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TRIATHLON AND MULTISPORT NEWS - NOVEMBER 2009

TIMING TO RACE
Pacing yourself for the season ahead is something that takes some thought and planning. Seeing one of the first big Australian events in the Noosa triathlon is run at the beginning of November, it has already meant quite a few months of solid work and preparation. The first half of the Australian Season winds down towards Christmas so some forced r and r from the races for 3-4 weeks and going back to some based building / aerobic training is a good way to refresh and let the body and mind recover and be ready to tackle the races come late January and build your form till the end of the season. Working in an easier week for your training every 3-4 weeks is also a must to allow the body to adapt to the progressing training load. Incorporation of regular stretching and or yoga is a great way to stay on top of the niggles also. It's the combination of doing all the little things that goes a long way is getting you to your best on race day.

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

LATEST SQUAD RESULTS

Noosa Tri 2009
Well done to all the MSC program and training squad members who lined up last weekend. A host of first timers were part of the MSC squad this year and now have a time to go against for next year. Quite a few PB's also were the order of the day for a host of our athletes then we had the following standing on the podium on Sunday night.

Brad McMahon winner 90kg + Clydedales
Jess Fleming second Female 30-34
Mark Preston second Male 55-59
David Coulter second Male 60-64
Dennis O'Connor second Male 65-69

Other program and squad athletes racing were Justin Hunter, Sara Lightfoot, Rebekah Bruhwiller (swiss), Darren Spiers, Jared Richardson, Annie Jennings, Karen Artis, Neil MacPhee, Bree Morris, Ariane Lauk, Maria McLauchlan, Emma Thomas, Nat Bromley, Gary Brayley, Peter Fry, Paul Argall, Heidi Moore, Keith Mahon, Harry Burnett, Tim Mcgavin, Lou Thomson, Tim Stevenson

Teams Squad participants - John Madil, Andrew Foreman

Well done also to Brigitte Fischer from our run squad who blitzed the womens field in the festival run swim run

Port Mac Half IM
On the same weekend we had Steve Buth and Mike Knauf participating at the Port Maquarie half IM

Recently
Mark Preston NSW state Champ 55-59 over 1/30/8 on Oct 11

Hawaii Ironman
Guy Shead 12.09 in his first effort on Hawaii's big island

Noosa DVD
The MSC produced Noosa Tri DVD had a sales spike in the weeks leading into the event. With 38% of the Noosa field this year or 1150 lining up for the first time the sport is seeing a massive influx of beginners - great for triathlons future. Shops that stock the DVD is as follows - Gold Coast Triathlete, Coolum Cycles, Allez Sport (Mooloolaba), and LeCyclo Sportif (Noosa). Or visit the mscsport shopping cart. www.mscsport.com.au

Noosa Tri Clinic
MSC held it's clinic to a packed first time triathlete audience on the Saturday before the race. It is great top see the sport still growing and the influx of first time athletes certainly are very healthy. Noosa Triathlon 2010 date is 31 October

> Find out more...

MSC at the Noosa Expo
For the first time we had a presence courtesy of David Chick from Allez Sport to display the new Noosa DVD, launch the new Noosa Tri 2010 camps and coaching services we offer. It was great to see a few familiar faces and say g'day to a host of new people and discuss their training needs.

2009 Camp Success at the Noosa tri
It was great to catch up with a few of the 2009 Noosa Campers before and after the race. It's very pleasing for myself and our great staff of Jess, Jan and Dan to see the race day athlete materialise from the raw recruit of just a few months before.

Noosa Training Camps 2010
Our Noosa Training Camp dates have been released for 2010. The Noosa Training camp schedule varies in focus from skill/technique to training/fitness orientations for all levels of athletes. Though every camp's aim is to help athletes create and establish a training lifestyle/regimen relative to their own specific goals, a defining characteristic of our camps is the fun you will have through the camps duration and the interaction with camp staff and fellow participants who you will get to know throughout the camp.

The Camp location of Noosa Heads provides one of the best training environments anywhere in the world. Quiet country roads over rolling terrain for riding, unlimited running trails in National Park or Forest setting and the clear warm waters of Laguna Bay for open water swimming.

As part of the general Camp package participants receive the following. (Each camp is the med and has additional added components and options as part of the package. These specific additions are listed in the various descriptions found at www.mscsport.com.au)

- Multi Sport Consultants Team Bike Jersey
- MSC Water Bottle, MSC Bike socks, MSC Run Cap
- 'Camp survival kit' comprising camp sponsor merchandise and samples
- Nutrition support for duration of camp in way of gels, carb and electrolyte drinks
- Bottled water for all training and daily meals
- Some Meals plus snacks throughout the camp
- Full Vehicular support with spares / nutrition on longer rides throughout camp
- Bike Shop and mechanic support throughout the camp
- Basic road side bike maintenance
- Planning your year round training up to race day (including Heart Rates)
- Nutrition Clinic with AIS Nutritionist covering everyday life, training, recovery and race day
- Body maintenance for triathletes with Triathlon orientated Leading Physiotherapist
- Trial Demo products including race wheels, running shoes and wetsuits with big discounts worked in for a purchase of these products during the camp
- Discounts at select multisport stores
- Random Draws

UP-COMING EVENTS
World 70.3 Champs Florida - November 15
Gatorade Series Gold Coast (QLD) - November 15
Noosa tri club race - November 22
Ironman Western Australia - December 6
Canberra Half Ironman - December 13

More Healthy Living Tips from Naturopath Margaret Hepburn

AVOID SUGAR. Refined sugar (white and brown) leads to acidity, suppresses immune function, depletes B-vitamins and minerals such as chromium and calcium and causes an extreme increase in blood sugar and insulin which increases the risk of diabetes, heart disease and weight gain. Other refined carbohydrates also cause extreme surges in blood sugar and insulin and they are called foods with a high glycaemic load: white potatoes, white rice, refined flour foods, most packet breakfast cereals, soft drinks, cordials, fruit juices.

Most fruits, vegetables, beans and whole grains have low glycaemic loads – the sugars which result from their digestion enter the bloodstream gradually, triggering only a moderate rise in insulin. But when fruits are squeezed into juices, or grains are pulverised into fine flour, they become the equivalent of sugar. Instead of buying soft drinks, cordial, lollies and sweet biscuits substitute fresh, whole fruit, and drink purified water. For sweetening in food, instead of sugar, use rice bran syrup, apple juice concentrate, maple syrup, a mixture of molasses and honey (don’t cook honey), or very small quantities of stevia leaves. If you regularly crave sweets you may need a chromium supplement.

EAT WHOLE GRAINS. Each processing stage from a whole grain through cracked, rolled, puffed, ground into flour then made into bread, crackers, packet cereals, pasta or pies, reduces the nutritional value of grains to almost zero. Eating processed carbohydrates such as bread, pasta, packet cereals, white rice or crackers, muffins and cakes leads to excessive insulin production and weight gain, as well as fatigue, bloating and irritable bowel. Complex carbohydrates increase energy, aid bowel function and contain necessary nutrients. They include fruit, vegetables, nuts and seeds, legumes and whole grains.

Wheat in Australia has been refined so it is not as healthy as its relatives kamut (an old wheat variety from ancient Egypt which is high in protein and vitamins) and spelt (the original wheat grain) and many health problems arise from our commercially produced wheat products. Other healthier grains and grain-like seeds to try are brown rice, oats, buckwheat, millet, polenta (yellow cornmeal), rye and quinoa. Particularly try quinoa, a South American grain-like seed which is easy to digest, high in protein, and available in supermarkets. Most of these grains can be cooked whole and served as an accompaniment to a meal, or stirred through, e.g. stir fry vegetables and chicken stirred through buckwheat or brown rice or quinoa. Try polenta (made like porridge) or buckwheat (cooked like rice) instead of mashed potato with your next meat and vegetable casserole.

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

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