David Chick just being polite and letting the girls (leading -Noosa Local Naomi Hansen eventual 2nd in elite female and female winner Imogen Smith) do the pacing!

A new season is just around the corner. Here in Noosa it's evident that many are just brushing off a few cobwebs and starting to front to some regular squad sessions working on regaining some muscle memory. Those that have kept in touch with some maintenance work will make that comeback a bit quicker but once that commitment is made to do so it's just a matter of steadily working towards making those goals transpire into the results you're after.

It's just on twelve weeks to the 25th Anniversary to the mighty Noosa Triathlon and under four weeks to this years Triathlon World Championships. In three weeks I have the opportunity to venture up to Australia's oldest triathlon in Cairns - The Coral Coast to be part of the Triathlon Legends event. I'll be doing the event commentary so I'll be leaving the racing to some of my old sparing partners. Bring on Summer! Nick

The Noosa Tri club ran the first of the series of off season clinics last month and had a great response with a very eager group of 20 fronting up for the first clinic. Ian Seels' handout on some key points through his experience in treating triathletes is included below.

Our next seminar with sports psychologist Lisa Trotter has been moved to Tuesday September 11 now due to the Noosa Tri Clubs AGM taking place on 20th August.
Predisposing factors to physical injury
What to be aware of when training for triathlon

Ian Seels -
Musculoskeletal Physiotherapist

Swimming
Most likely problem - Shoulder troubles - rotator cuff
Maintenance of optimum shoulder joint function - *rotator cuff
Maintenance of scapula stability - *rhomboids/trapezius
Maintenance of upper back function - *thoracic extension
Maintenance of optimum neck function - *retraction
Gym – cuff endurance
Importance of swimming technique

Cycling
Most likely problem - Low back troubles with/without referral into lower limb
Maintenance of hip flexibility - *hamstring length
Maintenance of optimum neck function - *retraction
Maintenance of optimum lower back function - *extension/knee roll
Gym – single leg incline press
Importance of bike set-up

Running
Most likely problems – Knee pain, Achilles tendonitis
Maintenance of pelvic stability - *gluteus medius/minimus
Maintenance of spinal stability - *abdominals
Maintenance of specific muscle flexibility - *hamstring/quadriceps/piriformis
Maintenance of hip mobility – *adductor stretch
Maintenance of spinal mobility - *prayer stretch
Gym - lunging
Importance of shoes – stability vs mobility

Ian Seels
Musculoskeletal Physiotherapist
Noosa Physiotherapy Centre and The Pilates Studio
5447 3312
www.noosaphysio.com

Up Coming Events for MSC squad athletes

Rydges Yeppoon Half Ironman August 19
Carl Schmidt, Peter Degnian, Sue Stevenson, , Emma Griffiths, Matt O'Neill

Triathlon World Championships
Hamburg Germany September 2
Jeff Barker, Brian Barr, David Coulter, Nicola Gregory, Kim Fabian, Mark Preston

Gold Coast Half Ironman - September 30
Leonie Pedrazzini, Jessica Fleming, Justin Hunter, Steve Buth, Nerrisa Stafford,

Hawaii Ironman Triathlon World Championships - October 6
Brian Barr

Greece Marathon November
Bill Skoufis


Noosa Enduro MTB - July 15
The second running of the event saw numbers swell to over 800 across the 60 and 100km. Jeff Toohey from our track running group had a brilliant race and was second overall in the 100km finishing only 5min behind Craig Gordon - the current World 24 Hour Champion. Jeff is also contesting the 24hr Worlds this year in California in early September.

Other MSC Squad members and friends who lined up were
Dan O'Rourke, Naomi Hansen, Mark Powell, Colin Brown, Kat O'Rourke, Peter Fry


Come back man - Ian "A Man" Cuthbertson blitzing the age group field on his way to an 8th overall in the 100k Enduro. The MSC webguy and former British National Squad MTB member still has some miles left in those legs!!


Glass House trial run July 28
24km - Dan O'Rourke, Brian Barr, Karen Artis

50km - Justin Hunter - 1st

Singapore Tri July 28
Jacqui Hopkins

Drummondville Tri (Canada) - August 5
Kim Fabian - 2nd 30-34 women and Qual for TWC this year in Germany and next year in Vancouver Canada also

Up Coming Events for MSC squad athletes

Rydges Yeppoon Half Ironman August 19
Carl Schmidt, Peter Degnian, Sue Stevenson, Emma Griffiths, Doug Griffiths, Matt O'Neill

Noosa Half Marthon Festival August 19
21.1km and 10km
Dan O'Rourke, Jess Fleming, Brian Barr, Nerissa Stafford, Sean MacPhee, Neil MacPhee, Karen Artis, Peter Fry

Triathlon World Championships - Hamburg Germany September 2
Jeff Barker, Brian Barr, David Coulter, Nicola Gregory, Kim Fabian, Mark Preston

Gold Coast Half Ironman - September 30
Leonie Pedrazzini, Jessica Fleming, Steve Buth, Nerrisa Stafford, Tom Mewing

Hawaii Ironman Triathlon World Championships October 6
Brian Barr

Noosa Triathlon November 4

Greece Marathon November
Bill Skoufis

Fuelling for those long rides
How many times have you heard a triathlete say that they ran out of calories and bonked on their long ride? “Bonking” occurs when the body runs out of the blood or muscle carbohydrate that is providing the fuel for your effort. Triathletes can often be guilty of not bringing along the proper nutritional requirements on the bike resulting in a ride that is cut short or inefficient.

This can be frustrating and is further complicated by the fact that you will not gain the desired training adaptation for improvement. Riding will often take as much time as the rest of your training regimen combined, so it is critical that you don’t make basic mistakes that can cost you a day of your valuable training time. For the purposes of this article we will assume that you know what you need for hydration and will focus on factors to consider when planning nutrition for your next long ride…

1: Glycogen.
Glycogen is a readily available fuel stored in your muscles and organs that can be called on immediately for energy needs. When topped up, your body will store about two hours worth of glycogen for endurance activities. However, when this glycogen starts to run out and is not supplemented with nutrition, the muscles will become depleted of fuel and begin to falter. In extreme circumstances the body eventually goes into a self-preservation mode and directs the remaining fuel to the vital organs to stay alive, thus depriving the muscles. This is the ultimate bonk and you may have observed it in triathletes at the end of Ironman when people start crawling to the line.

2: Fueling the body.
If we have only two hours of glycogen for fuel, then how does one do a triathlon which last for two to 17 hours? Well if you were only using stored glycogen for fuel, you wouldn’t make it. However, the body can preserve glycogen levels by also using existing fats as fuel and ingesting calories primarily by taking on carbohydrates. If you can balance out your fuel burning system so that it uses all three systems, it is possible to prolong the glycogen depletion for a very long time. The body’s ability to ingest calories is lower than its ability to burn them during exercise so you must maximize the number of calories that your body can effectively ingest to optimize your performance.

3: How many calories (through carbohydrates) are needed?
The amount of calories you burn is generally proportional to your weight. Therefore, usually, the more you weigh the more calories you must ingest. It also varies from individual to individual and should be tested in training and racing. The average caloric intake should be about 250 calories per hour from 60 grams of carbohydrates, which can be reduced to 200 calories if you are a smaller athlete and increased to over 300 calories if you are a heavier athlete. To give you an idea of what that means, the average 500ml sport drink has 120 calories with 30 grams of carbohydrates. The sports bars will vary but average around 200 calories with 25-40 grams of carbohydrates (check the label) and a sports gel will average around 100 calories with 25 grams of carbohydrates.

4: Long Ride Calorie Suggestions

5: Other Considerations

Temperature - These calories suggestions are based on normal temperatures. If the temperature is very hot the body will require additional calories via carbohydrates because hot muscles require extra fuel.

Transportation – On a long ride you do not have the benefits of “aid stations” as you do in the races so it can be difficult to carry this many calories with you. You will need a strategy on how to carry the calories and other possible solutions to reload on your bike route (bakeries are always good!).

Fruit – Fruit can be a source of carbohydrates but is generally lower in calories and bulky in size. Dates and figs are fruits that can pack a punch of carbs if you want to mix it up.

Calories are critical to your success in a long ride so prepare well and experiment as often as possible to form your individual plan. Once you have a good plan, preparing your nutrition for long rides and triathlons will be relatively easy. Good nutrition will equal good results and you will enjoy the benefits of your efforts!