New Season fast approaching

Latest News - June 2005
New Season fast approaching 

It's time to start planning season 2005/06. Off seasons should have just about been completed and battle plans thought about for the assault on next season goals and PB's. Give yourself plenty of time to ease back into a base period of training - the most important phase of the early season. That is, 8-12 weeks of progressive aerobic work based around your first half of the season race schedule. Remember the old saying - failing to plan is planning to fail. MSC is always willing to discuss your goals and plans and offer feedback - even if you are not on an active training program. 

Train Smart
Nick

Off to the Worlds in Hawaii
October 15, 2005
Adrienne Willing - Alice Springs, NT 
Mike Dunstan - Tannum Sands,QLD
Peter Brown - Bribie Island, QLD (Qualified but going to Duathlon instead)
Jenny Tanner - Noosa, QLD - still thinking about it!


Duathlon World Championships Newcastle
September 27, 2005
Peter Brown, Bribie Island, QLD
Tom Mewing, Brisbane, QLD

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

Congratulations...the best Ironman Coach of 2005

Nick Croft named Triathlon Australia Ironmnan Coach of the Year 2005

An honour that was right out of left field. Voted by coaching peers and awarded at the AIS awards dinner in late May Nick was humbled to receive the award. It was one of three categories with Shaun Stevens from QLD picking up the under 23 / Junior coach of the year and Canberra's Ben Gathercole wining the Olympic distance coach of the year. Photos of the 3 coaches are on the MSC webpage now 

Stress Fracture for Major 
Kate Major has been sidelined from running for the next 4-6 weeks with a stress fracture in her foot. A niggle had been troubling her for some weeks and came to a head after her recent 3rd place in a half Ironman in Florida. An MRI scan revealed the problem and a total rest from running now is in place with deep water running being the substitute along with normal cycling and swimming sessions. Whether this will out her out of IM lake Placid in late July is yet to be determined. We will keep you posted. 

Ironman France count down for Coach Croft
Race day is Sunday 19 June and start time is 3.30pm Aust Eastern time. We believe Ironmanlive will be covering the event which takes place at Nice over a 2 lap swim, a cycle taking in the maritime Alps (1500m of ascension) and a multi-lap run along the Promenade Des Anglais. check out www.ironmanlive.com on the day for updates and results.

Sweat rate test
Step 1 - When well hydrated, do a short warm up so that you have started to sweat. Then weigh yourself naked (urinate first, if you have to).

Step 2 - Run for an hour in the conditions and the intensity you expect to face for an upcoming key training run or race.

Step 3 - Dry your self thoroughly (to eliminate sweat) and weight yourself naked again. Subtract the post run weight from the pre run weight. Take that amount and multiply it by 1000.

Step 4 - If you drank during the run, add the number of millilitres you consumed to the total in step 3.

So, say you lost 1.1kg and drank 500ml during the 1 hr run. Your true fluid loss is 1300 [(1.1 x 1500) + 500] and your sweat rate is 1050 ml / hour. During your next big run, try to drink as close to that amount as possible per hour, preferably spread evenly over 15-20 min intervals.