ALMOST THERE

It’s September. The magpies are swooping, the bugs are invading your personal space and the morning chill is not quite so crisp. That can only mean one thing. It’s almost time for the season to begin! Lots of CHTC members are ready to go and the season looks like it’s going to be a good one.

Our first race is on this Sunday 8 September. The race will begin at 6:45am sharp. Registration will open at 6:00am and close at 6:30pm, so please be punctual to ensure our first race runs smoothly. Also remember that you need to have your membership finalised prior to arriving at the race, or you will need to pay the day-race fee.

Those who have elected to do be on duty for this race need to arrive at 5:45am to start setting up.

At this stage the forecast is looking like it could be a little wet, with cloudy skies and a possible shower. The sea temperature has been hovering around the early 20s of late, ranging from 19.1 °C to 21.3 °C, so wetsuits may be optional. But as always, a final decision will be made on the day depending on the actual sea temperature.

Best of luck to everyone racing on Sunday. Here’s to a great season.

FROM THE PRESIDENT
Hi Everyone,

These days there never seems to be a break in our sport of triathlon and we continue on with our first event of the season this Sunday. 

You will notice a few changes this season. Firstly the race briefing will concentrate mainly on safety issues with little mention of the course. Maps are posted on the notice board and ultimately it is your responsibility to make yourself aware of the course directions. If you have any questions please see our Race Director Simon Burgess directly after his briefing. Presentations will take place immediately after the last competitor finishes, which will hopefully allow us all to congratulate the day’s victors and maybe sample one of their Tim Tams. Also please stay around after the race this Sunday as the Holcim BBQ will be in operation along with food supplied by The Chicken Butchery.

Finally, on behalf of your committee I sincerely hope you all enjoy the season ahead, accomplish your goals and most importantly meet new people and make a few more friends.

Race safely and lookout for your fellow competitor.

Regards
Michael (Mick) Dougherty

A SEASON PREVIEW by Club Coach Andrew Rowlings
With racing to begin next weekend, it’s time to have a look at who will make inroads into their personal best times over the next seven months.

Usually the commencement of a new competition calendar sees participants divided into three distinct groups, with some falling borderline between these categories: 

• FIT AND FIRING: looking at starting the season fast, mostly targeting September/October races and coming off a solid winter of improving their weaknesses;
  
• STEADY BUILD: has done a bit of work recently, but will use the club races as a way of working back into full fitness, often not really looking to any big races until late in the year or early next year;
  
• WAIT AND SEE: trained very little over the off-season, preferring other pastimes, with their first event of the year likely to be their motivator to get back into a routine once they check their results post-event.
  

This is also the time of year when all those shiny new bikes hit the race course for the first time, in most cases ensuring their rider logs a cycle course best time.

Look for improvements from Ian Nash on his Specialized Shiv, also Tenielle Stubbs on a similar bike and coming off some solid strength work.  Aboard a Trek Speed Concept, Scott Brearley should get under the 70min barrier this season, while Andrew Hart on his Giant Trinity can expect a lift in his baseline speed.  It’s a scary thought that Christine Lefeaux could actually ride quicker, but the addition of a Cervelo P5 will assist in again pushing the males for bike primes. A very nice Quintana Roo will see Michelle Clarke benefit from technology, and her times will drop accordingly.

Some of the newcomers from last season can be expected to lift, having 12 months of training and learning under their belt. Look for Michelle McFadyen, Mel McCosker, Vicki Tillot, Jo Hall and Ian Ferguson to take that next step.

At the pointy end of the field it will again be a battle between Dan Stein and Richard Pearson, but they may take a while to hit top gear, having not had the benefit of a rest over winter.  Hot on their heels will be that group hovering around the 60 minute mark, where there could be some additional names added to the list if Joe Kane and Ben Flanagan put together their best race.  Despite a quiet training off-season due to her HSC, Kalina Bennett still looks like the female the others will need to beat, but the gap will be a lot narrower as some of the other girls continue to improve.

As usual Aimee Sutton will be in the firing line, with strength in all disciplines.  Although focussing a little more on surf competition, Zoe Burgess is capable of putting pressure on from the front. As the quickest female swimmer in the club, she has also added a commanding run to her arsenal and will be a tough nut to crack.

The dark horse in the female ranks is Jacinta Smithers, who lifts marginally each season, and with a little more bike focus can be up towards the front.

All things considered, we are in for another interesting season that promises so much from athletes of all abilities.

Guaranteed is some fast racing, but also guaranteed is that the sport will again put a smile on the face of club members as season 2013-2014 unfolds.

THE AGEING ATHLETE …another perspective
Following on from Club Coach Andrew Rowlings' item in the last newsletter about the ageing athlete, perhaps another thing to consider is just taking this triathlon thing to a whole new level. Check out what this tri-veteran chose to do for his 60th year.
http://www.theherald.com.au/story/1740397/peter-vaughan-ultramarathon-competitor/?cs=305 

MENTAL TOUGHNESS WORKSHOP FOR TRIATHLETES
After much anticipation, 30 CHTC members attended this Workshop on Saturday. The general consensus is that much was learnt and it’s a shame it didn’t go longer so that we could delve into more detail.

For those unable to attend, here’s a general overview of the afternoon’s proceedings:

• Breaking down and simplifying performance using mind-mapping
  
• Understanding and learning to identify what is controllable, uncontrollable or able to be influenced
  
• Goal setting – outcome goals, performance goals and process goals
  
• "Race mapping", the importance of routine and the need to be flexible within that routine
  
• Mental & kinaesthetic rehearsal & visualisation
  
• Mindfulness, awareness and staying “in the moment”
  
• Positive self-talk before & during performance, including language (both body & verbal)
  
• Dissociation & association
  
• Post-performance analysis 
  

This is, of course, a very simplified version of what was discussed. Phil Benoit has further notes and information from the Workshop. Phil is also considering a more detailed workshop in the future if there is enough interest. For more information or to express your interest, please contact Phil at [email protected].

WHAT MOTIVATES YOU DURING A RACE?
Some people use mantras and songs. Others use competitive instincts and chasing PBs. If you were doing the recent Ironman Whistler in Canada, perhaps the creature in the background of this photo might add some additional motivation. 

Yep, that’s a bear.

HYVEE SUCCESS
Emma Moffatt took out first place at the Hy-Vee 5150 Elite Cup in Des Moines, Iowa on the weekend. Emma dominated the Olympic distance race early on, putting in a solid swim in 18:45, followed by a strong bike of 1:00:41 all capped off with a 34:59 run to win in 1:57:04.

This is the second time Emma has taken out the prize purse of $100,000, and all only 2 weeks before the ITU showdown in London.

Congratulations Emma. And best of the British to you in London.

BLUEBERRY HILLS DUATHLON
CHTC was well represented on the weekend, with several members putting in a good effort and showing some strong pre-season form. Here are the results:

MALE – Geoff McCann 2.12.02 (29.57, 1.09.37, 32.28), 1; Brett Hoffman 2.16.46, 2; Eddie Harrod 2.17.29, 3; Michael Stubbs 2.37.32, 4; Rob Gale 2.41.10, 5; Ray Hunt 2.47.27, 6; Phil Benoit 2.52.25, 7; Peter Giddins 3.04.36, 8; Gary Barton 3.08.05, 9; Gordon Abbott 3.37.06, 10.

FEMALE – Tenielle Stubbs 2.38.13 (36.32, 1.23.58, 37.53), 1; Michelle Randall 2.45.04, 2; Lyn Fulton 2.58.17, 3; Judy Chesney 3.40.23, 4; Jenni Williams 3.47.18, 5.

TEAMS (MALE) – Rodney Koopmans & Trevor Veale 2.20.40 (32.10, 1.15.51, 32.39), 1.

(FEMALE) – Janie Mahoney & Trish Moffatt 2.41.54 (36.22, 1.28.34, 36.58), 1.

(MIXED) – Sam Burke & Jacinta Smithers 2.22.53 (31.43, 1.15.39, 35.31), 1; Michelle Stubbs & Aaron Stubbs 3.00.18 (50.15, 1.14,47, 55.16), 2; Steel Beveridge & Amy Standing 4.01.23 (51.39, 2.02.34,1.07.10).

LOCAL EVENTS
There is still lots going on in the local area to help you cross-train or hone those splits.

Woolgoolga Triathlon Festival – 28 & 29 September
Entries are online at www.registernow.com (go to “Find an Event” and search for “Woopi Tri”).  Please see the attached poster, or contact the Race Director Leeann Lloyd on 041 633 6524 for more details.

Coffs Harbour Running Festival – 15 September
Full details are available on the website http://villagesports.com.au/events/coffs-harbour-running-festival/.

Coffs Harbour Adventurethon – 12 & 13 October
Full details are available online at http://adventurethon.com.au/cms25/index.php/event-locations/coffs-harbour-nsw and the promotional poster is also attached to this newsletter.

YAMBA TRIATHLON FESTIVAL
A new Triathlon Festival is coming to Yamba over the weekend of 12-13 October 2013. 

There are several events on offer. A kid's triathlon,  Enticer, Sprint and Classic (2km swim / 60km bike / 15 km run) distances plus a 1km ocean swim, 2km & 5km fun runs and criterium (featuring Robbie McEwen!).

Entries and more information are available at http://www.eliteenergy.com.au/yamba. You can also follow the event on Facebook at https://www.facebook.com/YambaTriathlonFestival for regular updates.

BIKE FOR SALE
Lyndal Green is selling her Cervelo P2 TT bike. The bike is in near new condition. Lyndal says she is selling it because she bought it then realised it is too small. The asking price is $1900, with the retail price for a new one over $3000. If anyone is interested please phone Lyndal on 0448 969 970.

WISE WORDS
"I swim in the sea of silver light. I cycle along the road of gold delight. I run with the smile of the beyond." - Sri Chinmoy