Weekly Newsletter 16 December 2014

TEAMS RACE – LAST ONE FOR THE YEAR
The next club race (21 December) is the annual running of the Coffs Tri Teams Triathlon. This year we are doing things a little differently so it’s important that all members note the following important points:

1. The event is only open to club members - so if you haven’t signed up as yet what better excuse!
   
2. There will be two categories this year depending on whether you have a known handicap for our standard course. Division 1 (for those with a known race handicap) will follow the format of previous years. Division 2 will be a non-timed race so we can be more flexible about forming the teams.
   
3. We would like everyone intending to race to nominate online. You just need to enter your name and division preference so it will only take a minute. Please nominate here: http://www.coffstri.com/teams-race-entry.html. 
   
4. Everyone will need to be registered on the day by 6:20am, so please try to be there a bit earlier than usual. Once the teams have been allocated (at 6:25am), it will not be possible for anyone else to join the race.

What is the Teams Race?
First and foremost it’s an event with an emphasis on fun, and a great way to get to know some of the other members in your club. Here’s how it works:

Division 1 (timed)
Everyone in the race is placed in a two person team, each taking turn about to complete 3 of the 6 legs. The format is swim - swim - bike - bike - run - run, so everyone gets to do a full triathlon in the regular order - but you get a break in between each leg while your partner works hard to improve your position :).

How are teams allocated? The goal is to have the teams as even as possible, so your handicap will largely determine who you are paired up with (high handicaps matched with low handicaps). The team matching is done by the computer once all the entries are in, and each team is then allocated a handicap based on the aggregate of the two members. In previous years, the range of team handicaps is generally no more than 4 minutes, so the wave starts are very close.

Although you will have an idea of the handicap you will be matched with, there is no way of knowing who your partner will be until the teams are announced - and this is all part of the fun. You will then have about 10 minutes to get to know your team mate and share tactics before one of you has to start.

Division 2 (non-timed)
The Div 2 format is very similar, except there is no handicapping so we have a lot more freedom when it comes to forming teams. The handicapper will organise the div 2 teams on race morning, but competitors can choose their own partner if desired. The individual leg distances are not much longer than the short course (450m swim, 12km cycle, 3km run), therefore short course competitors should have no trouble completing the distance.

The day is a celebration of all things great about our club. The more people we get in this race, the more fun it will be - so please come and join in. There will also be a BBQ, the presentation of our Junior Scholarship award winner and a visit from the big round fellow (no, not Clive Palmer) Santa Claus. Hope to see all you there.

THE REGGAE MARATHON, NEGRIL JAMAICA 6/12/14
By Andrew Pitzen
After starting our travels 8 months ago with an Ironman in South Africa and an Ultra Marathon in the first two weeks I had visions we would run our way around the world competing in events as we came across them. Little did I know it would take over 8 months to be competing again.  Not due to injury or anything else, just the way it has worked out plus most of the big marathons and runs sell out well in advance and our loose travel plans had no set itinerary. After travelling through Africa, Europe, Japan and a brief stop in New York last week we have managed to fit in runs here and there with no real constituency. We enjoyed running through National Parks in Africa with game animals and sunsets as backdrops, battling with hectic traffic whilst running through Kampala in Uganda, fabulous architectural sights in Europe and fabulous parks in Paris, running part of the France Ironman course in Nice, running through vineyards in Tuscany, running in the Switzerland countryside with the Alps as backdrops as well as running around the Irish castles and riding bikes in Japan with the magnificent autumn trees as backdrops.

We had never originally planned on heading to Jamaica but decided to meet a friend here, ex Coffs runner Renae Reid. We heard about the Reggae Marathon from her and decided to sign up. I was to compete in the Marathon and Jacquie and Renae to tackle the 10km course. A well as seeing the sights over the last 8 months we have haven't skimped on the food or alcohol and have been literally eating and drinking our way around the world as opposed to running as first planned. Yes Coach Rollo will be disappointed and will have a lot to work with when I return in March next year and maybe have to put me onto a detox program but we haven't regretted one minute of our trip and have the ever expanding bellies and damaged livers to show for it.

We arrived in Negril late on the Thursday night before Saturday’s run and literally it was a whole world away from New York where we had been the previous 7 days. Whilst in NY we did a few runs around Central Park in 1 degree temperatures so to be hit with 30 degrees and 90 percent humidity was a nice surprise. We enjoyed a few pre-race beverages on the beach as well as fresh lobster caught that morning as there was really no use changing our habits one day out. The race claims to have the world’s best pasta party and certainly lived up to its reputation. The food was magnificent and topped anything I have ever experienced at Ironman with such a lovely bunch of locals and other internationals all washed down with a few Red Stripes. That day on the beach I had seen way too much sun as I was red as a lobster, so the words undercooked and overdone heading into a marathon were certainly an understatement.
 
We awoke at 4am to the sound of Reggae music as the bar next door was still pumping and got our kits ready. The race had about 1700 participants with the options of a 10km, half or full marathon. There were a few internationals but mostly Jamaicans as this is the only Marathon on the island. Just before we started we saw a local warming up with a few pulls on a nice big fat joint. Yes these Jamaicans are crazy. The gear the Jamaicans wear for a run is pretty funny to see, the louder the better with a few blokes sporting dreadlocks down to their knees and ladies in all shapes and sizes ready to have the time of their life. Everyone takes off together at 5:15 in order to beat the heat and humidity that zaps you as soon as the sun rises.

Each mile along the run was aid stations with drinks and the loudest reggae music pumping out of massive boom boxes - mainly Bob Marley. The volunteers were dancing, singing, clapping, cheering and having an absolute ball whilst encouraging everyone along. The course loops around the main road in Negril with each loop being 21km. At one stage you loop around a bit of a shanty located on the river and the smell of marijuana was so overpowering you felt like you were getting high just running past. The girls finished well under the hour and both took 4th in their respective age groups as well as first Australians across the line. I took things a little slower and struggled in the heat. Maybe that last beer before bed the night before wasn't really needed. I managed to enjoy the first 30 odd kilometres in about 3 hours but struggled to take it home and resorted to a run/walk whilst chatting to other participants to finish about 4:20. 

A well-deserved swim in the Caribbean was on the cards whilst sucking on the free local beverages after the race. The finisher medals were amazing and certainly one to hang in the pool room. We had met lots of great people and the run was such a fun atmosphere. For the record the times were pretty slick for the serious competitors but mainly everyone was there just for the fun of running which is great to see as sometimes people can get a bit caught up and forget why they started running in the first place. If anyone has any interest in doing this run next year drop me a line as I would highly recommend it. The event doesn't sell out and you can register right up to 9pm the night before. Accommodation and travel in Jamaica is reasonable. You just need a cheap flight. Next stop for us is Mexico and maybe see if we can find a similar event somewhere in Central America as we enjoyed it so much.

CLUB UNIFORMS
For anyone who ordered a uniform earlier this season, they have now arrived. Michelle Clarke will have them at her work if you want to pick them up from Hair at the Promenade, 321 Harbour Drive, Coffs Harbour. Or Michelle will have them ready to pick up at the next club race.

BEST BUNCH BY FAR
Being both Coffs locals and triathletes, we all pretty familiar with the benefits of eating bananas as a source of fuelling & recovery. But they have so many more benefits. This article from http://foodmatters.tv/articles-1/25-powerful-reasons-to-eat-bananas lists all the amazing reasons to keep on eating our local mascot.
 
1.            Bananas help overcome depression due to high levels of tryptophan, which is converted into serotonin -- the happy-mood brain neurotransmitter.
2.            Eat two bananas before a strenuous workout to pack an energy punch and sustain your blood sugar.
3.            Protect against muscle cramps during workouts and nighttime leg cramps by eating a banana.
4.            Counteract calcium loss during urination and build strong bones by supplementing with a banana.
5.            Improve your mood and reduce PMS symptoms by eating a banana, which regulates blood sugar and produces stress-relieving relaxation.
6.            Bananas reduce swelling, protect against type II diabetes, aid weight loss, strengthen the nervous system, and help with the production of white blood cells, all due to high levels of vitamin B-6.
7.            Strengthen your blood and relieve anemia with the added iron from bananas.
8.            High in potassium and low in salt, bananas are officially recognized by the FDA as being able to lower blood pressure and protect against heart attack and stroke.

Eating Bananas Aids Digestion
9.            Rich in pectin, bananas aid digestion and gently chelate toxins and heavy metals from the body.
10.          Bananas act as a prebiotic, stimulating the growth of friendly bacteria in the bowel. They also produce digestive enzymes to assist in absorbing nutrients.
11.          Constipated? High fiber in bananas can help normalize bowel motility.
12.          Got the runs? Bananas are soothing to the digestive tract and help restore lost electrolytes after diarrhoea.
13.          Bananas are a natural antacid, providing relief from acid reflux, heartburn and GERD.
14.          Bananas are the only raw fruit that can be consumed without distress to relieve stomach ulcers by coating the lining of the stomach against corrosive acids.

Natural Cures From A Simple Banana
15.          Eating bananas will help prevent kidney cancer, protects the eyes against macular degeneration and builds strong bones by increasing calcium absorption.
16.          Bananas make you smarter and help with learning by making you more alert. Eat a banana before an exam to benefit from the high levels of potassium.
17.          Bananas are high in antioxidants, providing protection from free radicals and chronic disease.
18.          Eating a banana between meals helps stabilize blood sugar and reduce nausea from morning sickness.
19.          Rub a bug bite or hives with the inside of the banana peel to relieve itching and irritation.
20.          Control blood sugar and avoid binging between meals by eating a banana.
21.          Eating a banana can lower the body temperature and cool you during a fever or on a hot day.
22.          The natural mood-enhancer tryptophan, helps to relieve Seasonal Affective Disorder (SAD).
23.          Quitting smoking? Bananas contain high levels of B-vitamins as well as potassium and magnesium to speed recovery from the effects of withdrawal.
24.          Remove a wart by placing the inside of a piece of banana peel against the wart and taping it in place.
25.          Rub the inside of a banana peel on your leather shoes or handbag and polish with a dry cloth for a quick shine.

HIAWATHA HALF
The annual 'Hiawatha Half' will be on again in Wooli on Sunday 8th February 2015. Anyone thinking of participating needs to get in touch with Lyn Fulton and Steel Beveridge by either email at steellyn@gmail.com or phone 6656 2735 or seem them in person. Please let them know if you will be participating well beforehand to assist with catering.

The race will follow the usual formula of reporting to Room 6 at the Wooli Hotel Motel by 6.30am with your entry fee of $15 to cover room hire and food. This time around the start will be a little later to allow for the tide – 7:30am  - but please be ready to go as early as possible!

If you are thinking of stepping up to half iron distance, this is an ideal chance to try the longer distances in a friendly event. It is not an officially sanctioned race but is always well-patronised and certainly tests the abilities across the three triathlon disciplines.  You can do the full half iron distance (1.9km/90km/21.1km) or mix it up with as much or as little as you like.

CHTC CLASSIFIEDS
Lyndal Green has a brand new Giro Air Attack aero helmet for sale. The helmet was purchased from the USA as they are not available here and unfortunately it is too big for her. It is a medium and white. The helmet has received really great reviews. Lyndal is asking $170. If you are interested, please call Lyndal on 0448 969 970.


ONES FOR THE CALENDAR

• Sawtell New Years Day Fun Run & Sprints
  

Your annual smug “I don’t have a hangover” race or not-so-smug “ouch my head hurts” race. Sawtell on 1st January 2015. Registrations now open online or pay on the day.
http://coffscoastathletics.org.au/?p=1185 

• Run Down Under
  

Starts 1st January 2015. A virtual race where you track your weekly run mileage for a year and see how far you can make it around Australia. http://rundownunder.com.au/ 

• Ride Down Under
  

Starts 1st January 2015. Same as the Run Down Under but track your bike miles instead! A virtual race where you track your weekly ride mileage for a year and see how far you can make it around Australia.http://ridedownunder.com.au/  

• Hell of the West
  

1st February 2015. Take on this 2km/80km/20km ride in the mighty Macintyre River and the hellish conditions of Goondiwindi in high summer. Those who do it love it. http://www.hellofthewest.com/ 

• Trial Bay Triathlon
  

22nd February 2015. A perennial favourite with CHTC members. 500m/25km/6km. Nice. www.trialbaytri.com.au 

• bcu Coffs Tri
  

8th March 2015. The third time this event has taken place on our home turf. Let’s show them how it’s done in Coffs Harbour. http://villagesports.com.au/events/bcu-coffs-tri/ 

• Mooloolaba Triathlon Festival
  

15th March 2015. Up to its 22nd year and always wonderful.http://ap.ironman.com/triathlon/events/asiapac/multisports/mooloolaba.aspx#axzz3C3mqrBhA 

• Tweed Coast Enduro
  

29th March 2015. 1.9km/90km/21.1. The inaugural race. Long course racing on the Tweed Coast.  Get in quick for $100 off entry fees. http://tweedenduro.com.au/ 

• Byron Bay Tri
  

9th May 2015. Gearing up to celebrate its 20th year in 2015. It’s going to be a big one. Get in quick because entries always sell out fast. Entries open in October 2014.  www.byronbaytri.com.au

• Triathlon NSW Club Championships
  

16th May 2015. To be held again in Forster. Join in the action to see CHTC take out the big one and be named NSW Club Champions!
http://www.triathlon.org.au/State_Associations/NSW/Events/Triathlon_NSW_Events/SCODY_Triathlon_NSW_Club_Championships.htm

WISE WORDS
“Knowledge is being aware of what you can do. Wisdom is knowing when not to do it.” – Anonymous