LAST RACE OF THE YEAR
22nd December will be our last race for the year. It will be “Teams” format where members with low number handicaps are teamed up with those with higher handicaps. Each team member completes a 450m swim, 10km ride and 2.9km run, tagging their team member at the end of each leg. It’s a great format to get to know people you may not usually have a chance to chat to. And you also get the opportunity to have a stretch, have a drink and cool down before embarking on the next leg of the race. Perfect for those of us who like to have more leisurely transitions.
Please be sure to get to arrive extra early, as the race is longer than normal and we need to get started earlier. Registrations will close at 6:15am.
There will be a BBQ after the race, with goodies supplied by our sponsor Tim Jacobs from the Chicken Butchery. So hang around and sample some of Tim’s fantastic treats, and have a chat to your fellow club members.
If you’ve been a good triathlete this year, you may even get a surprise visit from the fittest looking Santa this side of the transition area. He’s checking his list and will be giving out Christmas gifts to the young and the young at heart (which is all of us, right?). Make mine full carbon please Santa.
VENTOUX CYCLES JUNIOR SCHOLARSHIP
The winner of the Ventoux Cycles Junior Scholarship will be announced after Sunday’s race. Al Scottford from Ventoux Cycles and club coach Andrew Rowlings will be there to reveal the winner. So please stick around to congratulate and encourage the winning junior.
OCEAN SKI / PADDLE BOARD DEMO
As triathletes we know that one sport is just never enough and we are always looking for new ways to cross train and challenge ourselves. So just to add to the action-packed morning on Sunday, the team from Simmocean will be providing some demonstration ocean skis and paddle boards for people to try after the race.
The demonstration will start after the BBQ, presentation and visit from Santa – around 9am. Yet another reason to hang around afterwards and try your hand at an ocean ski or paddleboard. You may just discover another sport to sink your teeth into.
FROM THE PRESIDENT
It has been a tradition over many years that members of the Coffs Harbour Triathlon Club assist in the running of the now named BCU Triathlon in March. We are fortunate that after a few years without an event the team from Village Sports, specifically Mick & Wendy Maley and Sinclair & Hadley Black, have taken this community event on. Funds raised from this and their other events go directly to local charities and clubs. Village Sports are also a gold sponsor of our club so we all need to put our hands up and assist where possible.
The event is run over two days with kids’ events and the shorter Enticer race on Saturday and on Sunday the main event, a 1.5km/40km/10km race around our beautiful town. If you are racing on the Saturday you can assist on the Sunday or vice versa. Mick Maley will be at our club race on the weekend getting names for volunteers over the weekend and will do his best to accommodate any requests. Please make yourself known to Mick as the event relies on the goodwill of our members and is a great way to give back to the community. If you are away on the weekend please email Mick at firstname.lastname@example.org.
Thanks and hope to see everyone on the weekend.
Michael (Mick) Dougherty
OUR NEXT KONA HOPEFUL
Sinclair Black just cannot sit still. And now his efforts have been rewarded. Although in this instance the term “reward” is used cautiously and rather loosely.
Sinclair is well known for his many charitable acts and tireless efforts to raise money for charity. Now, as a result of raising thousands of dollars for charity and completing a number of Tour de Cure events, Sinclair has been given an entry to Ironman Hawaii in 2015.
Congratulations Sinclair, and well done on the amount of work you have done on the behalf of others. The Club wishes you all the best in your training and racing. We are sure you won’t be short of training partners to help you on your way to Kona, and we will be cheering you along every step of the way.
CLUB RACE FUELLING
Further to last week’s item regarding the use of gels in Club races, coach Andrew Rowlings has kindly supplied the following to members as a general guide to the ins and outs of fuelling for short course races.
“There are many differing theories regarding fuelling for a sprint distance race, similar to our regular club events. Obviously the objective is to hit the start line fully loaded up and ready to go, which would eliminate the need for on-course nutrition in the majority of cases.
As a general rule of thumb, the body has enough glycogen stored in the muscles and liver to cater for between 90 and 100 minutes of exercise. Racing for periods longer than this requires some "topping up" of glycogen to ensure limited drop off in pace and energy levels toward the back end of the event. With the vast majority of club members completing our local course in less than this time frame, there is minimal need to be taking on energy gels or bars while racing locally.
There are instances when athletes may wish to trial their proposed nutritional plan for longer events under race load, and this is when fuelling up may be necessary in club races. Many people practice their longer course eating strategy in training, but very few actually hit race pace to see how the body absorbs their choice of calories under full load. Your body will react differently to an intake of gel/electrolyte at training pace than it will at race pace.
The harder you are working, the less blood is available in the intestines to pass any fuel over the stomach walls, thus inhibiting the ability to absorb whatever fuel source you have ingested.
Accordingly, it is on the bike that most of your intake should occur, as once you hit the run course the majority of the body's blood volume is distributed to the working muscles... the legs.
Back to the club race: should you wish to take a gel or bar to experiment how your system handles it, aim to take it on the bike and preferably give yourself 5-10min before T2. BUT, don't leave the wrapper on course!
Another option is to trial a gel 10-15min before your swim start. Have your regular warm-up, take a gel washed down with water and then head down to prepare for your start time. This also is usually sufficient to top up liver glycogen stores. If you have gone to bed the previous evening fully fuelled, there should be no overnight drop-off in muscle glycogen stores.
Bottom line... unless you are trialling a new gel or bar, there is no need for on-course fuelling during our club races, as for most it is less than 100 minutes in duration.
If you would like to discuss your race nutrition strategy, ask Phil Benoit or Andrew Rowlings for their thoughts on your race day fuelling.”
UNIFORMS CRAZY DAY SALE!!!
At risk of sounding like a very annoying carpet or steak knife TV ad, Michelle Clarke will be at the race on Sunday with a load of excess uniform stock, samples and other bits and pieces and selling them at 40% off the normal price. This is your chance to pick up a CHTC uniform item to perfectly complement your triathlon wardrobe at a greatly reduced price. Or perhaps the Christmas gift for the triathlete who has everything!
Also a reminder to those who have ordered their uniforms to pick up your items from Michelle. If you can’t make it to the race on Sunday, then please contact Michelle on Shellclarke88@gmail.com or 0412 091 449 to make alternative arrangements
W.R.A.T.S. HEARTBREAK HALF-MARATHON, WOOLGOOLGA
By Steel Beveridge
Two relative newcomers who obviously relish a challenge came away with victories from this year’s Heartbreak Half-marathon on the forestry roads west of Woolgoolga on Sunday morning. In near ideal conditions Andrew Pitzen and Shannon O’Hara posted solid wins in 94.09 and 1.41.58 respectively.
The field this year was a blend of the old and the new with the added novelty of more women finishers than men. Although the first three to finish, Pitzen, Tim Kuchel and former winner Neil Vaughan, were male, fourth through to ninth across the line were ladies. Coming in close together behind O’Hara, were Renae Reid and Courtney Pratt. They were followed in short order by Jess Dougherty, Tina Thompson and Janie Mahoney. It must be said in defence of the men that Rodney Koopmans missing the start by 20 minutes and an early detour by Gordon Abbott skewed the finish order marginally.
For several of the runners it was their first tilt at this run up and back on Gentle Annie forest road while for veterans like Neil Vaughan who finished for the thirteenth time and others like initiators, Phil and Tina Benoit, Lyn Fulton and Steel Beveridge it was a poignant reminder of the passing of time. The organisers were equally pleased to see the ‘oldtimers’ and the ‘new blood’ mix it up on the hillside past the ‘widow-maker’ and back down.
The next W.R.A.T.S. event will be the slightly longer Pub to Pub from the Golden Dog, Glenreagh, to the Amble Inn, Corindi Beach, on Sunday 12th January, starting at 6.00am. Those requiring a lift from Corindi to the start or a lift back from Corindi to Glenreagh after the run should contact Steel or Lyn on 66562735 or email email@example.com.
RESULTS : MALE – Andrew Pitzen 94.09, 1; Tim Kuchel 97.43, 2; Neil Vaughan 1.41.01, 3; Rodney Koopmans 1.46.14 (elapsed), 4; Gordon Abbott 2.28.01 (elapsed), 5; Steel Beveridge 2.59.39, 6; Phil Benoit (walked) 3.05.02, 7.
FEMALE – Shannon O’Hara 1.41.58, 1; Renae Reid 1.48.08, 2; Courtney Pratt 1.48.09, 3; Jess Dougherty 1.49.51, 4; Tina Thompson 1.53.26, 5; Janie Mahoney 1.58.26, 6; Lyn Fulton 2.11.19, 7; Tina Benoit 2.59.40, 8; Judy Chesney 3.04.32, 9.
A RACE WITH A TWIST
Ever thought of running around Australia but just can’t fit a 14,080km run into your already hectic schedule? Want to get double the value from your regular training and racing runs? Then here is the race for you.
The Run Down Under is a virtual, online fun run where you track your distance run over a calendar year. The race commences at 12:01am on 1st January 2014 and finishes at 11:59pm on 31st December 2014. Your entry fee of $55 gets you a hat, race singlet and race number. You record your regular runs with your GPS device, Map my Run, treadmill, or through a few other methods, then send in your distances every week. You can even include runs completed as part of another event, like a local fun run, triathlon or multisport event!
The aim is to see how far your can run around Australia in a year. As you complete sections of the race and “reach” the capital cities, you are rewarded with a memento. There are monthly prizes as well as age group prizes.
We can even enter as a Club! We only need 20 members to be eligible as a club. Once the Club registers 20 people or more, Run Down Under will donate $10 per person back to the Club. Your results are registered both as an individual and as a club member.
Check out https://www.corporatechallenge.com.au/fun-runs/run-down-under for full details. If anyone is interested, just select Coffs Harbour Triathlon Club when you register and email firstname.lastname@example.org to let us know that you’re in!
ONES FOR THE CALENDAR
5th April 2014 in Forster, the original home of Ironman Australia. A truly beautiful course, followed by a great night out with teammates and triathletes from all over NSW. Definitely not to be missed.
“There is no passion to be found in playing small – in settling for a life that is less than the one you are capable of living”. – Nelson Mandela
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