MSC Latest News March/April 2006
This time of year in Australia, marks the final few events of the season and for those athletes still racing - the season has been a long one.

Extending from September or even earlier, racing for an extended time takes it's toll on mind and body. A forced rest is certainly encouraged and depending on background in the sport and what goals you may have already in the back of the mind for next season this off season may vary between individuals.

The most important thing is to take some time out to regenerate and have a few sleep inn's and do some sort of activity to keep mobile but something different from triathlon training.

We have a double newsletter this month covering both March and April and all the events MSC athletes participated in with latest news and an interesting article about staying aerobic during the off season. Train Smart Nick

Motivation can't take you very far if you don't have the legs
- Lance Armstrong

Allez Sport Athlete of the month

Our MSC / Allez Sport Athlete of the month award has been awarded to Justin Hunter. A recent Ironman PB at Port Macquarie by 1hr (9.41) speaks for itself but after going high 11 hours at Ironman WA only 4 months before didn't exactly give Justin a great deal of confidence. Some big changes after WA followed and to Justin's credit were taken on board and what followed was a just reward. Bring on Lake Placid!

Justin wins a $50 voucher courtesy of David Chick from Allez Sport at Mooloolaba.

Latest News
MSC / Mt Isa Rats - Triathlon Clinic
On the weekend of 8th and 9th April MSC held a Triathlon Clinic over 2 days at Mt Isa in North West Queensland. Over the past 6 years MSC has now held 3 clinics for the Mt Isa Rats. A group of 8 will be coming to race the Noosa Triathlon in October this year and will be the first Olympic distance for most. MSC will be coaching the crew from the Isa online for the 16 weeks leading into the event and act as a liaison when they arrive to make sure all enjoy a great experience.

Race Results

Ironman New Zealand - March 4
In what turned out to be an interesting IMNZ in 2006 MSC had 2 athletes racing this year. With 100+km/h winds greeting athletes on race morning it was not possible to hold the swim leg on the lake or even start the event till winds died down later in the morning. Hence a duathlon of half IM distance took place with a 90km cycle and 21km run. Everyone was set off at intervals - pros @ 30sec and age grouper @ 5sec. From all reports the event was still very tough with the second half of the bike straight back into the brutal winds and this also affected the run. Mother nature won on the day but the race still went ahead although I'm sure for the first timers - numbering about 500 it will be a first up IM that they will never forget. Great going for Mike and Peter on toughing it out and putting in strong performances.

Mike Broadbent - 4.51.04
Peter Seldon - 4.59.46

Australian Triathlon Series Mooloolaba March 26
Roger Souter 2.00 - open men
Justin Hunter 2.06 - 4th 35-39
Nick Croft 2.06 - open men
Colleen Souter 2.12 - 5th open women
Shane Vivian 2.13
Mike Dunstan 2.18 - 3rd 50-54
David Alsop 2.22
Carl Schmidt 2.34
David Coulter 2.36 -2nd 60-64
Ben Boswell 2.38
Jenny Tanner 2.44 - 2nd 60-64
Georgina Mott 2.48
Jill Harris 2.55 - 5th 55-59
Jan Croft 3.13 - 3rd 60-64

Port Macquarie Australia Ironman - April 2
Ironman Australia at Port Macquarie proved a big hit with the 1500 plus participants in this it's inaugural year. New course and some 450 first timers made for a great atmosphere with a super spectator friendly course that took in 2 loops in the swim, 3 loops on the bike and a 2 loop run. The hills on the bike added up to 80 over the 3 laps with about 1600m of total vertical ascension (twice that of Forster). The run was brutal in the second half of each lap where runners did a 6km out and back section along pacific Drive over some steep rolling hills. MSC athletes performed admirably with a few first timers going around and many 'old hands' just out for the new challenge. Well done to everyone and we look forward to seeing you out and about next season.

Steve Pratt 9.17.58
Justin Hunter 9.41.34
James Hinchliffe 10.17.25
Steven Schofield 10.33.15
Allan Moustoukas 10.35.58
Doug Griffiths 10.35.59
Darrell Farquarson 10.44.49
Guy Shead 10.52.24
Jason Cheshire 11.11.26
Nick Croft 11.11.28
Michelle Hampson 11.41.25
Brad Allen 12.18.45
Peter Brown 12.41.57
Daniel Darcy 12.51.01
Jeff Barker 12.54.58
Rebecca Brown 12.57.35
Lisa Beasley 13.49.49
Kerry Bourne 13.57.23

Australian OD Champs Geelong - April 16
Results for Australian Championships at Geelong will appear in next months newsletter as placing and times are still not available due to a technical glitch with the timing

Up Coming Ironman Events with MSC athletes racing

Ironman Japan May 28
Sarah Fien

Ironman France June 25
Brad Allen

Ironman USA Lake Placid July 23
Justin Hunter

Kona Half Ironman - June
David Alsop

Hawaii Ironman - Saturday October 21
Sue Stevenson


The Off-Season
It's the off Season so time to back it off and look at working on ways to improve your performance for next season. Once you have a break - a base needs to be rebuilt - doing slower aerobic miles - keeping the Heart rate in that zone of 60-80% of you maximum Heart Rate. Another way to do it is to adhere to the 180 formula made famous by Kinesiologist Phil Maffetone from the USA who was the mentor / Guru to 6 time Hawaii Ironman Champ Mark Allen, top US Triathlete Mike Pigg and 2 time Hawaii Champ and current Iron Man pro - Tim De Boom. I have added an example below of what the 180 formula is and how to apply to your base miles. Long runs, rides would also follow this rule (unless programmed otherwise at various times of the year etc).

180 Formula - Finding your maximum aerobic Heart Rate

1 - Subtract your age from the figure 180

2 - Modify this figure by selecting one of the following categories.

a. If you have, or are recovering from, a major illness (heart disease, any operation. any hospital stay, etc.) Or if you are on any regular medication,

.................subtract 10

b. If you have not exercised before, or have been exercising but have been injured or are regressing in your training or competition, or if you often get colds or flu, or have allergies,

.................subtract 5

c. If you have been exercising for up to 2 years without any real problems, and if you have not had colds or flu more than twice a year,

..................subtract 0

d. If you have been exercising for more than 2 years without any problems, while making progress in competition, without injury,

..................add 5

For example, if you are 30 years old and fit into category b - 180 minus 30 = 150, then 150 minus 5 = 145

This is your max aerobic heart rate.

In this example, exercising at a heart rate of 145 will be highly aerobic, allowing you to properly and maximally develop endurance. Above that, there's a rapid change to more anaerobic function, exemplified by a shift to more sugar and less fat burning.

Initially training at this relatively low heart rate may be stressful for many athletes. "I just can't go that slow"! is a common comment, But after a short time your pace will quicken at that same heart rate.

Maffetone also does explain his reasoning to use this formula over the 220 minus age - this figure usually only comes close to a third of peoples actual max HR.

I can supply more data on this subject if any athlete would like more information on it. Just email me to find out more - Nick

More Latest News
Cyclist's Code of Conduct promoted by the Sunshine Coast Cycling Club. The purpose of the code is to improve the safety and public image of cyclists.

* Know and respect the road rules

* Don't obstruct or impede traffic flow

* Be responsible and predictable
(hold your line, give clear signals and call obstacles when group riding)

* Be patient, courteous and forgiving (things happen)

* Avoid confrontation
(don't use inappropriate gestures or language and don't react to abusive behaviour from other road users)

* Acknowledge courteous drivers

* Encourage other riders to do the right thing

* Show by example

* Remember - what you do effects us all