Southern Stars Tri » Wazzak

Time Trial Club Champions

Wazzak — Wed, 12 Oct 2011 01:26:42 +0000

Congratulations to all who completed the Swim/Bike/Run time trials this week. These trials are for your benefit and give you good feedback on where you are with your fitness levels. We have tried to make them a bit of fun and not just hard work. The level of support given to each other is what “club” training is all about.

Occassionally someone does a PB or simply achieves a task they thought was beyond them.
Neither is more or less important than the other! As we each seek to achieve new goals each season, time trials are in integral part of
a successful training program and we will do plenty.

For October our champions are ANDREA and ADRIAN and we congratulate them.

Be ready to challenge them for the title next time.
Wazaz

Nine weeks to Yeppoon and the Tour de Tri. However, some other random events are coming up as well.

Wazzak — Thu, 09 Jun 2011 06:40:09 +0000

Folks, It’s suddenly become only 9 weeks until the Half Ironman at Yeppoon and on the same weekend is the Tour de Tri at Caloundra.
This great little race is available for competitors as either individuals for the 24hr or 6 hr periods, or as teams. It’s broken into the enticer triathlon distances and simply repeated for the time duration. A great event, the swim is held in a heated pool, the bike leg is flat and the run is scenically placed along the lake edge. Think seriously about this race, it’s for a great cause and a great training session as a group.

Wazza is working at yet another unique event being held at the ANZ track on Saturday, 18th June. Options are available for 24hr/12hrs or 6hr race times. For more details please ask Wazza.

Jindalee Pool..
The “24hr MS Mega Swim” will start on Saturday the 24th of September @ 12pm and will finish on Sunday the 25th of September at 12pm – the main rule is to have one person from each team in the pool for the entire 24hr duration. 15 participants max per team – so approx 1 hour & 40 mins for each person, although this can be broken up however the team sees fit.
The event is to raise money for people living with MS. Registration of $30 per adult and $20 per child entitles participants to an event t-shirt, swimming cap, goodies bag & 2 food tickets to be utilised across the event – all done online at www.megaswim.com

Upcoming Duathlon event on Sunday, 17th July.
The duathlon is held in inner city Brisbane at Newstead and the adult distance is 4km run/15km cycle/4km run. Team entries are available. We will also have a kids duathlon. Entries will be open shortly. For more info click here: http://www.fusioncycles.com.au/FusionGames17July2011.php

Training week Monday 22nd March and 29th March

Wazzak — Thu, 18 Mar 2010 10:07:18 +0000

Best wishes to Gen who is off to Newcastle this weekend for her big race of the season. Good Luck (no time for make-up this time).

Next week we have Annette, Pauline, Jacky and maybe Josh all off to Mooloolaba. Best wishes to all of you, suggest you start praying that

cyclones go somewhere else, or your practiced mass starts will seem very tame!

Ironman Oliver, Sarah, Jason, Bubbles and Darryn are all off to Port Macquarie for their BIG race of the year. Best wishes to all, may you all

have a great race and your rewards reflect your efforts to get to the start line.

TRAINING …. From Tuesday Wazza, Oliver and Bubbles are away for 1 week.

MONDAY 22nd March AND 29TH March

AM – Rest

PM - 05.45 – Swim Hibiscus – Sprint session

Warm up/down - 75 X 4 (25 medley). Main set – 50 free 50 back 50 breast 50 butterfly or kick. Repeat X 4

(50 pull easy, 25 X 25 and 20 rest max pace) X 4.

TUESDAY 23rd March and 30th March

AM – 5.30 sharp – Cycle – Meet ANZ. Hillsprints/laps Griffith Uni

PM 5.45 – run – ANZ Stadium.

Tempo run – 40 – 60 mins – laps of stadium running light poles with rest of 2 minutes per lap.

1st lap – Easy, medium, fast. 2nd lap – Medium, fast, easy. 3rd lap - East, fast, medium.

WEDNESDAY 24th March and 31st March

AM – 5.30 – Swim Runcorn -

Warm up – 200m free

Main set – 50 X 10 free on 30 rest, 25 X 10 free on 20 rest, 50 X 4 paddles on 20 rest, 25 X 6 paddles on 10 rest, 200 (25s medley)

PM – Rest

THURSDAY 25th March and 1st April

AM – 5.30 – Cycle – Crestmead.

10Km, 8km, 6km, 4km, 2km, 1km, at time trial pace. Note your average speed per set and increase speed as distance reduces. Do

as many of these as you can fit in.

FRIDAY 26th March and 2nd April

AM – 5.30 – Run – ANZ track

400m X 8-12 repeats on 1 min rest

PM - Rest

SATURDAY 27th March and 3rd April

AM 5.30 – Runcorn Pool. Cycle 90 minutes then swim 300 X 3 repeats at race pace.

SUNDAY 28th March and 4th April

Am 5.30 – Simpsons Park, Tennyson. Cycle River Loop and run 5 k off bike.