Season Countdown is on!

Latest News - July 2005
The seasons countdown is on! Plenty to aim for as far as events go and always room to get better for us all. That's the great thing about triathlon and multisport events. The real key of course to getting better is consistency over time and that means year after year progression. Set your long term goals as well as the ones for this season. You need to get through this season first as a pathway to the long term. No short cuts, no what if's or regrets, do the best you can with the circumstances you find yourself in.

You will find an excerpt from my recent Ironman France adventure in this months news. I firmly believe as a coach I need to be active in participating and training under the principles I advocate to my athletes so I can learn and be a better coach and go through the barriers that exist and along the way find a pathway that I can share with those I work with. Nothing worthwhile is ever easy.

Never give up!
Nick

Ironman France - June 2005
It has been a long time in coming but 2005 saw me succumb to the Ironman itch once more. Not since 1994 had I lined up over the 3.8km swim, 180km and 42.2km run ultra triathlon distance. Eleven years is a long time in any one's language but for me and my battle with ulcerative colitis (link to story on site) and subsequent surgeries and years of ill health I would have a few more things to overcome then the average participant......

Go to MSC site for full story and race photo's. The story can also be seen at www.xtri.com - one of triathlons most informative sites

Latest News
Gold Coast Marathon and half marathon results

Steve Pratt - 2.44
Jason Cheshire - 3.20
Daniel O'Rourke - 3.20

Justin Hunter - 1.15
Marty Leahy - 1.24
Daniel Darcy - 1.31
Peter Brown - 1.33
Trish Lenz - 2.20


Ironman Austria 3/7/2005
Peter Seldon 11.30 PB

Ironman Switzerland 17/7/05
Peter Seldon will backing again this weekend after his great effort at Austria. Two IM in 2 weeks is certainly a different way to have a summer European vacation!

Avanti Bike Classic
Well done to Richard Moye on winning the Avanti Classic Bike Race in Brisbane in late June. Over the 80km handicap Richard also won the intermediate sprint and picked up $1000 for the overall from 143 starters.

World Triathlon Championships October Hawaii
Adrienne Willing - Alice Springs, NT
Mike Dunstan - Tannum Sands,QLD
Peter Brown - Bribie Island, QLD
(Qualified but going to Duathlon instead)
Jill Harris Maroochydore QLD

World Duathlon Championships
September 25 Newcastle NSW
Peter Brown, Bribie Island, QLD
Tom Mewing, Brisbane, QLD

Hawaii Ironman MSC qualifiers racing
Kate Major Noosa QLD / USA
Gary Turner - Noosa, QLD
Allan Moustoukas - Ayr, North QLD
Brendan Stanford - Wollongong NSW

Race Countdown
Yeppoon Half Ironman August 14
Noosa Half Marathon August 21
QLD Long Course Duathlon September 4
Epic MTB September 4
Noosa Tri Club Olympic Distance hit out September 25
Gold Coast Half Ironman October 2
Port Macquarie Half Ironman October 23
Bribie Tri Series race 1 October 23
Noosa Aquathon October 30
Noosa Triathlon November 6
WA Ironman November 27
Aust Long Course - (Jervis Bay) February 12

Kate Major
With less than 2 weeks before Ironman USA at lake Placid Kate Major is still undecided about her title defence due to the stress fracture in her foot sustained just prior to her winning IM Arizona last April. A decision will be made this week based upon the latest results of an MRI scan to determine the risk to further injuring the foot which may jeopardise the Hawaii IM in October - the season major objective. Latest new will be on the MSC website as soon as a final decision is made this week.

Monthly tips...
This Month some tips on biking, running and something for the older athlete.

Right from the commencement of a training program for both disciplines the goal is to keep the programs for each discipline simple. To bike and then run well off the bike make sure that your program addresses

1/. Technique

Poor technique in both disciplines increases your energy cost and ultimately contributes to you slowing down. Include bike set up, pedalling and climbing drills as well as learning how to use your gears on different courses and in different conditions into your thinking when it comes to bike training. The same applies with the run. Get yourself filmed* running off the bike and see what you look like. You will be surprised.

2/. Build Endurance and get strong

We all learnt to walk before we could run, so apply the same logic to putting together your bike and run programs. To benefit from “speedwork”, make sure you have developed an adequate aerobic endurance level. Also include specific strength work in both disciplines into your program. Endurance and strength form the basis of triathlon fitness. Be patient and take the time to develop these area’s! The fitter you become on the bike the better you will run off the bike.

Advice for Older athletes (45+)
1/. Muscle mass decreases with age therefore the need to incorporate specific strength training utilising a program emphasising core strength. This can be implemented year round with a periodised program with light maintenance sessions during the off season in the off season 2 times per week with even cutting back to once a week in the race season as legs can become sore and tired.

2/. Don’t over train, try to stay fresh for each session. If your resting pulse is up or you are tired or sore REST. Include a rest day once a week into your program or a very light session keeping below 60% of Max Heart Rate

3/. Set realistic goals and enjoy being able to participate at your level. Keep junk food to minimum. Read labels for nasty codes. Get used to eating before each session and eat the same before races but earlier – ie 2hrs. A good antioxidant is essential to soak up the bad free radicals.