TRAINING

The overall objective at training continues to be an aerobic one. Easing back into training after a break and developing a routine that works for you. These next couple of months give you a great opportunity to further develop your aerobic capacity and give you a foundation for futuretraining and racing.

The run sessions like last week will be longer easier sessions with the Wed morning bike session another skills based one. The better our skills are on the bike the faster we ride. It is an area we should focus on more so if you can get along to John’s session on Wed morning. For swimming we will be working more on the kick. A strong kick gives us better position in the water which equals faster swimming.

Since having a break I have had a few people ask me, ” How do I get better?” The truth is there is no magic formula that turns you into a better triathlete. There are different ways you can train in terms of frequency, intensity and duration and some athletes respond better than others to particular types of training.

However by following some simple rules then you will improve. Train consistently, recover well and enjoying what you do will lead to improved results. The great thing about triathlon is you can improve well into your 40’s. So set yourself some new goals and put a plan in place to achieve them.

WESTPAC 24HR TOUR DE TRI

Entries are starting to come on for the 24 and 6hr events at the Tour de Tri. It is the only triathlon in South East Queensland over winter. For athletes selected in World Championship Teams it gives them a great opportunity to get in some quality training as part of their build up.

Get together some training partners and friends and go tohttp://www.brisbanetrisquad.com.au/TourdeTri.php . Remember all proceeds go to the Law Enforcement Torch Run for special Olympic Athletes.

RACE RESULTS

Congratulations to Laura Miyakawa who completed her first half ironman in 5hr 50 min on the weekend in Busselton. Unfortunately Laura is heading back to home to the US in a couple of weeks. We wish her well and look forward to seeing her back in Oz sometime in the future.

TRAINING

The next few weeks of training will see a lot of faces come back after a break whilst a few will start to have a break after yesterday’s BRW race and Bribie Island Multi Sport. Special congratulations to beginner course graduate Ernst Le Roux who made it though the Multi Sport race. Ernst has only ever done 3-4 ocean swims in his life, so it was a great effort to finish.

Also out there were BTS coaches Robson Bond and Bronny Platz. Whilst coming third overall and first in the vets class Bronny had a bike crash and dislocated her shoulder. We wish Bronny a speedy recovery.

For those who will be at training it is a good time to work on your weakness. Perhaps a few extra swim sessions or some easy miles on the bike. The core strength sessions are also a great way to improve your overall strength and flexibility. For the next few weeks the core sessions will focus on performing a lot of leg strengthening exercises which will assist as we head into the strength training from June.

The swim sessions will also work on leg strength with a kick focus. Strong kick equals strong swimming and is often a part of swimming we don’t work on enough. The Wednesday morning bike rides will be a mix of aerobic training and skills work.

Even though most of the training will be aerobic the Friday morning spin session will still have some intensity. Please remember to book a spot in the first or second class by e-mailing me.

25 YEAR TQ CELEBRATION DINNER

On Friday May 8 at the Sofitel Hotel,Triathlon Queensland are hosting a 25 years of Triathlon celebration dinner. With numerous guest athletes such as Olympic Gold medalist Emma Snowsil, Olympic Bronze medalist Emma Moffatt, Courtney Atkinson and a host of other former great Queensland triathletes it should be a good night.

We would like to be able to get a table of 10 or even more to represent BTS at the dinner. If you’re interested in attending send me an e-mail by no later than Wednesday so we can make a group booking. Details of the night are athttp://www.triathlonqld.com.au/TQNews/090416/25YearsofTriathloninQueenslandGalaDinner.aspx

WORLD CORPORATE TEAMS CHAMPIONSHIPS

As part of the World Champs festival in September there will be a World Corporate Teams Championships. This race is a great way to be part of the World Champs and an opportunity for workplaces to compete for the title of World Champions.

Similar to the BRW/BP corporate triathlon teams of 3 can all compete a sprint distance triathlon or you can race as a relay over the Olympic Distance Triathlon distance with one swimmer, one cyclist and one runner.

If you and your workmates are interested register you team online at
www.worldtriathlongoldcoast.com or contact our Corporate Teams Booking Coordinator
Emily Davies - emily@usmevents.com.au or ph: (07) 3868 2444

WESTPAC TOUR DE TRI

After the success of the 2008 Westpac Tour de Tri it is back again this year. To be held on Saturday June 6th and Sunday June 7th it is a different format to 2008. This year is a 24 hour triathlon which is open to individuals and teams.

There is also a 6 hour option for teams and individuals where competitors in both formats will repeat a 300m swim, 9km ride and 3km run continuously. It will be held at Stockland Park,Kawana on the Sunshine Coast. The Tour de Tri is a fundraising event where all proceeds go to the Law Enforcement Torch Run for Special Olympic Athletes and their families.

The more athletes that compete the more money we can raise. Athletes of all abilities are welcome and you’ll see from the website that teams of up to 10 can compete in the 24 hour race.

http://www.brisbanetrisquad.com.au/TourdeTri.php

We are also after volunteers to help organise the event. If you’re interested please contact the event director Sarah Hulme on 0439 870 100 or sarahhulme@bigpond.com

BTS BEGINNER SWIM AND CYCLE COURSE

We are now offering specific beginner courses for swimming and cycling. With the success of the beginner triathlon courses we have decided to offer some further course in swimming and cycling.

The swim courses will include video stroke analysis and are a great opportunity for people looking at improving their swim. The bike courses are designed for those people new to cycling and who want to learn how to ride safely on the road and improve their fitness at the same time.

Full details of the courses are on http://www.brisbanetrisquad.com.au/BeginnersSquad.php

WEEKEND RACE RESULTS

The last Gatorade race at Raby Bay saw a sold out field compete in perfect conditions. With the latest beginner course graduating we had around 50 athletes competing in the enticer and main race events.

For the majority of the beginner course it was the first time at a triathlon event and after 8 weeks of training they were ready to go. Some of the girls especially went very well. In the ladies 16-35 age group, Kaite Dall and Tara Purton were 2nd and 3rd respectively with Thalia Murdoch 6th in the same category. It was also pleasing to see the whole beginner course really enjoy the event.

In the Gatorade race another former beginner course graduate from last year, Nicola Savage was second in the ladies 20-24. Nic has an amazing amount of natural ability and was only overtaken in the last part of the run. Nic has shown that with some further development and consistent training she will be able to compete with the leading age group girls in South East Queensland.

In the men’s 25-29 Mark Pierce and Mike Hill were 5th and 6th. It was a race within a race has they had a sprint to the line with Mark just getting Mike at the last corner into the finish. These boys have developed a great rivalry over the last couple months and will continue to push each other to better results next season.

Numerous other members posted PB’s on the same course which is a great way to finish the season.

TRAINING THIS WEEK

Tue and Thu morning run sessions now start at 5.45am. Over the next few weeks we will do some easy aerobic runs before we get into a strength phase of hills. The Wed morning and Fri bike morning sessions will still have some shorter faster work but weekend sessions will be easier and longer.

This Sat is the first trail run back at Mt. Cootha and Sunday a long easy ride from Velo. Both sessions have 2 groups.

NEW BTS COACH

We would like to welcome a new coach to BTS. Jocelyn Pollock will be coaching swimming this Thursday night and working a lot with future beginner courses as well as main squad sessions.

Jocelyn has been working in the fitness industry for the past 10 years, and is both an experienced triathlete and coach. She obtained a bachelor of physical education and psychology degrees in Brisbane, Queensland, while working part-time for six years at the University of Queensland Aquatic Centre. She coached triathlon- specific swim, bike, run sessions for adults, learn-to-swim classes, adult stroke correction, water aerobics, adult fitness classes, school age swim groups and life-guarding. 

She has also been a triathlete for the past 10 years, representing Australia at the state and international amateur level and competing for Australia and Hong Kong at the elite level in ITUOlympic distance. She qualified for the Australian Age Group World Championship triathlon team in 2003 and again in 2005, where she placed 2nd in the triathlon and Aquathon. In 2006, she turned professional and raced the ITU Triathlon Circuit representing Australia and HongKong.

Jocelyn is is currently studying her Masters in Health studies at the University of QLD. As you can see she is very experienced and a great addition to the BTS coaching team.

MORE NEWS

In the next couple of days we will send out another blog with details about the new Tour de triand the BTS athletes that have been selected to represent Australia at the World Age Group Championships on the Gold Coast.

TRAINING - WHAT’S NEXT?

As the 2008/09 season comes to an end, it’s time to think about what’s next. We have Raby Bay this Sunday and for a few others Byron Bay on May 9th but for the majority, now is a time to rest and recover.

This recovery time also allows you to think about new goals for the 2009/10 season. In previous blogs there has been mention of members that have achieved some big improvements in race times. The main reason for their success is that they followed a simple formula of consistent training and setting new goals.

The consistent training continued to develop their aerobic capacity. Day after day, week after week and month after month with every session adding more power to their aerobic engine. Think of it like a bank account where a training session equals a deposit. The more deposits you have the bigger the bank account. The more money in the bank the more you can with drawl on race day. Their goals meant they had a reason to get of bed and do the training.

A session that we will reintroduce over the next few months is the weekend trail run from Mt.Cootha. These sessions a great way to build that all important strength and endurance for your run. The first one is next Sat the 25th of April so check the calendar for start times.

The Sunday morning bike sessions will commence from Velo each week with 3 different groups. The focus for the first couple of months will be easy group riding. May and June is a time to slowly build some endurance on the bike keeping the intensity low, however the mid week rides will still have some intensity. Towards the end of June we will start some strength work in the hills and regular runs off the bike.

Some events that we will be part of over the next few months include:

1. The Westpac 24hr Tour De Tri on June 6th & 7th
2. Century Bike Ride on June 14th
3. Gold Coast Marathon on July 5th
4. Noosa Half Marathon on August 2nd
5. Noosa Triathlon camp August 21st-23rd
6. Bridge to Brisbane Fun Run August 30th
7. World Triathlon Championships from September 9th-13th
8. Gold Coast Half Ironman October 4th

BEGINNER COURSE GRADUATION & DRINKS

Our latest beginner’s course finishes this week with the Raby Bay event. After 8 weeks they have all put in a great effort to get to this point. To help celebrate the end of their course we are having drinks at the Ship Inn, Southbank on Sunday from 4pm. Hope to see you there.

WHEELS FOR SALE

Rusty Skinner is selling his flaspoint 60 wheels, 12-25 cassette, GP4000 tyres, valve extenders and 2 spare tubes for $1600. Contact him on M: 0401 699 187 if you’re interested

IRONMAN AUSTRALIA

Although the weather was not kind on Sunday all 13 BTS athletes that started Ironman on Sunday finished the race. Despite the 5 days of rain leading into the race and the mud pit it caused around transition everyone was feeling good and looking forward to the race.

Unfortunately the rain persisted on race day until about lunch time making the bike leg a very wet and potentially dangerous affair. However despite that everyone went across the finish line with a smile on their face. The results are as follows:

Scott Budd: Placed 5th in the 45-49 age group and did a 21 min PB to cross the line in 9.47. He also secured a spot to go to Hawaii in the process. To be setting such a huge PB at Scott’s age is atestament to how hard he has worked over the last few months.

Scott is living proof that if you want it bad enough it will happen. As a partner in one of Brisbane’s most prominent law firms he works some long hours. However with great timemanagement skills he was able to get the work done and come away with a fantastic result.

Nigel Mather: The big easy from New Zealand left nothing on the course to cross the line in 10.07 just outside his PB of 9.53. This was his first visit to Port after having raced the NZIronman a few times before where he has qualified for Hawaii in the process.

Had a great swim and bike but just faded slightly in the run to miss out on breaking 10hrs. Nigel and fiance Leah are getting married next weekend back in New Zealand. All the best guys.

Tim Osborne: Backed up for his second Ironman Australia to cross the line in 10.50 which was a 32 min PB. He set PB’s for the swim, bike and run and looked strong all day. A great result for the self confessed OCD man and like last year he was the last to leave the 4th leg party.

Was also seen trying to convert some younger more impressionable BTS members to the benefits of using tubs to store their triathlon gear. If you haven’t been on the IM Vlog yet or are having trouble sleeping one night take a look at Tim’ tour of his triathlon room at home!

THE IM VIRGINS:

Rusty Skinner: The first one of the IM virgins to cross the line in 11.37. Had a smile on his face all day and really enjoyed the IM experience. Despite a limited run preparation due to injury and a cold leading into the race, he had a great day.

Our resident baker is off to Townsville with his wife Karen to take over the running of the Bakers Delight Franchise. Good luck and hope to see you back next year.

Paul Smith: For someone who did out beginner’s course 12 months ago and his first Olympic Distance Race at Noosa last year to cross the line in 11.50 is a great effort. He thrived on the training for IM and could potentially go under 11 hrs next year. Always positive and up beat Paul has also lost about 10kg in the process.

Gerrad Duffy: The self confessed style guru of the group Gerrad just missed out on breaking 12 hrs when he crossed the line in 12.01. Had a consistent day across the swim, bike and run and with further training is capable of going well under 11.30 next year.

Darren Low: In his first 1500m triathlon swim 3 years ago at Mooloolaba he was second last out of the water in over 40 mins. On Sunday he did a 1.08 swim for 3.8km and followed it up with a great bike and solid run to cross the line in 12.42.

Ewen Larsen: Had a great swim of 64 min and a 5.37 bike to set himself up for a solid finish. Unfortunately an ankle injury from his motor cross and mountain biking days that will most likely require surgery very soon reduced him to a walk for the second half of the run. Still came through to finish in 12.14.

Suzanne McCarthy: On the first lap of the bike Suz had a puncture. Not unexpected due to the conditions but unfortunately she also fell heavily coming around a corner at the 60km mark of the bike. Despite this she soldiered on to finish the race with a smile on her face and a positiveattitude. Her finishing time of 12.52 is a great effort considering she was on the ground for a good 20 minutes after her fall.

Chris Arlott: Chris exceeded his own expectations when he finished in 13.08. Looked as though he was doing it easy all day and really enjoyed the experience. Only started swimming 6 months ago so to do a 1.15 swim was a great effort. First to admit he struggled with the training at times but maintained a positive attitude when it mattered the most, race day.

Richard Fairhead: Our resident Canadian could not swim when he and his young family moved to Brisbane a little over 12 months ago. You’ll see from some of the pictures on the IMvlog he was very happy when he started the bike leg. Another one who really enjoyed the IMexperience and despite not quite getting the nutrition right on the day he was happy to cross the line in 13.03.

Craig Maynard: From 120kg smoker and drinker to an 83kg IM finisher in less than 3 years. Craig thrived on the training for IM to finish in 13.42. He had some battles on the day with numerous toilet stops due to an upset stomach but there was no way he wasn’t going to finish.

Jeff McGuire: The weekend before the race Jeff was laid up in bed with a raging fever and bad flu. Right up until the day before the race he was still not well and confessed he had serious doubts about even starting.

However he took his place at the start and came home on 13.44 which was a great effort considering how unwell he was in the lead up to the race. Another who will admit to really struggling with the training at times he battled through to become an Ironman.

Have a look at the IM Vlog to get every one’s views on the day before the race. It is very interesting to see the contrast and the way everyone was feeling. In the coming weeks we will also do some post race interviews to get their thoughts.

GEELONG QUALIFIER

Racing at Geelong in the last qualifying race for World Championships was Vanessa Dellow, Renee Jones, Robson Bond and Paul Thisleton. Vanessa and Renee had their best race of the series to place 9th and 4th respectively. In doing so they have secured their selections for the World Champs. Robson and Paul also raced well to hopefully secure selection in their respective age groups.

OXFAM NEW ZEALAND 100KM TRAILWALKER

Ali Catto and Bec Thorn placed 11th in this event on the weekend in a touch over 17hrs. This is a fantastic result for the girls who have trained incredibly hard over the last few months.

GOOD LUCK

This weekend we have a number of BTS athletes competing in different events through out Australia and New Zealand. For the majority of the squad Mooloolaba was their big event, however we still have over 20 athletes competing in their big races this weekend.

At Ironman Australia in Port Macquarie we have 13 athletes competing. Of those 10 are doing an Ironman for the first time. Naturally they are all a little anxious but they have prepared well and are ready to race. You can follow their progress on the Ironman live website athttp://ironman.com/ You can also get their latest thoughts and views on the BTS IronmanChannel.

Flying to New Zealand to compete in the Oxfam 100km Trailwalk are Bec Thorn and Ali Catto. As part of their preparation Bec and Ali have been doing some massive sessions including 6-8 hr trail runs and regular runs of the river loop. Bec and Ali did their first Olympic Distance Tri last weekend in Mooloolaba after doing the ladies beginner course last year.

Also heading over NZ to compete in the 102km Grape cycling event are Michelle and Rich Gray. This is one of New Zealand’s biggest cycling events and I’m sure our favourite Kiwi couple will have a great race.

Finally heading to Geelong to compete in the final qualifying race for the Olympic Distance event at World Champs are Vanessa Dellow, Kate Nind, Renee Jones, Paul Thisleton and Robson Bond. With a good race all are a strong chance to secure selection in the Australian team for World Champs.

From all the coaching staff and athletes at BTS good luck.

WEDNESDAY NIGHT SWIMMING

For the next few weeks there will be no Wednesday night swimming. Whilst the majority of the squad are taking a break we will just have Tue and Thu night swimming.

BYRON BAY TRIATHLON

If you’re interested in competing at the Byron Bay Triathlon don’t wait to get your entry in. Numbers are limited at this event with some age groups already reaching capacity. Held on a Saturday afternoon it’s a great race with a relaxed atmosphere.

There will be quite a few BTS athletes heading down to compete in the individual and teams so it should be a great way to finish the season.