au

 Tri Nation Christmas Party

christmas beachSave the date, the time to party is here. Sunday December 13th at the Charming Squire is the date for the Tri Nation Christmas Party.

The $2,000 won as part of the Club Championship will be used to put towards the expenses. Tickets are $15 per person and partners are invited.  We will start collecting the money for the tickets from the end of November.

Canapes and a bar tab are included as part of the price. It will be a great way to finish the year so please join us to celebrate.

July Training Update

Bike

Know Your Bike

healthstream qut

Swimming Drills – Kicking

first time triathlon NP

Race Practice

It Feels Like the First Time!

It’s often not until you take a moment to reflect that you realise how much time has gone by since a certain moment or event in your life. This has been me of late as I approach the two year mark since my last triathlon. Yes it was a big one – Ironman Melbourne 2013 and as my fifth Ironman campaign I had no desire to race for a while.

first time triathlonSo here we are 1 year and 11 months later and I have just faced up to the daunting prospect of lining up for a triathlon again. My first race back was a Sprint distance tri in my home town of New Plymouth and in the words of Foreigner “it feels like the first time”.

A trend that has become evident over the past 12 months is that age groupers don’t seem to race as much as they used to. Where many of our squad members used to race atleast once per month over the season this has now been reduced to 1-2 times per year for their key races.

I raced my first triathlon in 1999 and in the seven years from 2006 competed in numerous events including Super Sprint triathlons, Age Group World Championships, 70.3 races and Ironman events. With all that experience I had the technical aspects of triathlon nailed – fast transitions, flying mounts, dismounts and had no problems switching from swim to bike to run.

Fast forward two years and my first race back today and I’ve learnt firsthand what Coach has been saying for a long time. A race gives you the practice and experience that no training session can ever match up to.

So for those that haven’t raced for a while or those that are looking at racing their first triathlon here’s a few notes that I took away from Saturday’s race to watch out for and to encourage you to get out there and race a triathlon.

  1. Swim starts
    No training session can truly equal the swim start in a triathlon. Not only do you need to get used to swimming with other people around you but in an open water swim your ocean skills can make a big difference to your finish time. With a small field on Saturday it was fairly easy to sight the large buoys. But the start of the swim! I’m just lucky Mark wasn’t there to laugh at my woeful attempts at dolphin diving. I hadn’t thought through the start of the swim and any ocean skills I did possess were definitely in hibernation still!
  2. Transitions
    I’m a firm believer in fast transitions. Everyone should know how to do a flying mount and get through transition as fast as possible. Anyone that says that there is little time to be gained by having your shoes on your bike and mounting your bike on the run is wrong! However if you don’t practice this skill the gain in time can be seriously diminished. Saturday morning it was more than diminished and yes it would have been faster to put my shoes on in transition and climb on my bike. Textbook flying mount, crash into the cones, start all over again and then spend the next few minutes trying to get my numb feet into my tri shoes. Practice definitely makes perfect!
  3. Bike Skills
    north bikeI believe that the bike handling skills you practice on your weekly rides are different to those you use in a race. In a race you are travelling faster, taking corners quicker and performing u-turns. Not having had the race practice I felt that there was definitely time that could be saved by racing more and building up my handling skills whilst racing at speed.
  4. Running on tired legs
    I forgot or maybe I just blocked it out; how different it is to run after swimming and cycling. What a shock to the system to start that 5km feeling like my legs were made of lead and I was shuffling up the hill. In actual fact I was running much faster than I felt like I was but that is something that racing teaches you. You train your body to cope better with running on already tired legs plus you train your mind to manage your perceptions.
  5. It was fun!
    Despite not really looking forward to the race beforehand I loved the whole event. It was great to be outside of my comfort zone again and despite a few mishaps I was happy with my first race back overall.

triathlon racing quoteSo get out there and have a race! That’s why we do all this training and it’s a great community to be a part of. For those with particular goals in mind, racing will nail down all the finer points of triathlons and make you faster without being fitter. If you are looking at your first triathlon then start with something small and build up. Join your local club and get started!