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TRIATHLON AND MULTISPORT NEWS - JULY 2009

PREPARING FOR THE SEASON
The season is only a matter of months away. Now is the time to be planning for the next six months and start to look at the race calendars and work your training towards optimal performance in a select few events over the course of the season. I say a few as it is not practical to try and peak for every race you attempt. Dividing your planned events into categories like A B and C races will allow for a more balanced season. The C races can be total train through events. That is, still do your normal Saturday training and not back off in the days leading in. The B races can still be semi train through but a one day ease up to give you a bit of a kick on race day so you can perform at a reasonable level. The A's are your peak events - over the season you may only look at doing two or three A events. The Aussie season of course is a long one - stretching from September to May so pacing oneself in training and racing is crucial to keep it all together. Having the races in these categories can assist in keeping your season together to get optimal results some the business end of your season.

Train smart to race well
Nick Croft
nick@multisportconsultants.com

NOOSA TRAINING CAMPS

Registrations are coming in for the MSC camps. With only five weeks till camp one on the weekend of August 7,8,9 which held over three nights and four days. There are limited spots available for this first camp. To get a full run down you can go to the MSC website and then onto the camps pages.

Apart from all the coaching, video swim stroke analysis, guest speakers, inside knowledge of the course, 12 week training manual etc you get - 3 dinners at classy restaurants, Saturday morning Tea, New MSC team bike jersey, Coolum Cycles and USM events camp kits and random draws from Coolum Cycles and a Noosa Triathlon Course video produced by MSC which goes over the swim, bike and run course in detail showing all the in's and out's of the course with plenty of tips and tricks and a voice over commentary along the way. Accommodation and day camp packages available.

A big thanks to our Camp Sponsors - Coolum Cycles, Cooroy Mountain Spring Water, Bella Casa, Le Court Villas and USM Events

MSC ONLINE SHOP

We have launched an online shop on the site. First offerings are the 12 week Olympic distance training program, the various Noosa Triathlon Training Camps packages for August and September, the new MSC cycling kit which is a great looking bike jersey and bib short in our new corporate colours and some of the natural therapy products I have recently come across in the form of the Ancient Minerals pure magnesium oil and Nascent Iodine.

Discounts to MSC current programmed athletes apply (email Nick apply for these). Over 50% of the first Jersey and bib run have been allocated for camp and local squad members who have preordered, so if your keen to get a team kit, send in your order and size so you can get hot off the assembly line for the first week of August.

WHAT'S NEW

Noosa tri club winter series
Race 2 of the series is on July 19 at Noosa Heads Lions Park - over a masters distance of 1/30/8. This event will continue on from the very successful running of race one. Numbers are strictly limited so if you intend to enter go to the tri club site and enter today. These are great off season events over the winter months to help sharpen you and get ready for the big 2010 performances. Go the the noosa tri club site at www.noosatriclub.net to resister.

NOOSA TRIATHLON CLUB CLINIC # 2

As part of the Noosa Triathlon Clubs Winter Series a three clinic series will take place on a Tuesday evening at the Noosa Heads Surf Club venue. The first of the clinics took place last months and those that were in attendance got some insight on using Heart Rate monitors more efficiently. Feed back was very good and this next clinic will be very popular so register ASAP.

Our next Tri Club Clinic in the series will be held on Tuesday 14 July between 6.30 and 8.30pm in the down stairs Noosa SLSC Training room. This topic is Sports Psychology and ways to be your best through a positive mental attitude. Matt Alberg from Mental notes consultancy is the presenter. Some of the program outlines will cover: Leading with the mind - (Become mentally fit to perform), Mind Chatter (fine tuning the conversation within), Bounce back factor (Develop emotional control and resilience under pressure), Optimistic performers (Positive expectations for success), Relax (Pathway to a calm relaxed body and mind), Train your Brain (Making time for mental skills training like your body).

This clinic is already gaining a lot of enquires and bookings already so bookings are essential due to limited seating. Cost is $15 and is a must for anyone going for best performances during the next season or for anyone just wanting to be the best they can through positive thought.

For further information visit www.noosatriclub.net

ATHLETES OVERSEAS

In recent weeks a number of the crew racing have been racing around the world.
Races and athletes as follows - well done to all...

- Kona Half Ironman in late May - Alison Caiafa
- Dutch Triathlon - Nikki Fogden - June 14
- Ironman France June 28 - Byron Carter, Colin Brown, Donald McKill
- Swedish Triathlon Series July 4 - Jess Fleming
- Canada Half Ironman July 5 - Sam Cooke, Kim Fabian
- UK Sprint July 5 - Keith Mahon
- Gold Coast Running Festival

Last weekend saw the Gold Coast Running festival take place and we also had a few of the squad going around in the Marathon, Half or 10k - these athletes were:

Justin Hunter, Sue Stevenson, Harry Burnett, Brad McMahon, Richard Campbell, Bree Morris, Emma Moore, Jenny Tanner

Good Luck to Tim Stevenson and Peter Seldon - both lining up for Ironman Switzerland this coming weekend

UP-COMING EVENTS

- Noosa Tri Club Winter Series Race # 2 July 19
- Noosa Running Festival August 2
- MSC Noosa Triathlon Camp 1 August 7-10
- Noosa Tri Club Winter Series # 3 August 16
- Yeppoon Half Ironman August 16
- Ascent 10 Km Series Mooloolaba August 29
- Airlie Beach Triathlon August 30
- ITU Triathlon World Championships September 12

TROUBLE SPOTS

We're all prone to injuries, but which ones? Here's how to sidestep your aches and pains.
By Beth Dreher

From the July 2009 issue of Runner's World

The only thing runners fear more than rabid dogs and port a-potty emergencies is getting hurt. An injury means taking a break, and runners hate the thought of losing fitness, gaining weight, or missing an endorphin fix. But what if you knew what injuries you were likely to face—before a single symptom struck?

Sports physician Jack Taunton, M.D., and exercise scientist Michael Ryan, both recreational runners from the University of British Columbia, were studying sports injuries four years ago when they recognized a lack of data linking specific traits&massage, weight, gender, foot type—to running injuries. So they decided to conduct research that was later published in the British Journal of Sports Medicine. "We found that certain injuries were statistically more significant among particular people," Ryan says. "Women are more likely to experience one kind of knee pain—patellofemoral pain syndrome—while men are more likely to experience another—patellar tendonitis."

Ryan and Taunton's findings focus on six injuries and the runners they most commonly afflict. Whether you're in a high-risk group or not, simple training adjustments can keep you safe. These precautionary measures could save you from the dreaded routine of rest and rehab.

Achilles Tendinitis

What It Is Tenderness in your lower calf near your heel that usually strikes when you push off your toes
You're at Risk Men with a BMI of 25 or higher (a man who is 5'10" and weighs 175 pounds, for example) who run a nine-minute-per-mile pace or faster Why The Achilles absorbs several times your body weight with each stride. A faster pace and additional body weight put even more stress on this tendon. Prevent It Strengthen your calf muscles (with your toes on a step, lower and raise your heels). Stretch your calves (keep your heel on the ground, lift your toes back toward your shin). Others at Risk People who regularly run hills (the Achilles has to stretch more on inclines) and who have increased their mileage more than 10 percent per week (sudden increases in mileage strain the tendon)

Medial Tibial Stress Syndrome

What It Is Pain and soreness along the inside front of the lower leg, commonly called shinsplints
You're at Risk Runners whose feet roll inward excessively (overpronate) Why The posterior tibial tendon, the connective tissue that gets sore with shinsplints, runs into the arch of the foot. If your feet roll inward, this tendon has to work extra hard to counteract that motion. Prevent onth, see a doctor for a bone scan to rule out a stress fracture. Others at Risk Beginning runners; people who train on slanted surfaces; women who wear high heels

Patellar Tendinitis

What It Is Pain in the tendon that connects the kneecap to the shinbone You're at Risk Men with a BMI of 25 or higher or who have a history of playing basketball and have suddenly increased their weekly mileage
Why The patellar tendon helps your leg extend during running or jumping, but that repeated motion can create small tears in the tendon. After years of activity and then a sudden increase in mileage, your body may struggle to repair those tears. Extra body weight doesn't help. Prevent It Keep your weight in check. Do squats to strengthen the patellar tendon and stretch your quads and hamstrings. Avoid increasing mileage by more than 10 percent per week. Others at Risk Runners with a history of tendon injuries; overpronators

Patellofemoral Pain Syndrome

What It Is Pain and stiffness around the kneecap You're at Risk Women who run a 10-minute-per-mile pace or slower Why Ideally, your kneecap glides smoothly in the groove at the end of your thighbone. But because women have more flexible joints and a more extreme angle from hip to knee (called the Q angle) than men, their kneecaps are more likely to fall out of alignment. Pain intensifies at slower speeds because the knee goes through less range of motion, putting more demand on a smaller area of the joint.
Prevent It Strengthen your quads, hamstrings, and glutes with squats and lunges to stabilize your kneecaps and help keep the pelvis level while you run. Others at Risk Runners who overpronate, have flat feet or high arches

Iliotibial-Band Syndrome

What It Is Inflammation in the band of fibers that runs along the outside of the knee to the top of the shin
You're at Risk Women with a BMI of 21 (weighing 135 at 5'7", for example) or higher who do a weekly long run of two hours or more and run hills often why Extra body weight puts a heavier load on the hips and more pressure on the IT band. Long runs fatigue the muscles that help stabilize women's hips. The hips sag more than normal on each step, straining the band. During a hill workout, the knee stays bent longer, which also increases tension in the IT band. Prevent It Strengthen the muscles around the IT band with leg walking (loop a resistance band around both ankles and walk sideways in one direction, then the other). Use a foam roller to loosen the band (see runnersworld.com/foamroller). Others at Risk People who run on slanted surfaces; runners with leg-length discrepancies

Plantar Fasciitis

What It Is Inflammation of the tissue along the bottom of the foot that's usually worst first thing in the morning You're at Risk Men over 40 who have a family history of the injury Why The make-up of the tissue in the plantar fascia is stiffer in men and gets less flexible with age. Experts think it could be a genetic condition. Prevent It The fascia tightens overnight, so stretch your calves before getting out of bed (straighten your legs; flex your toes). Strengthen your calves with toe raises or eccentric heel drops. Others at Risk People who wear shoes that lack good arch support (flip-flops, ballet flats); pregnant women.

Find more useful training tips at www.multisportconsultants.com/training-tips.php

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