Coffs Harbour Triathlon Club News

The Valley Challenge

Kim Fuller — Wed, 16 May 2012 12:43:26 GMT

The Valley Challenge is a major fund raising and community event being staged by the Boambee Public School P&C Association on the morning of Sunday 3 June, 2012.

The event is open to the whole community. Money raised will be put toward a new outdoor learning area and amphitheatre in the school grounds.

THE COURSE
The fun run will start and finish on the playing field at the rear of Boambee Public School and will use a temporary passageway through paddocks on the adjoining property to access McAlpine Way to the west. From here the run will extend along three separate courses of 2.5km, 5km and 10km length using roads and tracks in the Middle Boambee valley. The 2.5km run will start at 9.30am and the 5 and 10km run will start together at 10.15am.

HOW TO ENTER
All participants must submit a completed registration form and waiver with payment to the registration desk at the school on event day prior to the start of the race. The desk will be open from 8.00am. Registraton Forms are attached or can be downloaded at:
www.boambee-p.schools.nsw.edu.au.

ENTRY FEES
Individual entry: 2.5km run $5.00
5km run $10.00
10km run $15.00
Family entry: (any course) $20.00

valley challenge poster_low.pdf

2012 Valley Challenge Information and Registration Pack (2).pdf

AGM

Kim Fuller — Thu, 03 May 2012 17:42:13 GMT

Coffs Harbour Triathlon Club Annual General Meeting is to be held at the Coffs Harbour Yacht Club in the downstairs meeting room on Monday 28 May at 7:30pm.

All welcome!

Champs - Race Report from Andrew Rowlings

Kim Fuller — Mon, 30 Apr 2012 20:40:06 GMT

CHAMPS
Well done to the team of competitors, officials, spectators and supporters who headed to Forster last weekend for the 2012 NSW Triathlon Club Championships and returned home after regaining the title of leading triathlon club in country NSW.
Everyone I have spoken to thoroughly enjoyed their weekend, with great racing and even greater celebrations following the event.
Scouring the results on Saturday night, the first thing I noticed was the shift in the demographic of our membership base, and subsequent pointscoring at events of this type.
It is not that long ago that the Coffs Harbour Triathlon Club points tally was dominated by athletes over 40 years of age. The Forster results clearly indicate that this has been dramatically turned on its head, with the categories where we were previously light in representation coming to the fore and providing outstanding finish times in both genders of the younger age divisions.
This does not mean the “older brigade” have stopped contributing, but that the sub-40-year-olds have caught up, and surpassed the “oldies” in representation and age group top-end performance.
We had eight members finish in the top five of their categories... Dan Stein, Richard Pearson, Ben Webeck, Michael Dougherty, Cat Benger, Aimee Sutton, Chris Lefeaux and Lyn Fulton.
Taking top 10 spots were Leighton Rogan, Clint Rowlings, Hadley Black, Lyndal Green, Peter Giddins, Caron Mackie, Sharon Williams and Trish Moffatt.
Those to finish in the top 20 were Lachlan O’Reilly, Guy Leckenby, Glenn George, Dave Leckenby, Paul Del Gigante, Lisa Alford, Josh Doak, Emma Sutton, Pim Heaney, Dave Moffatt, Carla Westwood, Kim Fuller, Peter Wood, Cec Tempone, Marg Gill, Ken Crabb, Lisa Holley, Jo Magill and Steel Beveridge.
Inside the top 30 were Mark Garner, Sinclair Black, Guy Dickens, Michael Stubbs, Ryno Neser, Leanne Wellington, Isabella Bowes, Kristen Pigram, Michelle Clarke and Garry Westwood.
Making a contribution just as valuable as all those above were Steve Alford, Norman Howard, Mark Heaney, Phil Viles, Chris Hurrell, Brett Taylor, Ian Nash, Mick Martin, Bridget Diffey, Kristy Ylinen, Marius Neser, Ellie Luhr and Andrew Wellington.
As always, apologies for anyone I have inadvertently overlooked.
One fact that does need to be pointed out, is that the first time I can recall since the inception of the NSW Club Championships, Coffs Harbour had three members finish in the top 20 competitors over the line. Daniel Stein continued his rich vein of form to take ninth, and must surely now look to take his place in the Australian Olympic Distance team to race in Auckland later in the year. Richard Pearson showed his usual spark to take 15th despite a long and arduous season, while Ben Webeck in 19th spot demonstrated his short course speed has not been diminished by his long course training schedule.
For the ladies, Cat Benger also took a top 20 position, finishing 16th female across the line.
For the record the top 6 clubs were: Balmoral, Waringah, Hills, Cronulla, Coffs Harbour and Port Macquarie.

IRONMAN
Focus now turns to this weekend’s Australian Ironman at Port Macquarie, where we will be reasonably well represented.
Local starters and numbers: #38 Jason Limbert, #491 Kristian Parkhill, #944 Chris Limbert, #1095 Rod Jozeps, #1133 Andrew Rowlings, #1157 Jon Waites, #1230 Peter Wood, #1446 Christine Lefeaux, #1470 Caron Mackie, #1486 Jenni Williams, #1488 Anne Grundy.
If you are unable to get to Port to witness the race live, progress can be monitored via the link at www.ironmanlive.com where you have the option to enter either a surname or race number to see the splits of the individual athletes.
I have asked a couple of the competitors to answer a few questions, and here are their replies:

KRISTIAN PARKHILL...
How long have you been competing? This is my fifth season.
What got you started? I was introduced to triathlon by my wife’s parents, Dennis and Rose Jeff. They encouraged me to give one a go. I did, liked it, and continued.
What was your sporting background? As a kid I waterskied a lot and played basketball. Then moved on to footy, surfing, snowboarding and boxing.
With Port on the horizon, what are your expectations? I expect it to be a very tough day. In training I have set my target to try and go under the eleven hour mark. See what the day brings. I would like to be in control the whole day. If can achieve that, I will be stoked.
How has your leadup been? I feel like it has been pretty solid. Started about six months ago working on my fitness and strength. Training has been consistent, with no major injuries. Had heaps of support from my beautiful wife and two girls, along with all my family and friends. Thanks. Been eating real healthy, and trying to rest up now. Bring it on.
What have you done differently to previous Ironman races? Heaps. This time I have devoted my life to prepare for this race. Although I have not followed a program as such, every training session and race up until now has been building to peak at Port. In previous Ironmans I haven’t had a plan and it has crippled me. This time I feel I have my nutrition sorted, and have trained to a pace that I believe I can hold over the distance. I guess time will tell. Bring it on.
Do you suffer from pre-race nerves? Not really. If I start to feel them coming on, I like to flush them down the toilet about half an hour before race start.
What makes Port different from your other IM events in WA? Being closer to home, having family and friends in Port watching makes this one feel real special. Racing alongside the crew from the club is going to be awesome. The big difference is the hills. They took me prisoner in the half down there at the start of the season. Looking forward to the challenge.
What is your favourite training session? Long rides with mates. Go hard , keep it real.
What is your least favoured session? Squad, after a hard day at work.
People always ask volume... what has been your longest training distance for each discipline? Swim 4k at squad, 3k ocean. Bike 130k. Run 30k
More on volume... what has been your biggest week for each discipline? Swim 12k. Bike 500k. Run 60k.
What do you see as your strengths in the sport? My attitude. I am training for life. Love it.
Do you have any pre-race rituals? To try and shake any pre race nerves out, about half an hour before race start.
What will you eat for dinner the night before your race? Not too sure. I will eat early and it won't be curry or pizza.
What is your breakfast pre-race? Swiss Natural Muesli, a banana, coffee, 2 max caps, 3 gels.

CHRISTINE LEFEAUX...
How long have you been competing? This is my second full season in the Tri Club. My 1st season I started small with the short course. The last race of that season I did the normal course - just loved it so much I entered Port Half Ironman 2010.
What got you started? I work with Eddie Harrod and he would talk about what a wonderful club the Tri club was and his enthusiasm for the sport is contagious. I had just gotten my 1st bike to do a charity ride so felt I should put it to some use. For me it was a personal challenge as I felt Tri's epitomised the perfect sport encompassing the 3x disciplines.
What was your sporting background? Prior to Tri's I was in the outriggers. As a youth I was a speed skater and in the Australian roller hockey team (it was the 80's ok). Swimming, cycling and running are all new for me but I must say the hardest to learn has been transitions!!
With Port on the horizon, what are your expectations? Ironman is such a personal challenge. I have set myself clear goals for each leg and on the day will of course concentrate solely on that. As there are other elements that can affect the day (such as mechanicals, weather, nutrition) I like to have an A, B and C goal as you need to be flexible and able to re-adjust if things don't go perfectly.
How has your leadup been? I'm really happy with my lead up. I have been lucky enough to have a slow build - I have been working towards this one race for 5 months now. I am feeling ready and excited for Port.
What have you done differently to your previous Ironman distance race? Of course with the 1st Ironman everything is new and unknown. Now I have the confidence in myself to actually finish ... this time I've been working on maintaining a higher speed. My run sets in particular have had more repeats focussed sessions thrown in. Last season I wanted to do "everything and every race" ... this time I have been more selective and let go of a lot of the smaller races to concentrate on building my endurance.
Do you suffer from pre-race nerves? YES. My nausea had already started when I think about it. BUT on the day I know I won't be nervous. You just need to put all your faith in the work you have done to get you to the start line... then just focus on the job ahead.
What makes Port different from your other IM distance event in Cairns? Port is special as it's close to home and you have to benefit of so many Coffs Tri members supporting you. Joshie will be at the finish line and of course that is so important. The course itself is very different. Cairns was hot and the cycle although hard in places (going over the ranges) was just spectacular so took your mind off things. Port tends to be quite windy and the cycle traditionally not fast... I'm really looking forward to testing myself there though.
What is your favourite training session? Long rides. I've been working so hard on my running too .... so must say that I've felt the most satisfaction from the 1 km repeats.
What is your least favoured session? Build swim sets as I usually like to settle into 1 pace. But usually your least favourite is the one you need the most.
People always ask volume... what has been your longest training distance for each discipline? Swim 4.5km / cycle 185km / run 32km.
More on volume... what has been your biggest week for each discipline? swim 10km / cycle 400km / run 65km. Largest total volume in 1 week was 23 hours of training.
What do you see as your strengths in the sport? Cycling and inner strength.
Do you have any pre-race rituals? Go over the course and walk through transition area - I like to not have to think about these things on the day. Where I am going should be 2nd nature. I also like to have race day nails so I feel nice on the day and I write a motivational quote on the backs on my hands. Last year I wrote a quote given to me by Andrew Rowlings .... "Only you will know which road you took"
What will you eat for dinner the night before your race? I will have a large lunch and a very early dinner. Lunch will be small steak and veg. Dinner very light chicken salad. I will carbo load 2 days prior with pasta but not too much - there are formula's of course to how much per body weight.
What is your breakfast pre-race? Up n Go, Le rice heated with banana and a coffee.

25 MINUTE HANDICAPPERS
This season the committee implemented the 25-minute optional start for any of the male competitors who elected to forego their pointscore tally for the year. On behalf of those who chose to participate, Clint Rowlings has submitted the following:
“On behalf of everyone who took the option to race off the 25 minute handicap this season I would like to say thanks to Paul Courtney and the Club Committee for allowing this to happen.
“Being given the chance to better yourself and race each other has been the highlight of not only mine but many other competitor’s season. The improvement from this form of racing has been noticeable and I hope that next season the females of our club could somehow employ the same start to help drive their times lower as the year progresses.
“Thanks to Race Director Paul Courtney and all involved for realising that a bit of friendly competition will let us get the best out of ourselves.”... Clint Rowlings

FUNDRAISER
Club member and sponsor, Julie Jardine will be running a half marathon on 1st July on the Gold Coast and is seeking assistance to raise funds for her charity. Simply click on http://www.fundraiseonline.com.au/fundraise/charityinfo.aspx?id=136 to donate to her cause, the CanDo Cancer Trust.
The CanDo Cancer Trust is a local charity that keeps all the funds here in Coffs Harbour for those suffering from cancer that are in financial hardship, aiding them with food, fuel and paying household bills. The aim is to keep any funds raised here locally, and is a great incentive to set a goal and join in the run.
If you are already participating in the upcoming Gold Coast Marathon and want to fundraise for the CanDo Cancer Trust? It’s easy, with a few clicks of a mouse, you can have your own fundraising page up and running in minutes – share it by email, facebook, twitter or blog about it and get your social networks donating to a wonderful cause. Simply click the link to get started, what are you waiting for? Get started here: http://www.fundraiseonline.com.au/fundraise/charityinfo.aspx?id=136

GOLD COAST MARATHON
While on the subject of the Gold Coast Marathon, don’t forget to join as part of my run team.
If you are considering entering any of the distances available at the Gold Coast Marathon weekend, there will again be a “Coffs Combination” team entry available.
You will receive a 10% reduction on the normal entry price, but to do so we need to pay for all team members at once. Therefore, should you enter as a part of the team, you will not be asked for payment online, but should direct your entry fee to me so that I can pay in one sum.
To enter into the Coffs Combination team for the 2012 Gold Coast Airport Marathon, please follow the below instructions:
Step 1: Go to www.goldcoastmarathon.com.au
Step 2: Entry  Enter Online
Step 3: Read the entry conditions and begin the entry process
Step 4: Are you entering as part of a team  ‘I would like to search for an existing team’
Step 5: Enter the team name and hit to search and display the team
Step 6: After the search, the team name will appear. Click next to the team name.
Step 7: In the password field, enter com2012 and click JOIN.
Step 8: Once the team code is accepted, you then progress through the normal entry steps 
Step 9: Select the event and category and click CONTINUE
Step 10: Select specific event category/price and click CONTINUE
Step 11: Enter all your personal information and click CONTINUE
Step 12: Select any extras/functions and click CONTINUE
Step 13: Review the entry (no discount will be displayed, discount calculated when team payment is made) and click SAVE AND EXIT
Step 14: Please take note of your reference number.
You are now entered in the Coffs Combination team for the 2012 Gold Coast Airport Marathon!
After the 10% reduction for group entry, costs are: Marathon $108, Half Marathon $76.50, 10km $49.50, 5.7km $36, Junior 2 or 4km $22.50.
If you require further details please let me know, or if you would prefer to transfer your entry fee electronically, I will provide you with account details. Cash or cheque is also OK.
Note that teams need to be finalised prior to the end of May, and I have to be fully paid by May 30.

RIP
It has been brought to my attention that one of our former members passed away last Thursday.
Those of us who knew Vicki Maroulis will remember her as a quiet, caring individual who embraced her cycling and triathlon racing with enthusiasm and passion.
On behalf of the Coffs Harbour Triathlon Club, condolences are extended to her family and friends.

VENTOUX CYCLES PERFORMER OF THE MONTH
The $125 voucher from Ventoux Cycles for the best performer for the month of April goes to a member who has been plugging away consistently throughout the year, and despite long course goals still managed a PB at the last club race of the year.
Kristian Parkhill finished under 64 minutes in his last club hitout prior to this week’s Ironman at Port Macquarie.
Not only have his times plummeted but his club spirit has to be admired. Although not racing at the NSW Club Championships at Forster last weekend, he still made the trip south as a volunteer and supporter of fellow club members.
His spirit and athletic ability will hopefully reap rewards over the Ironman distance on Sunday, but he also receives a certificate entitling him to $125 worth of goods or services from Ventoux Cycles in Park Beach Road.

WISE WORDS
“The pain of discipline is shortlived, but the pain of regret is forever”.

ITU Success - Latest news from Andrew Rowlings

Kim Fuller — Tue, 17 Apr 2012 19:48:11 GMT

GREAT RACE
Several members headed to Sydney on the weekend to race in the age group ITU event, with undoubtedly the star performer being Daniel Stein, taking 17th place overall and winning the 25-29 year age group.
This enables Daniel the opportunity to contest the ITU Age Group World Championships in Auckland later in the year... a tremendous result from a very dedicated and talented athlete that has continued to improve throughout the season.
Although Daniel was a standout, there were others who had very good race day results.
As usual, apologies to anyone who I have missed while running through the 100+ pages of finishers, here are the Coffs members times: Daniel Stein 2.03.40, Jacob Boyd 2.14.15, Leighton Rogan 2.20.22, Aimee Sutton 2.32.42, Sarah Brazenor 2.38.37, Paul Del Gigante 2.42.29, Jon Yearsley 2.42.32, Arron Walton 2.44.31, Rachael Breen 2.49.47, Norman Howard 2.52.23, Jenni Williams 3.18.54.

KONA WIN
The Ironman Legacy Program grants loyal Ironman athletes an opportunity to compete in Kona at least once in their lifetime. To be eligible for selection through the Legacy Program, athletes must have completed a minimum of 12 full-distance Ironman-branded races, have never started the Ironman World Championship, have completed at least one Ironman event in each of the 2010 and 2011 seasons and be registered for an Ironman event in 2012.
And we have a local winner in the lottery!
Peter Wood will realise his dream of racing on the Big Island, after receiving confirmation this morning that he was one of the 100 recipients from around the globe to receive a starting spot via the Legacy Program.
Hopefully with Ironman events in Port Macquarie and Cairns on the horizon, there may be a few more Coffs members joining Woodsy in October.
I’m not positive whether Peter Wood is ready for Kona: BUT I am 100% sure that Kona is not prepared for Peter Wood!
Congratulation Woodsy, your persistence has paid off.

WET WEEK
Doesn’t look real promising this coming week... lots of wet days and not much sun.
Be careful on the roads this week. A wet surface, holiday traffic, compulsory late season training in all conditions will all combine to make things difficult for cyclists.
You long course athletes, suggest you wear at least one additional layer to keep the body warm despite the rain. Would also consider supplementing with a multi-vitamin, garlic & horseradish or vitamin C over the closing weeks of your preparation.

CLUB RACE
Unbelievable, but the racing season draws to a close this weekend with a scratch race followed by a barbecue.
Sponsors are NAB Business Banking, Faircloth & Reynolds, and Bob Wallis Cycles.
The mass start is scheduled in order to get members accustomed to that turmoil at the swim start, in readiness for the NSW Club Champs the following weekend.
Please get down to the Yacht Club early, as the clock will start ticking at 6.45am.
Forecast is for an overnight minimum of 16, rising to a maximum of 25. The good news is that we are meant to see some sunshine on Sunday, and the winds will be light from the north west.

RUN GAIT
See the below link for some interesting thoughts on the running technique of the leading professionals at Ironman Melbourne recently...
http://www.firstoffthebike.com/tri101/2750-ironman-marathon-analysis
The article is written by Campbell Maffett, a well credentialed and experienced coach from Melbourne.
You will note the absence of Cec Tempone from the footage, as it was determined he was perfectly efficient and no criticisms could be drawn. Peter Wood, however, is a work in progress and the complete dossier on his mechanical run deficiencies should be compiled prior to IM Melbourne 2013.

GOLD COAST MARATHON
Yes, it seems like a long way off, but July 1st will be here before you know it.
If you are considering entering any of the distances available at the Gold Coast Marathon weekend, there will again be a “Coffs Combination” team entry available.
You will receive a 10% reduction on the normal entry price, but to do so we need to pay for all team members at once. Therefore, should you enter as a part of the team, you will not be asked for payment online, but should direct your entry fee to me so that I can pay in one sum.
To enter into the Coffs Combination team for the 2012 Gold Coast Airport Marathon, please follow the below instructions:

Step 1: Go to www.goldcoastmarathon.com.au
Step 2: Entry  Enter Online
Step 3: Read the entry conditions and begin the entry process
Step 4: Are you entering as part of a team  ‘I would like to search for an existing team’
Step 5: Enter the team name and hit to search and display the team
Step 6: After the search, the team name will appear. Click next to the team name.
Step 7: In the password field, enter com2012 and click JOIN.
Step 8: Once the team code is accepted, you then progress through the normal entry steps 
Step 9: Select the event and category and click CONTINUE
Step 10: Select specific event category/price and click CONTINUE
Step 11: Enter all your personal information and click CONTINUE
Step 12: Select any extras/functions and click CONTINUE
Step 13: Review the entry (no discount will be displayed, discount calculated when team payment is made) and click SAVE AND EXIT
Step 14: Please take note of your reference number.

You are now entered in the Coffs Combination team for the 2012 Gold Coast Airport Marathon!
After the 10% reduction for group entry, costs are: Marathon $108, Half Marathon $76.50, 10km $49.50, 5.7km $36, Junior 2 or 4km $22.50.
If you require further details please let me know, or if you would prefer to transfer your entry fee electronically, I will provide you with account details. Cash or cheque is also OK.
Note that teams need to be finalised prior to the end of May, and I have to be fully paid by May 30.

WISE WORDS
“It's very hard in the beginning to understand that the whole idea is not to beat the other runners. Eventually you learn that the competition is against the little voice inside you that wants you to quit" - George Sheehan

Tickets for Presentation Night Available Online

David Leckenby — Sun, 01 Apr 2012 20:49:16 GMT

Tickets for the end of season presentation night can now be purchased online via sticky tickets.

Click here for event details.

Current News

Kim Fuller — Tue, 21 Feb 2012 16:36:55 GMT

RACE TIME
It’s on again this week... another club race scheduled for Sunday on our usual course, in the usual format.
Sponsors for the week are Coffs Harbour YHA, Coffs Harbour Ocean Swims, Thermal Electric and Harbourside Markets.
At this stage the forecast is for a clearing shower, overnight minimum of 20 degrees with a maximum of 27. There will be another wade at the beginning and end of the swim, with low tide at 5.30am.
At this stage of the season, there are loads of athletes hitting top gear, so some hot racing can be expected in both the long course and shorter option.
Following the event, a barbecue will be held for club members and their family.
Please ensure you register early, so that we can get a prompt 6.30am briefing and 6.45am race start.
Race Director Paul Courtney will be seeking assistance from members: he does not need duty personnel, but is raising funds for the KIDS Foundation in conjunction with his Ironman Melbourne plans, less than five weeks away. There will be a donation box on site, and Paul would appreciate any assistance with gold coins being the favoured option.

CLUB CHAMPIONSHIPS
Entries are now open for the 2012 Club Championships to be held at Forster on Saturday, April 28.
The event is only open to current financial members of Triathlon New South Wales/Triathlon Australia who are members of a club that is affiliated with Triathlon NSW. Competitors must be 15 years of age or older as at 31 December, 2011.
Go to http://regonline.activeglobal.com/triathlonnsw2012clubchampionships to enter online.
Remember that the Coffs Triathlon Club has accommodation booked for the Friday and Saturday nights, available to members on a first-in first-served basis. A charge of $85 will give you two nights accommodation, a T-shirt plus food and drink on Saturday evening. You can pay Jo Magill or Bella Bowes to secure your bed.
Note that you still need to enter the race independently, even though you confirm your commitment to Jo or Bella.

JETTY SWIM
Last Wednesday evening we had an enjoyable swim set in the harbour adjacent to the jetty, which was predominantly about entering and exiting the ocean comfortably.
This week will be a little more testing, starting with a swim around the jetty (optional) before pairing up and working on wash-riding on the return journey.
More ins-and-outs should elevate the heart rate, before finishing with a handicap start swim around the jetty structure one last time.
There is a $5 fee applicable to these sessions.
Should you require further information, please let me know.
Note that the session will be cancelled if there is any storm activity or unsuitable weather conditions.

WISE WORDS
“Why is your trophy bigger than mine, when I came first and you only came second?” – Five-year-old Cooper Marle to his mother Kylie, following presentations at Trial Bay on the weekend.

Wet Week - from Andrew Rowlings

Kim Fuller — Wed, 25 Jan 2012 16:41:16 GMT

Better get the wet weather gear out for the next week or so... all the forecasts look miserable, with little respite through until next week, although we will get some glimpses of the sun into the weekend.
Unfortunately this time frame includes our next club race on Sunday, with showers predicted and solid south-westerly winds around start time. After an overnight low of 22, we are expecting 29 degrees so get yourself ready for some hot and sweaty conditions on the course.
We will again have to contend with a low tide, so prime the legs for a long wade at the front and back end of the swim leg.
Sponsored by High 5, Quality Accounting and Coffs Jet Ski Hire, this week’s event will be followed by a barbecue for competitors and family.
As the speedsters have been pushing the pace at the front, again look for some hot times from both genders on Sunday, even if there are wet roads to contend with.

OCEAN SWIM
The Daybreak Rotary Club last week indicated they have commenced organising the annual Coffs Ocean Swim, which will be held on March 4.
With distances of 2km, 600m and 250m, there is something suitable for all levels.
Hopefully, you will be able to register on-line by the end of this week. Go to http://www.coffsoceanswims.com/ for further information.
Once everything is set in concrete, there will be some training evenings held in the harbour, most likely on Wednesday evenings from 6-7pm. This will be confirmed in the next few weeks.

News from Andrew Rowlings

Kim Fuller — Tue, 10 Jan 2012 16:28:11 GMT

CLUB RACE
Christmas is finished, the New Year is a foggy memory and now it’s time to see who has been diligent with their training over the past few weeks with our first race for 2012 to be staged on Sunday.
The weather forecast looks pretty good, with an overnight minimum of 18 and reaching a moderate 24 maximum. Expect a light south-westerly breeze throughout race time, and a low tide for the race start.
Usually this event throws up a few surprises, with some members hitting top gear on the back of some time off work and increased training load, so the interest will be in who sneaks under the guard of the handicapper and lodges something close to a PB to start 2012.
Sponsors for this week are Coffs Harbour Quality Inn and the Macksville Pharmacy.
As usual, please arrive early to register as it is essential racing gets underway on time in order to avoid the additional traffic always encountered on the course at this time of the year.
Also make sure you wear YOUR OWN timing chip, as swapping between family members creates issues with the timing and also for the handicapper. Although the majority of instances have been accidental, it is still an inconvenience that can be avoided.
My tip for this Sunday is that we will see a different person record the quickest time of the day, with a regular visitor to the area primed for a slick sub-60min result.

WINDY RIDE
We sometimes get a little frustrated with the breezes we experience on the North Coast, especially through Spring and early Summer.
I reckon during November and December, I must have had 10-15 people asking similar questions, like “When is this wind going to disappear?”
We really don’t get it too bad, have a look at this clip from a European training ride:
http://www.youtube.com/watch?v=H8qgjyqibwY
How about the guy trying to get back on his bike at the 55sec mark.

TRIAL BAY
It is strongly suggested you get your entry in to Trial Bay as quickly as possible, as it is likely to sell out again this year.
To be contested on February 19, this is a very popular race on the local calendar and an ideal step-up for those newcomers who would like to try an away race.
Go to www.coastline.com.au to enter online.
For any long course athlete competing on the day, I will be riding home afterward and welcome any company for the 120km back to Coffs. At this stage both Leighton Rogan and Paul Courtney will also take the opportunity for some additional training. This can be a tough trip if the northerly picks up, and over the years my average speed has been as high as 34 and as low as 27 km/hr.
Let me know if you are keen. The only down side is that you miss the awards after the Trial Bay event in order to get on the road before the heat really picks up.

IM TRAINING DAYS
While on the subject of long course training, I will also be riding to Port Macquarie (165km) in early April, then doing a lap of the IM ride and run course the following day.
In addition, will be conducting one of my favourite pre-ironman sets a couple of weeks prior to Port, which is a 100km bike time trial followed by 7-10 2km run repeats immediately off the bike.
Anyone interested in joining either of the above, please let me know and I will give you further details.

MELBOURNE IM
Looks like Ironman Melbourne is quickly becoming the high quality iron distance race in Australia, with several pros electing to head south and give Port Macquarie a miss.
On the surface it looks like the bigger prize purse, and potentially lightning quick course is appealing to our topliners.
Rumoured to be hitting the start line at Melbourne are Craig Alexander, Pete Jacobs, Luke McKenzie, Chris Lieto, Rebekah Keat and Mirinda Carfrae.
Other internationally recognised high performers are also committed, with Peter Wood and Paul Courtney sure to figure prominently.

WISE WORDS
"Nobody ever drowned from sweat”

Pub to Pub

Kim Fuller — Tue, 03 Jan 2012 13:51:30 GMT

Next Sunday the distances are just a fraction longer, with the 30km Pub to Pub to commence at the Golden Dog Hotel in Glenreagh at 6am for the trek to the Amble Inn at Corindi via the hills of Sherwood Creek. There is also the self-timed option of an earlier start for anyone keen to take part, but worried they may be on the course a little longer than the front-runners.
There is a $2 charge for each participant, and early notification of your intention to run would be appreciated to ensure there is adequate liquid on the course. Please advise Steel or Lyn at steelyn@yabba.net.au if you are going to compete.
At present there are two seats available with Lyn Fulton leaving the Amble Inn at 5am to make her way to the start point. Be quick though, as they will be snapped up fast.
Although usually competitive at the front, there is also the opportunity to treat the event as a training day, with previous years witnessing pairs preferring a bike-run routine, swapping from runner to mountain biker at regular intervals.
This is a great event, through some very challenging terrain, and is a good way for those long course competitors to test their run fitness early in the year.

Kingscliff

Kim Fuller — Mon, 07 Nov 2011 17:10:07 GMT

Entries are now open for the Kingscliff races to be conducted in February.
Again, there are distances to suit everyone, from Olympic down to junior events as well as social ride and run formats.

Go to http://qsmsports.com/portal_registration.asp?id=29 for further information.

Dorrigo Fun Runs

Kim Fuller — Mon, 07 Nov 2011 17:09:20 GMT

In conjunction with the 100th annual Dorrigo Show, there will be several running events that may appeal to some of our members.
Starting at North Dorrigo and finishing at the Showground, there are events over 13km, 6.5km and 1.5km.
Adult entry is $10, with juniors (under 17) $6. This includes admission to the Dorrigo Show.
Set down for Sunday, November 27, 2011 further information can be obtained from Kellie Cochran on 66574006.

Triple Sprint

Kim Fuller — Mon, 31 Oct 2011 18:00:21 GMT

We are all aware of the three disciplines comprising a triathlon, but tend to ignore the “fourth leg”... transition.
This week’s club race will reward those who are efficient in transition, as it adopts the triple sprint format: swim/bike/run repeated three times.
Distances are shortened to 250m swim, 6km cycle and 2km run and you have the option of completing the course on one, two or three occasions.
Usually very popular, especially with the younger members, this format really highlights the efficiency of the body to shunt blood from one set of working muscles (legs on the bike and run) immediately to another muscle group (shoulders in the swim).
Usual sign-on and briefing timeslots will remain, so get there prior to the 6.30am registration cutoff to enable everyone to hit the start line at 6.45am sharp.
The forecast for Sunday is for a low of 15 degrees, rising to 23 degrees. At start time you can expect a moderate north-westerly breeze that will pick up throughout the day. High tide is just after 6am, limiting the wade length on entry and exit.

Nutrition Seminar

Kim Fuller — Mon, 17 Oct 2011 18:44:12 GMT

Coffs Harbour will be hosting a free nutrition seminar on October 25 at Cavanbah Hall between 7.00 and 9.00pm. Conducted by Jim Rhoades, a talented speaker, author and nutritionist who has presented lectures at Harvard Medical School.
Tri club members (and health/fitness professionals) may be interested in the event as Jim will talk about how to provide your body with the nutrition it needs on a daily basis and the health challenges which we need to overcome - such as depleted soils, deficient foods, additives/preservatives and environmental toxins. Sometimes people focus on a fitness plan but don’t spend as much time creating their ‘diet’ plan and end up ‘feeding’ their body with empty-calories and still expect it to perform at its peak.
Bookings can be made by contacting Lara Darlington on 0402566092, or further information obtained by emailing info@laradarlington.com.au. Booking is recommended as there is limited space available.

Aquathlon

Kim Fuller — Mon, 17 Oct 2011 18:40:50 GMT

Entries are still being accepted for the NAB Aquathlon to be staged this Saturday, October 22.
Jo Magill can provide full information, or you can collect an entry form the next time you call into the pool, as well as other locations around town.
There are several distances available, with races catering for children right through to a 5km run, 1500m swim, 5km run format for the advanced competitors.

Roundup from Andrew Rowlings: Race Reports from Kona and Woolgoolga...and more......

Kim Fuller — Mon, 10 Oct 2011 15:49:38 GMT

HAWAII
What a great result at Kona, with Craig Alexander stamping himself as a contender for our best ever triathlete in notching his third Ironman World Championship title only a month after regaining the 70.3 world crown. He held off a fast finishing Pete Jacobs to make it an Aussie quinella in the mens race, and with Luke Mackenzie also having a good day, there were three Australians in the top 10.

As expected, Chrissie Wellington took the ladies crown but did not have it all her own way. An average swim had her giving a start to some well credentialed competitors, and it was not until midway through the run where she hit the lead, setting a new run course record in the process. Hot on her heels was defending champion, Australian Mirinda Carfrae who then bettered the winner’s run split to be less than three minutes from the gold.
Although interested in the open race, my attention was focused squarely on Anne Grundy and her progress around the course. She finished 4th in her division in 13.11.40 and will take her place on the podium (again) at tonight’s awards ceremony.
Anne had a solid all-round day, and has sent the following race report...

After every ironman in the series there is the roll down for Hawaii, athletes with a spot , hopefuls looking for a roll down all gather. Drum rolls, excitement, as the spots are taken. What is everybody thinking? Hibiscus, blue water and hula. They should be thinking wind, heat and hills. There is hibiscus, blue water and hula, and the wind, heat and hills are totally overshadowed by atmosphere. Fit looking people of all nationalities strolling the streets or taking advantage of the fabulous shopping.
The organisation is slick, many volunteers, registering is easy, course details explicit. The race briefing was washed out by a passing downpour, after the entertainment, but the literature was sufficient.
Race day eve, raining and ocean swell. Race day, clear and small swell only.
The pros start 30mins before the age groupers, plenty of time to get into the water. No wetsuit swim of course, no wetsuits seems to quell the push and shove, some competitors started 60metres from the central buoy, (boo-ies as they say here) to have their own space. So the swim was pleasant, previous days rain had clouded the ocean so the usual view of sea life was not visible. Out and back swim, no confusion, plenty of buoys and a boat at the turnaround, if Wendy or Rose ever do this swim they will not get out, they will turn around and go back again.
Out of the water, pick up the bag, change room and off on the bike. When I picked up my bike, each age group racked together I thought I must have had a good swim as only one bike had gone but the results do not show this.
Out on the bike, not too bad heading down the Queen K highway, as our names were on our race numbers, people used them and called out, go there Anne (as they passed you), there was a lot of jockeying and friendliness. Most people go to Hawaii more to take part rather than to win. The middle of the bike course is a 30K climb to a quaint little village with stunning views and is of local historical importance, these things were lost on us as we struggled up the hill into a howling head wind, a total bitch. Turning was bliss until the cross wind caught you unawares, but even this was no comparison for the b. Down the hill, turn left for a km, turn right into another head wind, winds both ways, only in Hawaii, but this one little sister to the other. I was among the stragglers heading back into town and the friendliness was increased, making the experience almost fun. The aid stations were plentiful, cold water at all, plus the other usuals. My time somewhat slower than the race plan, a loose plan, but…. c’est la vie. Getting back to transition, puncture free and penalty free has to be a plus.
I should not forget to mention the roads, beautiful unblemished hotmix, and no traffic.
My favourite leg the run, 2 different loops, no chance of getting lost, after the initial “legs where are you?” the run came easy. Again lots of chit chat among competitors, once I had a marriage proposal but not this time. Most of the second loop I ran in the dark, there is minimal lighting, the path is wide as long as you don’t run into the witches hats. (I didn’t and I didn’t see anyone else do it).
As someone said you do this race for the last 10minutes, running down that finishers’ chute is the best experience, cheering, lights, and the evergreen Mike Reilly, “you are an ironman, Anne Grundy from Coffs Harbour New South Wales”.

Thanks Anne for the prompt report, now enjoy your holiday, starting in Seattle on Wednesday.
Some interesting points from the pro race:
*Craig Alexander had the second fastest bike split on his newly acquired Specialised, 13min faster than his previous best.
*Pete Jacobs had the fastest run split BUT an age grouper had the second fastest run, just ahead of Alexander.
*Chrissie Wellington’s new run course record existed for only 2min50sec, before Mirinda Carfrae recorded a 2.52.09 to set a new benchmark.
*Wellington swam 61 minutes to give the leading females almost 9 minutes start out of the water.
*Alexander is only the fourth male to have won three or more Hawaii titles, joining Dave Scott, Mark Allen and Peter Reid.

WOOLGOOLGA
Good results all-round for club members racing at Woolgoolga yesterday, with the race organisers turning on a pristine day to welcome competitors to what is an annual highlight on the North Coast triathlon calendar.
Loads of placegetters in their categories, and some good team combinations also putting together impressive individual splits.
Well done to Richard Pearson for his second place overall to regular winner Clayton Fettell.
Daniel Stein and Jake Boyd also performed well and were highly placed on the leader board.
Full results are available on the club web site.

FRIDAY FUN
Now that Daylight Saving has begun, the Friday evening run-swim-run is back on the calendar.
These begin at 6pm from the carpark immediately south of the Yacht Club, and are a social training event.
Not a bad way to kick-start the weekend if you are fortunate enough to be able to get there on a regular basis.

SCRATCH RACE
Club racing returns to the harbour this week with a scratch start.
Sunday’s forecast is for an overnight minimum of 14 reaching 23 during the day, so it should be considerably warmer than the last event. You can expect a moderate south-westerly breeze though, and the tide will be an hour from its lowest when we hit the water.
Sponsors for the week are Nolan and Partners Real Estate, NAB Business Banking and Coffs Harbour Olympic Pool.
As usual, please arrive early to ensure your place on the start line.
An added feature this week: I have one club membership to be given away for any competitor who chooses to race without a watch, and nominate their predicted finish time. Either email me your time, or see me prior to the start to put your name on the list eligible to have their membership fees reimbursed. Whoever gets closest to their nominated finish time will receive the prize.
In addition, if you happen to guess the exact finish time, to the second, you will receive a 60 minute swim video analysis at the Coffs Harbour Olympic Pool along with a 10-visit admission pass.
This race format has proved popular in the past, and usually results in some slick finish times.
On Sunday you will need to have your name and time to me prior to the completion of the race briefing.

50m SQUADS
Swim training returns to the outdoor pool tonight, with the water temperature hovering just under 23 degrees.
Should you be concerned with that temperature, feel free to wear your wetsuit until you are satisfied that the water is at a level you are happy with.
There will be a focus on distance for the next few weeks, as we take advantage of the additional room provided in the 50m, and begin to include some longer tempo swims into the program.
Squads begin at 6pm on Monday, Tuesday and Thursday evening at the Coffs Harbour Olympic Pool.

AQUATHLON
Entries are now being accepted for the NAB Aquathlon to be staged on Saturday, October 22.
Jo Magill can provide full information, or you can collect an entry form the next time you call into the pool, as well as other locations around town.
There are several distances available, with races catering for children right through to a 5km run, 1500m swim, 5km run format for the advanced competitors.

PORT 70.3
Just a little word of warning for those heading to Port Macquarie 70.3 on November 6... run some hills over the next few weeks!
The course over recent years had been flattened but this year will see a return of the run to Harry’s Lookout, with several rolling hills to contend with.
There is nothing huge, but including some elevation into your training schedule will be beneficial.
As yet there is no competitor listing, but I am aware of a good cross-section of members entered for the race.

DESPERATE
Although I did not get to the last club race, many of those present commented on how cold the morning was, with some stating they ran on numb feet.
It wasn’t until I looked through the photo gallery on the club web site that I realised how chilly the day actually was.
See the below example of Scott Nolan, who had to raid the rag bag at Car Lovers to find something to keep him warm.
Most would probably prefer a bout of pneumonia and frostbite before they had to resort to dressing in such an offensive manner.

DUTY
At this stage we are still one member short for race duty this weekend.
There is a vacancy on the swim leg that needs to be filled prior to Sunday.
All members are required to do one duty throughout the season. If you have not yet nominated your duty day, please do so via Duty Man on the Coffs Triathlon Club web site as soon as possible.

WISE WORDS
“One important key to success is self-confidence. An important key to self-confidence is preparation. “ - Arthur Ashe

Go Grundy!

Kim Fuller — Wed, 05 Oct 2011 18:08:20 GMT

It’s that time of year again... IM World Championships in Hawaii, with our perennial contender Anne Grundy again making the journey to the Big Island to tackle the lava fields, heat, humidity, winds and fellow competitors.
She is number 286, and you can follow her progress on Sunday morning on www.ironmanlive.com by either entering her surname or bib number.
The mens field is pretty hot, despite the absence of defending champion, Chris McCormack. Pre-race favourite is probably Craig Alexander, just in front of Andreas Raelert and Marino Vanhoacker.
As usual, Chrissie Wellington looks unbeatable in the womens event, though if Mirinda Carfrae can stay close on the bike she may make things interesting.

Adult Swim Squads

Kim Fuller — Tue, 27 Sep 2011 12:28:04 GMT

The adult swim squads on Monday, Tuesday and Thursday evenings have now reverted to a 6.00pm start.
The aim is to get back in the 50m pool as soon as possible, and with daylight saving kicking in this weekend, it will make the outdoor option a lot more appealing.
From the resumption of school (two weeks), all our adult sessions will be in the 50m.
This time last week the water temperature had reached a fraction over 24 degrees, but is currently at only 21.
Ideally, the water will be holding around the 25 degree mark by the time we are fully committed to outside training, so favourable weather is all that is needed to have the solar heating working at full capacity.

Any queries regarding the swim sessions, please contact Andrew Rowlings.

Great Job - News update from Andrew Rowlings

Kim Fuller — Mon, 26 Sep 2011 15:03:27 GMT

WELL DONE
In what could only be described as an unequivocal success, Coffs Harbour hosted its inaugural half marathon fun run and walk on Sunday with more than 1300 participants.
Organiser Mick Maley has done a tremendous job in the past nine months to ensure that everything went smoothly, resulting in a day that attracted entrants from all around the country to enjoy the Coffs creek walk... something that as locals we tend to take for granted.
Even a mid-race thunderstorm failed to take the shine of a very enjoyable day.
Coffs Harbour Triathlon Club members were present everywhere you looked: racing, officiating, spectating and generally supporting what is set to become an even bigger event in future years.
From all the participants, a huge thankyou to Mick and Wendy for their efforts in putting the race together.

RACE TWO
Back to multisport events this weekend, with race two in our series to begin from the Yacht Club at 6.45am on Sunday.
Sponsors for the week are long time supporter Woodseys Wheels from Woolgoolga, and new on the scene Holcim concrete products. Thanks to both for their assistance this season. Woodseys offer a wide range of cycling and triathlon products with generous discounts to club members.
Holcim will be providing their mobile barbecue on Sunday, so make sure you stay around for breakfast after the racing has concluded.
As usual, please ensure you are punctual, as the gun will start the race at 6.45am sharp. You need to be registered by 6.30am.
It may be a little cooler this time around, with the forecast for an overnight low of eight, rising to a maximum of 22 degrees. We can also expect a solid westerly breeze, turning to the south as the day progresses.
Be aware that Sunday is the beginning of Daylight Saving, so you will need to put your clock forward by one hour on Saturday night to avoid arriving at the race just in time to see the first people finishing.

LOOK OUT FOR...
My tip for a big race this week is Mark Garner.
He notched a PB first race of the season and has taken that next step from a plus 70-minute competitor, to one of the speedsters capable of a sub 65-minute time.
Courtesy of a solid winter training on both bike and run, along with becoming an institution at the pool, Mark is currently reaping the rewards for the time and effort invested over the cooler months.
No pressure Mark... but everyone will be checking your times this week!

BE CAREFUL
As our season picks up and the warmer weather kicks in, our enthusiasm for training also lifts to another level.
Care needs to be exercised to ensure that you don’t do too much too soon.
Although the word “overtrained” is often used when fatigue and injuries occur, I prefer to think of it as “under-recovered”.
The body can handle the hard training sets, provided it is allowed sufficient time to absorb those sessions before again being put under the pump with another testing routine.
Think about it: the season started with a club tri, following week the half marathon, next week a club tri, following week Woopi tri, the week after another club tri... potentially that is five consecutive weeks of hard hitouts.
Be aware of your recovery between each of these races. It is the hammer training sets between events where you are likely to injure yourself: not because you are overtrained, but because you are under-recovered.

TO COURSE
The Technical Official course to be conducted for any interested member or associate, at no charge, is set down for Friday, October 7 from 6.30pm.
It will be staged from the conference room, Quality Inn, Elizabeth Street, Coffs Harbour.
Should you, or your partner, be interested in obtaining their qualifications please let Jo Magill know by this Wednesday so that you can receive some pre-course reading material over the next few days.

ON TARGET
Has anyone noticed the new Anne Grundy?
Probably looking as fit and lean as I have ever seen her, and the race results reflect the hard work she has put in during the winter.
Anne jets out to Hawaii this Wednesday for another tilt at her age group title at the Ironman World Championships on October 8, and will have all our members support on race day.
Her time at the first club race, and then again over the 21km run yesterday, confirms she is in pretty good shape.
With a few solid training days this weekend to get accustomed to the heat and humidity of Kona, before easing it right off to freshen up, the journey to another Ironman adventure looms closer.
I will provide full details on how you can follow Anne’s race in next week’s newsletter, but in the meantime wish her the best if you get the opportunity.

WISE WORDS
"As you slide down the banister of life, you are bound to pick up a splinter or two in your arse." Queensland horse trainer, the late Vic Rail.

Andrew Rowlings

Duty Roster Now Online

David Leckenby — Sat, 24 Sep 2011 20:29:51 GMT

The duty roster for the 2011/12 season is now online and all current members should have received an email with details on how to login and nominate for your duty. Remember you must nominate for at least one duty for the year. Click the Duty Roster menu for more details.

Christmas Drinks

Kim Fuller — Sun, 18 Sep 2011 18:57:33 GMT

Everybody is welcome for Christmas Drinks on Friday 9th December at 7pm on the deck of the Coast Hotel. Stay for a casual drink, have a meal or party all night!