Report from Andrew Rowlings:
Looks like a good rollup for the reverse format event, and some close racing was the result.
There may be some issues with the splits on the website, with several members suggesting that times were actually 60sec faster than those listed, with run splits having an additional minute added.
With that in mind, the 16.40 split by Richard Pearson is even more impressive with the amended time of 15.40 meaning he held 3min8sec kilometre pace for the 5km. He had Reece Edwards hot on his heels, and these two cleared out to finish well ahead of Lachlan O’Reilly in third.
Tenielle Stubbs was fastest female, but a super-impressive Michelle Randall was not far behind, holding off Carla Westwood.
Zac Freuden and Zoe Burgess were too slick for the remainder of the field in the short course race.
Reports indicated several members drafting on the bike course, so Technical Official Peter Grundy will be officiating on course at our next club race where penalties will be imposed.
There are a few other rules that need to be adhered to on our cycle course:
*No overtaking on the left at any time; *No overtaking from the pedestrian crossing to the dismount line; *No blocking; *When dismounting, the marker cone in the middle of the road is like a roundabout, do not cut the corner; *Numbers must be worn on your back during cycle leg and front/right side during the run leg.
Should you wish to become more familiar with the rules of the sport, there are a couple of places left for TO course on 22nd February. Contact Jo via email email@example.com if interested.
Ben Webeck and Cat Benger headed to Falls Creek for the Australian Long Course titles last weekend, and here is their view on the race:
Race report from top of the world....... Nearly. A big congrats goes out to Falls Creek and Supersprint Events for an epic race in an amazing setting at 1600m
As mentioned the setting is amazing in the Alpine National Park, VIC. Views aplenty. Swim takes place in Rocky Valley Dam (15deg), ride is a hilly three loops across the top of the Bogong High Plains and the run is two loops of the aqueduct trail atop Falls Village with a stinger of a hill. All this being played out in dry conditions at a balmy 7-9 deg C = logistical nightmare!
Ben's take... Nervous for this one! For the two weeks of being here it has been an amazing place to train but knowing how chilly it could be and how helpless I am in it, was playing on my mind. Why on earth in AUS am I going to the coldest place to do a bloody race!?!? Drinking coffee in the morning with the heater on under the covers.... What was I getting myself into!?
Once on the bike, riding to transition those thoughts all go out the window as the adrenaline kicks in. Before you know it transition is set up (Inc arm warmers, gillet & gloves) and down to swim start. It looked epic with the sun rising over the lake .
Plan is always to have a solid start in the swim. Usual smash and grab at the start and exited the lake with a pretty average swim. Felt fine throughout though and can take some positives away from it. Just glad to have my Sailfish on to keep me warm and make me faster..... Long run to the bike after that with T1 perched on top of Falls Creek. (no. 1 transition destination on earth).
Another thing I always aim for and what everyone should aim for is the best ranked transition times. I am usually not far off the mark and historically has made me up many positions in races. This one was a disaster for T1 with the logistical nightmare of layering (note for next time). Once I fumbled my way through, it was onto the bike across the beautiful Bogong High Plains. For this race, T1 cost me a podium!!
On the bike things were OK. Altitude lowers the Vo2 max but that is generally the same for everyone. Was enjoying the ride holding pace and loving it. Demanding course with lots of climbing. Lap two the right side of my abdomen was in a knot. You can only imagine what come out of my mouth! Couldn't work out if it was muscular or fuelling problems. Sipped water took salt tabs but at end of day I had to turn to a Lance Armstrong TdF style cadence and limit the torque on the pedals. At this time you could panic (Which I did).... The bike is usually my best leg...I soon calmed down and just kept doing all the right things in fuelling and getting as much 'free' speed from the course as I could. Spin up the hills and speed down them. Getting to T2 I had EVERYTHING crossed that I would be ok as things were coming good......
T2 better than T1 but still not perfect, I set out to catch everyone :) Things were ok and I just kept focussed all the way around and keeping all the hard training sessions in back of my head. I was pumped as I was able to transfer everything in training to the course....Gained a lot of confidence from that run as it was my best to date on any LC race with rankings overall. I ran myself back into 4th for age category, so not quite enough for the podium aim.
A lot to take from the race, although it didn't all go my way for 100% of the time the lesson is to never give up and trust your training. The recipe in training for a triathlon is a fine balance and the first time my main weapon was taken away I had to try and use another and it succeeded. Maybe it is the training or maybe it is how I cycled the race!?!
My aim now is to go with the running confidence to Jervis Bay LC tri this weekend and cycle hard and run harder off it. See if I can pull it off .
Cat's take... I echo and ditto all the above, the end!!!
Only joking but I won't write war and peace! My race was similar to the course profile, had its up's and down's.
The up's: I rode my bike like a demon, only 2 guys got past me, was able to draw strength from many of our killer training sessions, finished In the same spot as Ben 4th in age category and bagged a top 10 finish amongst the lady age groupers.
The down's: Swim still not clickin,g podium positions had sunk within a few strokes of my unvarnished nails entering the water! 2nd lap on the run I lost my " bronze" podium position and my breathing at times resembled the grunting noises those noisy female tennis players make!!
We are backing up this race with another long course tri, I am just banking on all those extra red blood cells I produced at altitude to get me through it!!
A few of our off-road members headed to Shoal Bay for an adventure race of 1.5km swim, 15.6km very hilly MTB, 7.5km Kayak, 12.6km Run.
Emma Sutton provided the following insight...
Swim conditions were murky and choppy but Team Blondie led by Lyndal Green came out in good position, we were on our bikes for less than 2 mins and then off to cross National Park gates then on again then off again to negotiate some extremely hilly terrain, then on again to attempt to ride, then off again to cross another gate, then on then off - this time due to a synchronised sand wipe out, perfect team work! Then on and off for the remainder of the ride, certainly got personal with our cleats!
The die-hard MTBikers had a ball, totally made for hard core riders. Back to transition and into the unfamiliar territory of double-ski paddling. The sun had come out and the water conditions settled down for what was a really nice paddle around Shoal Bay and back.
Then out of the ski and into the run leg, which began along the beach at high tide on a slope, then took in the sites along the foreshores and into some lovely run tracks, a couple of hills!
Being an out and back course the first leg was more challenging than the return, Team Blondie just pipped fellow Coffs girls' team of Shona Walker and Carolyn Carrigan by 1min59sec. The Coffs boys all did very well. The fastest finish time was 3 hours, great effort, good race for individuals and teams.
Coffs results: 294 Glenn George 3:16:30, Tim Cotsell 3:17:07, Barry Rix 3:19:45, Mark Sweetman 3:28:21.
Tim Jacobs showed create composure and fitness to come back from two flats in the bike leg and clawed his way back through the field for a 4:22:48.
Although a couple of weeks ago now, three members headed to Goondowindi for the Hell of the West race.
With the swim taking place prior to sunrise, and being transferred to the Botanical Gardens... everything was black, and even worse for those with mirrored goggle lenses.
This is traditionally a tough race, and really tests the fitness.
Lyn Fulton recorded 5:38:58, Chris Cook 5:46:55 and Steel Beveridge 7:48:00.
Although not a stellar men’s field, still a great effort by Lance Armstrong on his debut over the distance with a second place in his first serious triathlon hitout since calling curtains on his cycling career.
Armstrong led deep into the race, but it was his run that impressed following a controlled ride that had him near the pointy end.
Eventually, New Zealand’s Bevan Docherty run Armstrong down to win by 40 seconds.
Next Sunday sees a large group of members heading to South West Rocks for the ever-popular Trial Bay Triathlon.
This is a deceptive race, but suits the long course athletes due to the imbalance in swim-bike-run proportions when compared to a sprint race.
Most longer course triathletes have a bike and run slant, and this race is 20% shorter in the swim, 30% longer on the ride and 20% longer on the run than the recognised sprint distance.
Look for our very fit distance athletes to be prominent at the presentation, with Leighton Rogan, Christine Lefeaux and Rod Jozeps all big chances of age group wins.
Following the race, there are a few riding back to Coffs. Let me know if you are interested and I can provide further information.
Those already committed can meet at the elevated carpark in front of the gaol for an 11am set off.
We also have three members heading north to contest the Kingscliff race on Sunday.
Leanne Wellington, Marg Gill and Marlene Power will fly the club flag and should all acquit themselves well.
As mentioned above, Huskisson long course is on this weekend, with Ben Webeck and Cat Benger both backing up, in what should be more appropriately warm conditions.
Anne Grundy is also making the trip to resume the family battle for supremacy with daughter Karen.
Good luck to all.
Numbers are up for Ironman New Zealand in early March.
We have two registered starters, with Leighton Rogan number 629 and Natalie Kerr number 692.
HARBOUR SWIM SQUADS
As we have done in the past, leading up to the Ocean Swim on March 4, you have the opportunity to do a few beach swim training sets.
Commencing this Wednesday, February 15, from 6-7pm anyone is welcome to attend.
Week one is targeted primarily at those lacking confidence and familiarity in the salt water, focussing predominantly on short ins-and-outs around marker bouys.
From there, week two will start with an optional swim around the jetty before working on sighting and drafting skills, and some more ins-and-outs.
The final Wednesday before the Ocean Swim will push the distance out a little further with some surge and recover efforts around the jetty.
Obviously, weather conditions will have a huge bearing on what we can accomplish, and the above formats may change to suit conditions on any given night.
If you would like further information please let me know.
At this stage the Coffs Junior Surf Club will be providing water safety, so your $5 squad fee will go toward rewarding these youngsters.
Having ordered some K-Swiss K-Ruuz racing shoes, and miscalculated sizing, I have a few pairs for sale at $70 each.
US sizes 11 and 13 will go to the first people interested.
Seven days without exercise makes one weak.