Where:        Southbank Parklands.
At:          Transitiion at Southbank Parklands. Transition opens at 5.30am and closes at 5.45am. Numbering is compulsory.
Entry Fee:   $5  (cash only)
BYO         Family / supporters / massage therapists and mechanics.   Drs by prior arrangement only.

Race Details:    

Distance  (300/10/3  – all distances are inexact)
300m open water swim (wetsuits optional)
       NB:     Post swim – neutral bike ride to bike start (you will need your backpack for this section!)
10 klm bike (partial road closure with one minor climb on a scenic course)
       NB:       Post cycle – neutral bike ride to run start (you will need your backpack for this section as well!)
3 klm run (slightly undulating course – again with water views)

Prize monies available.

Awards /presentations will be held immediately (once results are worked out) post race at the coffee shop behind Southbank Beach.

Bragging rights commence immediately

 Race Rules:

• You must provide your own backpack.
• This is a unisex race.  Only one champion will be declared.
• Open to club members only (unless invitation by Wazza  and Oliver has been bestowed).
• This is a handicap race (handicaps known only to race officials)
• Your handicap position will be disclosed to you prior to the commencement of the run.
• Single wave start.   (Jockeying for position is permitted and recommened).
• Fastskins (swimsuits) are not allowed during swim leg.   Swim suits, however, are allowed.
• If a wetsuit is worn, it must be removed before you cross the swim finish line.
• Non drafting cycle race rules apply (penalty – you will run an extra 1 klm).
• Race numbers must be worn at all times.
• You are required to call your number as you cross the finish line.
• Immediate disqualification penalty for littering on course.
• You must carry at least one full water bottle
• No outside assistance allowed (penalty – you will run an extra 1 klm).
• Competitors must race with good spirit and comradeship.
• Bonus time will be given to any competitor who completes the entire course wearing the club t-shirt.

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.