Best Wishes to Oliver racing Ironman China 14th Mar, others @ Bribie same day.

MON 15th Mar   Ironmen may use as rest day
AM 05.30 am Runcorn Pool    Recovery session W/run / swim drills
PM 05.45 pm Hibiscus Pool – Swim – Tempo session

TUE 16th Mar
AM 05.30 Cycle Mt Gravatt  1k/ 500 Sprints easy 20 min run off bike
PM 05.45 Run ANZ   5k & 1k repeats 

WED 17th Mar
AM 05.30 Cycle/ Run    Wayne Goss Drive Crestmead
PM 05.45 Runcorn Pool – Cycle/swim windtrainer   Sprint session

THUR 18th Mar
AM Cycle Murrrarie.. Run off bike 2 fast laps
PM REST

FRI 19th Mar
AM 05.30 ANZ Stadium – RUN track
PM REST

SAT 20th Mar
AM 05.30 UQ Pool Swim Bike Rrun -   90min cycle 30 to 60 min run, swim race dist…  Race Pace workout.
PM REST

SUN 21st Mar

AM 05.30 Meet TBA
Cycle T/t 40/20/10k  Ironmen.  – 20/10/10 Olympic.  – 10/5/5 Others
Run 5k x 2, 1k 5     Ironmen        5k/ 1k x 5 Olympic     1k x 5 Others

SAT 06 Mar Cycle / Run at Pimpama 05.30am
This session is for Ironman & Olympic Distance Athletes.
Cycle 100k or 50k…at 5k medium (E2) pace then 10k at above race pace and repeat.
Run off bike 1k x 10 or 8 rpts on 1 min rest – above race pace
Swim 200’s x 10 0r 8 max pace on 30 rest.

SUN 07 Mar – Swim Bike Rrun – Meet at Manly and ride to Fisho’s
Cycle 60k or 40k Time trial then ride back to Manly
Run off Bike 20k or 10k Time trial
Swim 1k or 500m open water or Manly pool.

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Monday, 8th March
REST DAY

Tuesday, 9th March    OFFICIAL TIME TRIALS  it is your choice what to do
…….RECORD YOUR TIMES AT END OF WEEK EMAIL ALL TIMES SBR IN ONE EMAIL TO southernstarstri@hotmail.com
AM Cycle – 5.30am – Wayne Goss Drive, Crestmead
Time trial – 50k/40k/20k/10/5K
PM RUN – 5.45pm ANZ Stadium
Time trial – 10k/5k/3k/1k

Wednesday, 10th March
AM – Swim at HIBISCUS – 5.30am
Time trials 1k/500/300/200/100
PM Rest

Thursday, 11th March
AM – Cycle/Run – Murrarie … run off bike 2 laps….2 min easy 1 min fast
PM – Run - Own easy run  5k/or 10k/

Friday, 12th March
AM – Run – ANZ Stadium – 5.30am
Run track – 400m x 24 or 16 or 10 on 1 min rest  Ensure you warm up/dwn
PM – Rest

Saturday, 13th March
Ironman 150k ride (rolling hills) you choose where
Swim 2klm T/t
All others meet 5.30 am Simpsons Park Cycle River loop Run off bike 30-60 mins

Sunday, 14th March
Bribie Tri or Own run
Ironmen AM session – 20 klm run at race pace  and PM session -10 klm run easy
Others 10k or 5 run.

Contact me if you need assistance
Wazza

7th March 2010
Kingscliff Triathlon
A new event on the race calendar and as it’s in a beautiful location this race should make for a fun and spectacular weekend event.

14th March 2010
Bribie Triathlon
The last race in the Bribie Triathlon Series. Great event with great racing conditions and great competition.

21st March, 2010
Mt Cootha Challenge
This bike ride has a variety of distances and challenge levels to cover all abilities. The ride follows the river ride route but can include both Mt Cootha and the new Clem Jones Tunnel if you choose the extended distance.

Twilight Run
University of Queensland
This run has a choice of two distances – half marathon and 10 klms. It’s a slightly different event as it begins at 5pm in the evening instead of the usual morning starts.

28th March, 2010
Ironman Australia and Mooloolaba Triathlon
Huge weekend of racing for the last weekend on March!
Mooloolabah Olympic Distance Triathlon which is a fantastic event for eveyone.
Port Macquarie Ironman Australia race – where the hard work done by the long course athletes comes to fruition.

Good luck to all racing or participating in any of the events.
Note:The entries for Byron Bay triathlon and Luke Harrop Memorial triathlon are currently open. These races will fill really quickly so if you are planning on racing in April and May please ensure you enter as quickly as you can.
The Westpac Tour de Tri has just been announced for 2010. The race will be held on the 2-3 May (Sunday and Monday) of the Labour Day weekend. Check out the details of this race on the website. http://www.chem.net.au/tourdetri This is a fantastic, different and fun event. Great for any challenge – 24 hrs or 6 hrs and awesome distances for either individual or teams.

That should be enough to get everyone fit, training and competitive for the next little while.
See you at training.
Cheers

February time trial results are on the web site.

I’ve changed the format this month as it was getting a little confusing. Everyone’s best and worst times to date are shown.
This will enable you to measure your times against your PB’s and PL’s from last year.

Cheers

Great to be back home and finally able to get back to training with you all. Have missed you all very much and can’t wait to catch up with everyone.

I’ve been given your time trial results for January so they have been added to the spreadsheet and uploaded to the web page.
Check them out under “Time Trial Results” ……and ……be ready for the next lot

Sue

Hi Guys,

I’ve got my entry in for this event at Kingcliff. This is a brand new event and they have a limit of 700 competitors.It’s not often you get to be one of the first to compete at new location so it could be worth checking out. Plenty of accomadation options at the moment got ours at the BreakFree Paradiso Resort.

There are 2 distance options;

Tempta is 300m/8 km/3 km

Almost Olympic is 1000m/30 km/8 km

A team option is available for the Almost Olympic.

http://qsmsports.com/default.asp  (You may have to copy and paste this as I don’t know how to get the link to work.. bugger)

Bubbles

Race Report – Port of Tauranga Half Ironman

The weather has been fine and sunny but a little windy right up until race morning. It decided to turn cold and windy enough to make getting ready in the dark and cold a bit challenging.
We ate breakfast, jumped into the car and headed to transition. No traffic worries and we found a car park nice and close so we were quickly numbered and into transition. No toilet queues and our gear was quickly organised – things were looking good. Transition was done and with time to spare.
The usual calm, serene waters of Pilot Bay had changed to a choppy, angry swim. No nice boaties had moved their boats from the moorings and the turning buoys were interspersed amongst the boats…..challenge No. 1
The current was running fast and furious (twice as fast as Bribie) so it was going to be a super swim – one way at least – return swim…….challenge No. 2
None of the local wildlife (the water was absolutely teeming with jellyfish larvae) had left the Bay during the night so swimming without having a sushi banquet was……challenge No. 3
The swim course was two laps, a smaller first lap and a larger second lap and competitors were set off in four waves. Pros at 6.30am, all the men at 6.32am and all the females at 6.34am then finally teams at 7.00am. Mmmm……. congested swim….challenge No. 4
My race plan (as per Coach’s instructions) was simple and should have been really easy to execute… Start at the front on the swim, race hard and fast for the swim, ride at Ironman pace, run 10klm at Ironman pace and slow to a jog for last 10klm, leaving myself with fuel in the tank for the Wanaka challenge next week. So…. game on!
Hugs and best wishes and into the water (which was 20 C) for the quickest warm swim ever. Watched the pros set off on their swim and was surprised to see them head in the wrong direction and then have to fight the current, whilst avoiding boats, to the first turning buoy. The men were off next – good luck, Wazza – and then it was my turn.
My smoothly running morning went downhill in the sharpest decline ever!!! What a chaotic scramble. No call to the start meant I was caught unaware when the start happened and didn’t end up at the front but stuck behind a solid line of “ladies” who certainly weren’t prepared to let me push, shove and force my way through. After collecting a solid whack to my face, I gave up fighting and headed to the outside of the pack. It was ugly! I drank half an ocean and fought for space to swim every moment of the first lap. The current swept us past the buoy and I headed close into the shore to avoid it for the return leg. Around the turning buoy and back into the water I’d left the mass of women behind and was now tangled up in the men. They fought harder for their space than the women and again the whole lap was three rounds in a boxing ring. Someone decided to give me a facial & left scratch marks on my face ! As per usual Wazza found me in the swim and “nicely” gave me a greeting. This time he didn’t belt me but there was a firm but safe grab on my ankle during the second lap.
Man! Was I glad the swim was over without swallowing any seafood and only one scratch on my face!
Onto the bike – wasn’t too cold so no extra clothes needed – quick transition and out onto the course. The bike course was two laps of flat road which follows the beach on gravelly bitumen. Quite a fast course but a little wind affected. I was so glad to be out of the swim, I just settled into the bike and cruised along (Coach’s instructions followed!) when I got poked in the butt. Surprised, I sat up quickly to have a rider pass so close his thigh hit my handlebars, pushing me hard to the side. Slightly off balance I quickly hit the brakes and unclipped. Big breath and got going again, I was furious! I gave him a mouthful and chased hard to make a note of his number and name. He rode a lot faster than me and disappeared off into the distance.
Whew… enough was enough – settled back onto the seat and peddled along till I came to a roundabout. Conveniently (I thought) a van pulled out of the roundabout in front of me and who wouldn’t draft for a bit…. I did…. nice – day was starting to be a little better. 2klms down the road another competitor past me and pulled in front. I didn’t drop back immediately and was surprised with a whistle and a yellow card. Oh Boy!! I’m so not having a good day. I began a mild protest about the infringement and was reminded by the Technical Official who pointed out “that sitting on the van prior hadn’t been a good idea”. So much for not being noticed! No more protesting at that point. Time to cop it sweet so I smiled and said “Cheers Bro!”.
Pulled in and did my 2 minutes in the penalty box. There were quite a few of us there so always up for a chat, the 2 minutes passed quickly. I also made the most of a captive Technical Official audience and lodged a complaint against the rider who got too close and personal previously. (just bitching, she actually new the bloke…another dumb kiwi from prev world champs who has a record of regularly crashing, Wazza). Back on the road and no more drafting, just get this thing done so first lap finished and second lap completed with no more dramas.
Off the bike and out onto the run and it was quick and easy to settle into Ironman run pace. The temperature was perfect, the crowd was great and out along the beach I headed. Seemed a long slow run to the turnaround but at about the 3klm mark I ran with Bruce and we chatted for the next 4 or 5 klms. He dropped back as we headed on the gravel track and the undulations of The Mount (Mt Manganui). Off The Mount and back towards transition for the end of the first run lap and some poor folks were just ending their bike leg. Felt good and running easy I headed round for the second lap. Had to duck into the bushes between aid stations for a minute but quickly back out on course (after covering the evidence with sand) and put in a couple of surges to catch up to the folks I’d been with before the stop. Round The Mount again and across the finish line.
Loved the race plan – especially the don’t ride and run hard part. Felt fantastic and still fresh at the finish which was the aimed for end result. Great race (now it’s over) Would recommend it to everyone but be ready for an argy bargy swim!…

POST RACE and now I can eat…

First a huge piece of chocolate brownie cake with double ice cream then a few beers, beef burger and hot chips. Later in the day I suffered through a soak in the hot tub to earn my second double scoop ice cream cone. ?
Next day – a cushy ride, then a lovely swim in the freezing cold surf with Wazza, such joy (NOT) then breakfast on the beachfront. All ended much too soon – back on the diet wagon and off to Wanaka for the next event.

Own training from Draft Training Plan

TUES 29 Dec

05.30 am  Cycle   with own 20 min run off cycle….. Meet Mt Cootha Restaurant

This is a hilly ride for medium to advanced levels, if not sure ask Oliver or Wazza

PM  05.45  Water Run @    Hibiscus

This is a deep & shallow water run , tender feet will benefit from using a pair of run shoes.

WED 30 Dec

05.30 am SWIM @  Runcorn Pool

05.45  RUN  ANZ

This is an intervals session, ie. varied pace efforts

THUR 31 Dec

05.30 am  CYCLE   Wayne Goss Dr  Crestmead

Speed Session

PM   Rest or optional  PARTY…..Happy New Year

FRI 01 JANUARY  2010  ….Recovery Day for all

SAT 02 Jan

05.30 am   RUNCORN Pool

RUN…..for 1  hr then stretching while we wait for pool access @ 7.00 am then SWIM session.

SUN 03 Jan

OWN Brick session  Cycle &  Run at your Race Distance

Olympic & Long Course athletes are invited to join Wazza for similar Brick @ Pimpama, contact me for details

Mon 04 Jan

05.30 am  SWIM  @ Hibiscus Pool

Time trials

pm  REST

TUE 05 Jan

05.30 am CYCLE   @  Wayne Goss Dr Crestmead

Time Trials

05.45 pm RUN @  ANZ……time trials

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From Wed 06 Jan to  26 Jan  … Follow draft training program, Oliver & Wazza are absent for this period