smm 22-05-2013#001 editorial...

PAUL Costa truly earned hisironman status at IronmanAustralia.The rescue helicopter pilotcompleted the 226km journeyat Port Macquarie aftercrashing on the bike leg,popping his shoulder out of itssocket, and running throughexcruciating pain to reach thefinishing chute in 11:51:03.“I was just stoked to finish,”the 40-year-old from Bokarinasaid.

Iron runsin his veinsBy GRANT EDWARDS

CONTINUED PAGE 2

Photos: FinisherPix.com

Sunshine Coast Daily

May 22, 2013

User: Grant.Edwards Time: 05-22-2013 09:21 Product: SMM PubDate: 22-05-2013 Page: EDITORIAL_01

But his experience hasn’tturned him off long distancetriathlon – putting anextraordinary first attempt atironman down to “that’s justracing”.“I came out of the swim in55 minutes and felt good.About 35k’s into the ride I gota slow leak on the frontwheel after picking up atack,” he said.“I patched it up with theexpander foam and thatseemed to work quite well forthe next 30k. But it is such acoarse road I didn’t pick upthe wheel was slowly goingflat.“I came to a hairpin bendat about the 80k mark and asI went to go around it I justslapped down. I cracked myhelmet, hit my shoulder andtook some bark off the rightside of my body.“At the time I thought ithurt, but the adrenalin isgoing. The next day I foundout it was a subluxed rightshoulder, in laymen’s terms ithad popped out of thesocket.”While attempting to fix hiswheel that had been strippedof its tyre, Costa finally hadsome luck.Professional Jason Shortis

rolled up and offered his Rolfcarbon fibre front wheel.Shortis had suffered apuncture of his rear wheel,and his race was done.“He was pretty cool, hesaid ‘you’ll have no problemswith this it’s got theanti-puncture glue and it’s all

ready to roll’,” Costa said.“When someone like thatpicks you up you just go.When I realised who it was Iwas spewing for him becauseit was supposed to be his lastrace.”When back in the saddle,the issues caused by the fallsoon hit home. Costa wasunable to hold onto thehandlebars with his rightarm.The remaining 100km was

tender over the roughsurface, but he still manageda respectable sub-six hourtime with an average of30kmh.“And the run…everyonefeels sore and tired doing anironman but it wasnauseatingly sick. That kindof pain which hits you rightin the guts,” he said.“I knew something waspretty wrong when everystep you think ‘I’m going tothrow up here’.“The worst part was

putting the sunscreen on allthe open wounds intransition.”Surprisingly, the father oftwo (Cam and Jemma) looksback on the experience as “abit of fun” and is keen to tryagain after wife Karen gavehim the all-clear.“It’s all part of theexperience. You are going togo through some pain doingthese things,” he said.“There was this blind fellaout on the course, and that isinspirational. There arealways guys doing it tougherthan we are.”

Truly earning his Ironman status

Paul Costa crossing the finish line at Ironman Australia.Photo: FinisherPix.com

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JUST mention the Big Islandand Kacey Willoughby’sstomach begins to churn.The 30-year-old qualifiedfor the World TriathlonChampionships with asecond placing in her agegroup at Busselton’s IronmanWestern Australia last year,crossing the finish in 10:06:52.She then put anexclamation point on her spotby winning her category witha time of 10:17:45 in IronmanAustralia at Port Macquarieearlier this month.This will be the30-year-old’s first trip to Konaand she’s doing her best tomentally prepare for“unknown” with theknowledge that the heat andwind of Hawaii presents theultimate challenge.“I’m very excited butnervous as the same time,”she said.“It’s not real until I getthere…and even then it’sgoing to be mind blowing.Hearing people talk about it,it’s beyond what an ironmanis.“You can’t comprehendafter you have done anironman, thinking ‘surely itcan be any harder than that’.“I’m expecting the hardest

day of my life, but at thesame time the best day.”Her build-up to Konaofficially begins on July 1under the tutelage of coachBruce Thiele. For now she isenjoying a more relaxedschedule and sleep-ins pastthe ironman training regimewhich usually start at 3.30 or4am.Kacey canenjoy the restafter herstellarperformance atPort (whereironmanstarted for herback in 2011 with a time of11:11), which was not only a

first placing, butalso saw herfinish as sixthwoman overall.“I went in to

Port Mac notfeeling 100% fit.So close after

Busso I wasn’t really happywith where I was and wasn’t

feeling the strength I hadbeen in previous races,” shesaid.“I went in with the monkey

off my back (having alreadyqualified) and to have a bit offun, and with no pressure itall ended up being the nearperfect race.“Being up there with the

pros was a pretty big eyeopener and makes yourealise all the hard work doespay off.”Returning home with a

first placing was not only athrill for Kacey, but also her28-strong cheersquad madeup of her Year 3 class fromUnity College.

Exclamation point on qualification

Kacey Willoughby puts the power down on the bike.Photos: Catherine Thiele

VITAL STATISTICSKacey’s ironman trainingregime includes:■ At least three sessions ofeach discipline a week.■ Rides include a tempo, hillsand long ride.■ The hill repeats are usuallyup Dixon Road at Buderim inthe biggest gear possible,climbing for six or sevenminutes before rolling down,and going again about eighttimes■ Swims include three poolsessions and an easy openwater swim■ Her favourite rides are upthrough the hinterland, todestinations such Peachester,Maleny and Montville.■ Kacey’s favourite runs arethrough Noosa National Park.

By GRANT EDWARDS

“I’m expectingthe hardest dayof my life, but atthe same timethe best day.”




FOR Buderim mother-of-twoBrenda Bimrose swimming,riding and running hasbecome second nature.The 52-year-old took up thesport two years ago with herclose friend and colleagueJacintha Luermans and wasflat out swimming 50 metres,riding a bike and runningnon-stop for more than a fewminutes. This year howevershe plans to finish not onlyher first half ironman but afull marathon and ironmantriathlon.“We joined Atlas

Multisports because we putour names down for theNoosa tri and we thought weneeded a little help,” Bimrosesaid.“Since then it’s helped melose weight, improved myfitness, I’ve made a lot of newfriends and it’s slowlyturning me into a morningperson because I really don’tlike getting out of bed tooearly.”Bimrose signed up for the2013 Cairns Half Ironman assoon as entries opened toensure she was committed.

Since then she’s added theSunshine Coast Marathon inAugust and the BusseltonIronman in WA in Decemberto her event list.To date her trainingincludes a 3.5 hour ride onSaturdays, an afternoon swimand a long run on Sunday.Included on her list ofachievements are finishing a5km running race in under 30minutes and a 10km runningrace in less than an hour.“The key is turning up totraining and perseveringwith it,” she said.

“I think anyone can do this,but I recommend joining atraining group that’ssupportive of all levels.Jacintha is 18 years youngerthan me so I didn’t want tojoin a squad where peoplewere thinking I didn’t belongin the sport. That was a bigdeal for me.“Also make sure you’ve got

a coach that’s interested inyou and who’s willing towrite an individual programand make sure you enjoy it.”Bimrose is one of 20

Small steps lead to giant ironman stridesBrenda Bimrose (left) and Jacintha Luermans in preparation for their half ironman events. Photo: John McCutcheon

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athletes from one of theSunshine Coast’s biggesttriathlon squads, AtlasMultisports, heading northnext month to compete in theCairns 70.3 Half Ironman andfull Ironman event on June 9.Another 10 athletes,

including 35-year-old IVFlaboratory managerLuermans, will jet out for theHawaii 70.3 Half Ironman onMay 26 after missing out onthe sold-out Cairns race.“I knew all my friends

would be training for a HalfIronman and I didn’t want tomiss out on the experience,”Luermans said.“It’s always been aboutbaby steps for me. I decidedthat when I felt comfortablewith one distance then Iwould step up to the nextone. I felt comfortable withthe Olympic distance atNoosa so I thought I’d go tothe next distance. The plan isonce I feel comfortable withthe half ironman then I willstep up again for a fullironman. I don’t know where

to go after that. A new sportperhaps?”Luermans saidsurrounding yourself withlike-minded, supportive andpositive friends to train withwas an important key toimprovement and getting to

the start line. “When I firststarted doing triathlons Ididn’t want it taking over mylife so I’ve made sure mysocial life doesn’t suffer byincorporating it into mytraining,” she said.“My long runs are done at

chat pace and there’s lots of

coffee consumed aftertraining sessions as well.Training with other peoplealso provides encouragementand motivation. If youarrange to meet at a certaintime you’ve made acommitment so you can’t juststay in bed.”

Laboratory colleaguesconcoct fitness plan


SUNSHINE Coast competitors:Ironman CairnsAmanda Aherns(Maroochydore), RobbieAndrews (Kawana), BrendonBatzloff (Sippy Downs), JoelBoreham (Palmwoods), NatBromley (Noosa), Tony Bryan(Coolum), Shane Campbell(Alexandra Headland), RossCalder (London/SunshineCoast), Matt Carman(Alexandra Headland), StevenCarseldine (Maroochydore),Paul Clark (Caloundra), JacobCooney (Peregian Beach),Rachael Dickinson (Parrearra),Erin Donaldson (CoolumBeach), John Eastham(Minyama), Nathan Fitzakerley(Parrearra), Jessica Fleming

(Noosa Heads), Linda Florence(Peregian Beach), StephenGage (Parrearra), Mark Greig(Buderim), Jenny Hall (MoffatBeach), Steve Halliday(Mooloolaba), Leon Harris(Mountain Creek), Andrew Hunt(Castaways Beach), David Jouy(Noosa), Richard Lewis(Parrearra), Paula Lusty, LukeMcKenzie (Sunshine Beach),Anna Mendes (Kuluin), WayneMetcalfe (Pomona), SimonMilwright (Buddina), ShaneO’Leary (Sippy Downs), MattPeel (Buderim), Sharon Purcell(Kiels Mountain), Kerri Renshaw(Beerwah), Hamish Rowley(Mudjimba), Michael Shadforth(Buddina), Rob Tappenden(Noosa), Peter Thorpe

(Glasshouse Mountains), NicTickner (Noosaville).70.3Brenda Bimrose (Buderim),Alison Caiafa (Sunshine Beach),Anthony Caiafa (SunshineBeach), Ann Campbell(Maroochydore), Jo Carman(Alexandra Headland), AngeCastle (Currimundi), RossCattle (Minyama), Matt Cole(Dicky Beach), Dyson Findlay(Noosa Heads), TimothyFrancis (Marcus Beach), SeanFraser (Dicky Beach), ReneGrenfell (Buderim), Brent Hall(Buderim), Penny Hearn(Tewantin), Samantha Hemsley(Cotton Tree), AndrewHobbins-King (Maroochydore),Jamielle Jacobs (Sunshine

Beach), Pete Jacobs (SunshineBeach), Michael McKean(Shelley Beach), Kurt McRae(Mooloolaba), Rohan Molineux(Maroochydore), Casey Munro(Mooloolaba), Kate Murphy(Maroochydore), Vanessa Ng(Birtinya), Rachael Paxton(Buderim), Wendy Priestley(Mount Coolum), Kirsty Purves(Alexandra Headland), KennethRae (Noosa), Trent Reynolds(Caloundra), Anthony Rule(Alexandra Headland), RobertSaftenberger (Buderim),Hannah Smith (Noosaville),Gary Snelling (Caloundra), JeffToohey (Mooloolaba), Nic Vander Maat (Noosa), MatthewWolstencroft (Wurtulla).

Strong Sunshine Coast contingent Cairns-bound


Jacintha Luermans and Brenda Bimrose.

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VITAL STATISTICSA typical training week:■ Monday AM – 3km+ swimset■ Monday PM –Massage/stretch/yoga■ Tuesday AM – Ride/run(hard TT efforts and run off thebike)■ Wednesday AM- 3km+swim set■ Wednesday PM – Track run8-10km■ Thursday AM- Yoga■ Thursday PM – 1hr windtrainer set■ Friday AM – Ocean swim■ Friday PM – 90-minute easyrun■ Saturday AM – Ride/run(3-3.5hr ride + run off the bike)■ Saturday PM – Recoveryswim set■ Sunday AM – 2hr off roadrun (easy)

FROM PAGE 4



I JUMPED at the chance totest ride the purpose-builttracks at Ruff End MountainBike Park.I discovered that the loamysingle trails make up thegorgeous backyard of the BigPineapple at Woombye.The gravel paths androot-strewn forest trackswere great to ride on butheaven forbid if I came acrosstechnical and rad 45-degreeslope with sizeable rocks.Operator John Searstonassures me there are nodownhill extreme tracks.“There is fun swoopy stuffand gentle climbs and thedescents aren’t kamikaze,”he said.“They are gently swoopyturns. All the tracks aredesigned for fun.”He said the trail park is aperfect location for all thefamily to explore eightkilometres of countrysidealong with health and fitnessbenefits.I was finding my groove on

the mountain bike until Icame across two thrillseekers who were effortlesson their bikes.Like kids in a playground,

they couldn’t containthemselves as sand pileswere used as hills, jumps andberms.These skilled riders madethe jumps withoutdrama.Brothers Joshua,20, and TimothyBecker, 16, areabsurdlyenthusiastic in theirriding.“It’s awesome and

great value for money,”Joshua said.“You can’t beat it. The

track is not too hard core sowe didn’t take all our gear.”The young enthusiastJoshua was clearly killingsome free time on his MarinQuad mountain bike.Their fierce attitude stems

from downhill mountain bikeriding at Clear Mountainnear Samford, Cedar Creeknear Yandina and atBeerburrum’s downhill track.“The whole two-wheel

thing has got us hooked,”Joshua said.The dirt warriors say

protection is paramountwhen taking on steep terrain.“Armour” is the word theydescribe their gear whentaking on mother nature’sterrain.

“When we dodownhill, we wear afull-faced helmet,body armour, elbow,hands and kneepads and a neckbrace.”“We giveeverything a go at

least once and see whathappens.”The downhill aficionados

know they have to nail thedescents or they’ll come offworse for wear.Joshua said downhillmountain biking is taxing onyour body.The rides only last from

three to five minutes, butduring that time, there’s a lotof tension on your body, andone false move in terrainriddles with trees, tree rootsand boulders can result insevere accidents.“It’s knowing that if you

get it wrong, it will hurt.”His worst crash was on a

510 motorcycle trail bike atthe back of Glasshousecoming downhill close to100kmh out in the bush anddislocated my collarbone andshoulder and ruptured thetendons.”But that did not stop theGlass House Mountainsresidents to venture outtwice a week to try to beatfriends and brother Timothy.“It’s an adrenalin sport.

There’s definitely rivalry,”Joshua said.“You pedal your heart outand just hold on for dear lifeas you go through rocks andtrees.“We don’t have an option

to look at the sceneryotherwise we’re going to hitit.He doesn’t judge the ride

by distance but of the time ittakes to descend.Descends are measured in

speed and time, not distance.Anywhere between two tofive minutes. We only timeour runs.Timing is paramount.All it takes is a split second

to misjudge a land and gameover.Until next time.

Discovering the cycling world off-road

The Ruff End Mountain Bike Park at the Big Pineapple offers tracks for all abilities.

RUFF ENDWhere: Nambour ConnectRd, park at the Big Pineapple.Cost: $5 per person.Open: 6am-6pm Saturdayand Sunday, and also someafternoons. Check out theFacebook site for detailsWebsite:ruffendmountainbikepark.com

By HELEN TSITOURIS

“All thetracks aredesignedfor fun.”

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COMBINING business withpleasure is a weeklyoccurrence in Mooloolaba.Business Cycles wasdeveloped by the team fromSpin City Cycles, who saw anopportunity to expand theirweekly road ride into thenetworking scene.The rides have beenrunning for more than 18months and attendancecontinues to grow.The rides are held everyWednesday and are dividedinto three groups,social/beginners (average27kmh), intermediate(average 30-32kmh) and fast(average 32-35kmh).Leaving from Spin CityCycles at 6am, the groupshead towards Caloundra, upover the hill at Moffat Beach,and take different routes tothe coffee shop, so that thegroups arrive around thesame time. Then there is achance to network overcoffee at M2 Pizzeria andWine Bar (near Montego’s atKawana).Each week, a rider will

stand up and introducethemselves and theirbusiness and their contactdetails are then put onto theRiders Directory on theBusiness Cycles website.Spin City Cycles’marketing manager LouiseVant said combining the

rides with networking, hasnaturally evolved fromsocialising at the coffee shopafter regular rides.“These rides allow us toprovide the Coast with analternative networkinggroup, plus we get morepeople involved with groupcycling,” she said. “We havecustomers regularly tell usthey want to learn how toride in a group but are toointimated, so this is a greatsolution.“There is a staff member inevery group, and by havinglots of regular riders whohelp with managing thegroups, it allows our staff toconcentrate on the beginnerriders.”“Not everyone can stop for

coffee every week, but wenormally have 40-50 riderswith 30+ at coffee, and we’vehad some great businesssuccess stories.”Spin City Cycles also runs

a women-only ride on thefirst Wednesday of eachmonth. This leaves Spin CityCycles at 5.30am and coversbetween 30-40km.For both rides, riders needto be on a road bike or flatbar road bike. There is aminimum age of 12, andyounger riders need to beaccompanied by a guardian.There are no restrictions onbike brands, ability orexperience, and they are free– just bring coffee money.Spin City Cycles also hosts

mountain bike rides at 7am

every Saturdays at rotatinglocations. Destinationsinclude the Ruff End MTBPark at the Big Pineapple,Parklands Forest Reservenear Nambour, and newdestinations will be addedlater in the year.For more information,check outwww.businesscycles.com.auand www.spincitycycles.com.au

Go for a pedal, then peddle your wares

The Business Cycles ride each Wednesday is a great chance to network.

VITAL STATISTICSWhat: Business Cycles ride.When: Every Wednesday,6am from Spin City Cycles,Mooloolaba.Women-only ride is the firstWednesday of each month, at5.30am.


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WHEN it comes to new gear,brakes and tyres fail toinspire much excitement.Yet failing to keep a closeeye on both can leave youstranded or in dangeroussituations.Riders of road andmountain bikes shouldregularly inspect their bikesfor signs of tyre and brakewear.When fitting new tyres,check to see whether theyare directional and areplaced accordingly.Cyclezone Mooloolaba bikemechanic NathanBeckingham said it’sworthwhile rotating tyres forimproved longevity.“The rear wears more thanfront. If you rotate them frontto back you will get morewear out of them,” he said.“It depends how many ksyou are doing, but once you

start to see a bit of wearrotate them.“I’d do it once a monthwith regular riding.”A sign of tyre wear is when

they have a flat appearanceon top.When inspecting the tyre,rotate the wheel and look forcuts and small pieces ofembedded glass – this is thenumber one cause ofrecurring punctures.If you have a puncture,carefully run your thumbinside the tyre to remove anysharp objects. Also check therim tape to ensure none ofthe spoke holes are showing.Tyre selection also plays apivotal role in avoidingpunctures. For training, it’sbest to opt for a heavier,thicker compound rubber forlongevity, leave thelightweight super slickoptions for racing.

Slightly wider tyres canalso provide additionalcomfort.Every brand has its own

style, but training tyres costabout $40-$70, while racetyres start from $60 andretail beyond $100.When it comes to brakes,

keep an eye on the pad wearindicators – the little grooveson the inside of the pads.When worn about half waydown it’s time to replace.There are different padsfor carbon and alloy wheels,

but some are suitable forboth. Cork pads aretraditionally used on carbonwheels, although they dowear quickly.Replacement pad inserts

start from about $15, andvary up to $85 an enddepending on your brakechoice and requirements.When it comes to

mountain bike disc pads,ensure they don’t wear toofar and replace them wellbefore they reach the metalbacking plate.

Putting the brakeson rapid tyre wear

Cyclezone’s Paul Davies undertakes a tyre inspection.

Cycling tipEmail us: [email protected]

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athletes looking for the best results from the training incorporate chiropractic. Justlike you would tune your bike to keep in running fast, your body is the same. whenyour spine is out of place, performance and results suffer. especially in training andsport, your body can take a serious beating. Chiropractic helps in multiple ways.

drdavid in 2013MooLooLabatriatHLon

1. injurymanagementChiropractic reducesstress in the body,allowing quicker healingtimes.

2. injury preventionMaintaining a strong spineprevents serious injuries

3. Sports performanceChiropractic improvesfunction of your muscles,your heart, and your lungs.

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THERE'S something specialwhen you see a polka dotjersey on a competitor.They prove their will tosuffer is sufficient enough toachieve great climbingperformances.Mooloolaba’s DylanNewbery had the privilege towear the coveted jersey atthe FKG Tour of Toowoomba,the third round in the SubaruNational Road Series, May9-12.“Any NRS jersey is toughto get your hands on becauseyou have 142 riders allcontending and wanting towear it. It was awesome,”Newbery said.The EDI Downer ridermanaged to upstage morenaturally-suited riders withintelligence and guile,gobbling up opportunisticpoints.“Only eight kilometres intostage two, I rode in abreakaway and picked up afew points in thehighly-contested first KOM,”he said.“We realised we had aminute-and-a-half break sowe kept going. We got caught15km from the finish. During

that time I picked up anotherKOM sprint point and gaveme eight points for the day.”Nathan Earle went on to

win Bunya Mountain and wastwo points ahead of Dylan inthe KOM going into stagefour.“Nathan he was wearingthe leader’s jersey it wasthen got passed to me.“Being able to put thepolka dot jersey and knowingthat the hard work on stagetwo paid off was something toshow for.”

Newbery, 19, realises hewas a marked man whentrying to get more points andany ambitious breakawayswas quickly pounced on.“You stand out wearing thepolka jersey. Nathan wastrying to defend it whichmade it a lot easier to knowwhere I was.”He says at 80kg, he is not

your typical whippet-likemountain specialist. He saidthe 7.5km Bunya climbchallenged many of thenational-level competitors.

“Being a bigger rider, thehills aren’t my forte. I amstrong as long as it’s not toocrazy. Bunya is a bit much forme but – it’s more of a strongman’s climb, what you call apower climb, where thegradient isn’t too steep.“The windy, tough

conditions are the type ofraces I thrive on.”The former Fraser Coastcyclist moved to Mooloolabalast year to get quality ridesand upgrade his trainingriding between 700-1000kmper week.“It's good to head to the

Hinterland and get somekilometres in.”The 2012 elite men’sQueensland track championsays training at the Coast haspaid off.“It really help mentally

that I had a good tour and thefirst time wearing the jerseyfor the team.He was not disappointed in

finishing third overall inKOM.“When you look at what

the winner and what theyachieved, it’s good to comethird.”See our feature on Tour of

Toowoomba race director JohnOsborne on page 13.

Newbery wears polka dot at ToowoombaBy HELEN TSITOURIS

Dylan Newbery finished third in the King of the Mountain atthe FKG Tour of Toowoomba. Photo: www.veloshotz.com


MORE than 300 diehardcompetitors testedthemselves to the limit in theNoosa Hinterland on Sunday.Intrepid souls had to findtheir bearings as they maketheir way throughrainforests, bushland, lakesand creeks – all spectacularsettings.The Mountain DesignsAdventure Race AustraliaSeries was based nearPomona Showgrounds forone of the most popularrounds races of those heldacross five Australian states.“Adventure racing takes

physical and mental

toughness, as well as highlydeveloped teamwork andcommunication skills,” In 2Adventure event managerRobyn Lazenby said.“It’s a team sport where

participants find out theexact course just one hourbefore the event starts. Withonly a map, compass, andgreat teammates, it’s off intothe bush, tackling the courseon mountain bikes and onfoot, while also taking onadventure legs.”Adventure legs include

anything from kayaking,tubing and abseiling to rockclimbing or archery – or

whatever else the organiserscan dream up along the way.Teams tackle an arduouscourse of anything up to55km.There were three levels tochallenge entrants: Hardcore– a longer race over morechallenging terrain for moreexperienced participants;Raw – a shorter event forbeginners and those new tomap reading; and theMagellan explore – for thosenew to GPS navigation.We’re waiting on finalised

results, and will have fullcoverage in the next editionof Multisport Mecca. Photo: Stan Ellem

Body andmind put to the ultimate test



AdviceEmail us: [email protected]

RECOVERY FOODRecovery Ideas for a 70 kg athlete■ 2 large pieces fruit or 2 cups fruit salad with400g (2 tubs) of yoghurt■ Salad roll with 120g lean chicken/meat ortuna/salmon and a banana■ Smoothie made with 1 large banana, 200gyogurt and 300ml low fat milk■ 600ml flavoured milk with handful of dried fruit■ 4 cereal biscuits (e.g. Weetbix or VitaBrits) or 1cup cereal with 600ml low fat milk and ½ cupcanned fruit■ 3 egg omelette with 4 slices multigrain toast■ Protein shake (providing 20 g protein) and600ml sports drinkThese options each provide at least 20 g ofprotein and 56g carbohydrate

DO YOU know someone whocan put in a huge effort at atraining session or during anevent and then fire up againfresh the next day?As well as good mental

strength, this ability tobounce back can also beattributed to how well theyreplace their fuel during therecovery period immediatelyafter exercise.Recent research suggeststhat the foods and fluidsconsumed soon afterexhaustive exercise can havean important impact on howquickly the body recoversfrom that session.Meeting carbohydrate,

protein and fluid needs is apriority.The 15-30 minutes afterexercise is crunch time.Forget jumping in the showerfor a long rinse, or driving 45minutes home for breakfast.First you need to eat anddrink, to provide nutrients tomuscles that are inrecovery mode.

CarbsTo train andcompete well, youneed to haveadequate glycogen(made fromcarbohydrate)stored in yourmuscles.It is now well known that

muscle glycogen is replacedat a faster rate in the periodfollowing intense activity… ifthere is enough carbohydrateconsumed at this time.Having carbohydrateimmediately post exercisemay also help reduce stresshormone production,therefore having a positiveeffect on the immune system.Having additional

carbohydrate appears to beparticularly important if anymuscle damage has occurred,as low rates of glycogenrestoration in damagedmuscles might be partiallyovercome by increasedamounts of carbohydrateduring the first 24 hours ofrecovery.Failure to replace glycogen

stores adequately can resultin fatigue and affect yourability to train at a highintensity at the next session.The generalrecommendation forcarbohydrate intake postexercise is to consume

around 1.2 grams ofcarbohydrate per kgyou weigh, each hour,for the first fourhours (e.g. 85gcarbohydrate for a70kg athlete), andthen resume normalcarbohydrate intake.Recent research,however, has shown

that if you consume proteinat the same time, you don’tneed as much carbohydrateto get similar results.Having around 0.8 gramscarbohydrate per kg bodyweight each hour along with0.2 – 0.4grams of protein perkg body weight per hour,results in similar glycogenreplenishment rates as thecarbohydrate ingestion of1.2g/kg/h.The fact box above has

Food for bouncing back with a bang

Smoothies are an excellent recovery food option.

By LORNAGARDEN

Accredited sportsdietitian

examples of foods thatprovide at least theseamounts for a 70kg athlete(e.g. 56 grams ofcarbohydrate, and more than20 grams of protein).

ProteinProtein, or more specificallyamino acids, in particularleucine, are also essential in

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“Failure toreplaceglycogenstoresadequatelycan result infatigue...”

“The 15-30minutesafterexercise iscrunchtime”


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the immediate recoveryperiod for the promotion ofmuscle protein synthesis,and activating othermetabolic processes.Having about 20-30 gramsof protein in the first fewhours following exercise willhelp maximise muscleprotein synthesis. Asdiscussed above, proteinconsumed in conjunctionwith carbohydrate can alsohelp stimulate glycogenreplenishment at a faster ratethan normal.The quality of protein isimportant, with protein fromanimal sources such as milk,yogurt, eggs, fish and mostmeats considered highbiological value (HBV).This means they containlarge amounts of essentialamino acids which arereadily digested. Whileprotein powders and bars canoffer a convenient source of

protein, meeting needsthrough whole foods isencouraged, providing otheressential nutrients requiredfor daily needs, in a moreeconomical and lessprocessed form.Including small amounts ofprotein in meals and snacksspread throughout the day isalso a useful strategy forpromoting ongoing recovery

past the immediate postexercise stage.Remember these amounts

are for athletes completingexhaustive exercise lastinglonger than 60 -90 minutes.Lighter sessions will requiresmaller amounts of food forrecovery.For many people, simplyhaving a handful of raw nuts(e.g almonds) and dried fruitor a homemade fruitsmoothie with yogurt will beenough to provide the fuelthey need for rapid recovery.

FluidsWater is essential for almostevery stage of the recoveryprocess, and it is importantto replace fluid losses thathave occurred, as quickly aspossible. Water is generallythe fluid of choice, however asports drink(carbohydrate/electrolytedrink) can be useful whenlarge amounts of fluid havebeen lost, or to help meetcarbohydrate needs at thesame time. Milk is also agreat recovery fluidproviding protein (includingleucine), electrolytes andwater.The best way to determineyour fluid losses is tocomplete a fluid balancechart, documenting yourweight changes over differenttraining sessions underdifferent environmentalconditions.The general

recommendations for fluid

replacement are to replace120-150% fluid deficit over the4-6 hours following exercise.Including sodium in the

post exercise period may helpreplace that lost in sweat, butcan also help with retainingfluids consumed.It is believed that around50-80mmol is the amount ofsodium required to helprehydrate effectively whensignificant fluid losses haveoccurred.This can be obtained

through acarbohydrate/electrolytereplacement fluid or simplythrough foods consumed inconjunction with fluid afterexercise.Your recovery food should

be enjoyable as well asmeeting your nutrient needs,so experiment and find thecombinations that work bestfor you.Be prepared and bring

along a smoothie or sandwichwith plenty of fluid, when youare planning an exhaustivetraining session away fromhome. Or if you can find itclose by, a personal favouriteof mine is frozen yogurttopped with loads of fruit,nuts and maybe a few darkchocolate chips – guaranteedto meet physical andpsychological needs all atonce!!For more information or a

personalised eating program,contact Lorna [email protected] orsee www.lornagarden.com

Great food tips forexercise recovery

IN SUMMARY■ After exhaustive exercise,aim for 1.2 grams ofcarbohydrate per kg bodyweight per hour or 0.8 grams ifyou consume protein with it.■ Include around 20-30 gramsof high biological value proteinsoon after a long, hardworkout.■ Replace fluid losses plus alittle bit more in the hoursfollowing intensive exercise.■ Be prepared by bringingfood and fluids with you totraining and events.

FROM PAGE 10


http://lornagarden.com.au/



THIS month I volunteered atPort Macquarie for theIronman Australia triathlon. Ilearnt so much about athletesfrom watching them at theirbest (and some at theirworst). It was one of the mostrewarding things I’ve everdone. It was also surprisinglytiring and draining – I wasstuffed by the end of the day!Here are my top 10

observations about athletesand racing...1. The coke fix.Athletes who want coke

scream “Coke, Coke, Coke”from about 100 metres awayfrom the aide station. Theyhave a certain sparkle intheir eye and desperation intheir voice.2. Where’s the toiletsexpression.People who need to use the

toilet tend to run straight atyou with a certain “urgency”in their eyes. I got to knowthis look pretty quickly. I hadone man come up to me, grabmy shoulders, then stare intomy eyes and say “toilets”.Nothing more, nothing less.Poor bugger. Luckily we hada few port-a-loos at our aidstation.3. Athletes are generallyvery thankful.This one made meexceptionally proud of thesport of Ironman. All theathletes I encountered wereextremely pleasant andthankful. This was reallyquite surprising given whatthey were actually doing inthe race (possibly the hardestpart – the marathon at theend). I had many peoplethank us (the whole aidstation) collectively(especially on their last lap).People who were walkingaround town would also stop

me (when I was wearing thevolunteers shirt) to thankme. It makes me happy tothink we have created thisculture within the sport.4 Legends are Legends forlots of reasons.Legend athletes (those who

have done the Australianrace more than 10 times)were much more likely tostop and have a chat at theaid stations. These guys andgirls know what they’redoing and they see aidestations as a mini-buffet / allyou can eat location for youto catch up with yourvolunteering buddies. Wehad some real characterscome through.5. Fast athletes have a veryclear specific intent whenflying past aid tables.Fast athletes (pros and topage groupers) tend to bypassall the first tables and grabstuff from the last table.Obviously this wasn’t all thepros, but there were quite afew who did this. I lovedwatching them – intrigued onwhat they were doing. Theywould run out wide and justgrab stuff from the last table.After my shift at the mainbeach aide station, I hadanother shift at the finish linebeing a “catcher” and “towelwrapper”. I couldn’t wait toget there. This is the best bitof the day. Here’s is what Inoticed at the finish line...

6. Finishers are instant bestfriends.When you put thetowel/medal around peoplethey are excited and want totell you about their day andhow awesome life is. I lovedthis bit. Instant best friends.No wonder I loved it.7. Quiet finishers are not

well.Athletes who don’t talk

after the finish line are likelyto pass out on you. I had onlytwo athletes pass out on me.One was a man, who wasaround 6ft 4 who literallypassed out on me.Then there was a lady whowas just quiet – she didn’twant anything but shewanted to sleep. I knew therewas something wrong. Themedical staff were fantasticand took great care of her. Iwas fortunate to see her thenext day to see if she wasokay…she had four bags (2litres) of fluid.8. Ironman athletes love

knowing stats.After finishing, the

athletes had the option ofgetting weighed to see howmuch weight/fluid they hadlost. The data showed theirpre-race weight compared totheir post-race weight via afunky little graph/table.Most athletes loved seeingthis. I wonder if it is becausewe are a bunch of geeks,weight obsessed or just eager

to know what we need toreplenish to ensure a goodrecovery. Maybe a bit of allthree?9. Pumpkin soup post-race

is the bomb.Once the athletes were inthe recovery tent, there werea few options as recoveryfood. Pumpkin soup was thenumber one food requestaccompanied with a fizzydrink.This pumpkin soup wasdelicious too. Lots were goingback for seconds. The nextfavourite request was fruitsalad and ice cream.10. Volunteering means adonation for your chosencharity.Volunteering is not only

good for the athletes, but youcan get a donation made toyour chosen charity. This wasa bonus for us. The KIDSfoundation and I organisedabout 15 volunteers, and as athank you, Ironman Australiadonated up to $50 per personback to the KIDS foundation.

Helping out is an unforgettable experience

If any of you have ever wondered about volunteering, make sure you do it, it is great fun.

By CATHERINETHIELE

Mum, wife andIronchick

Click here tovisit Catherine’s

website

Pho

to:E

yes

Wid

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pen

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THE simplest of fate’s whimscan change the course ofhistory.Australia's premier cyclingrace, the Subaru NationalRoad Series, may not havebeen staged in Toowoombahad it not been for arebellious kid.John Osborne, event

director of FKG Tour ofToowoomba, recalls the dayswhen he skipped SundaySchool to race bikes.“I got dressed up in mySunday School suit, went tothe back of the hall andchanged into my bike gear,”Osborne said.“I raced and won the

Darling Downschampionship.“Little did I realise, when

you win, you get a phototaken which appeared (in thelocal newspaper) the nextday.“I remember the beltingmore than I do of thevictory.”Osborne went on tobecome a state champion.At 69, his love of the sporthas not wavered.After months of hard work

Osborne was thrilled to seemore than 130 competitors inthe FKG Tour of Toowoomba,the third round of the SubaruNational Road Series, whichran from May 9-12.It boasts stages to suit

sprinters and climbers, aswell as a teams time trial.His dream to stage anational cycling event is nolonger that. The Tour hasgrown without losing thetradition of the race.“A lot of races today arecriterium focused and wewanted to avoid that.”The FKG Tour ofToowoomba is “a bike racedesigned by bike riders forbike riders”.“We're quite deliberate toinclude the climb up theBunya Mountains as the hill

top finish. It’s become suchan iconic part of the tour. Itwas almost demanded thatwe’d include it again,”Osborne said.“It's a real test of bikerider’s skill, toughness andfitness. That could be wherethe Tour is lost.”He sees communitysupport integral to the Tour'ssuccess and to changepeople’s mindsets on seeingcyclists on the roads.“This year, teams have

visited schools to givedemonstrations,” he said.“It's a deliberate move topresent cycling to children inthe hope, if nothing else, theymight be encourged to cycleas a form of recreation. Thenthe next step could well be acompetitive cyclist and fromthere, who knows?”Australia’s best cyclistshave embraced thegrassroots initiative.“It’s no difficulty in gettingthem to go to schools andshow the watt bikedemonstrations where theyare tested for their strengthand power and kids can seethat on the screen.“We’ve covered up to eightschools this year and thegood part is we get out to theregional schools with the

support of New Hope Coal.”This month, the Drapacteam were able to get out tothe little township ofJondaryan.Recreational riders were

able to take on the Ride theRange challenge and the StVincent’s Hospital’s charityrides around Queen’s Parkfor mum, dad and thechildren as well as corporateteams prior to the big event.Since day one, Osborne’s

aim was to establish the FKGTour of Toowoomba withoriginal flavour.The yellow jersey of theTour de France was chosenbecause the newspaperL’Equipe which sponsoredthe Tour was printed onyellow paper.“I was looking at the same

idea to take that traditionon,” he said.“The Toowoomba emblem

is violet and that's ourleader’s jersey colour.”He contemplated on what

to use as a trophy.“I couldn’t use a (garden)

gnome”, with reference toToowoomba's Carnival ofFlowers.“I have a full-size PennyFarthing from the late TomWallace – a wonderful bikebuilder. I couldn’t use a

Penny Farthing unless therewas a synergy withToowoomba.”Fate again was in

Osborne’s favour. Hediscovered Penny Farthingracing was held inToowoomba in the 1880s.“There’s the synergy.

Toowoomba’s streets arelined with camphor laureltrees so we had the PennyFarthing trophy carved out ofcamphor laurel timber.“It’ll be treasured by the

winner.”That honour went to

Tasmania’s Nathan Earle(Huon Genesys).Earle, 24, clinched the

leader's jersey on stage two,winning a sprint to the line atthe summit of Mount Bunyabefore the team cementedthe lead with a solidperformance in the team timetrial.

Sunday School rebellion leads to Tour

John Osborne, event director of FKG Tour of Toowoomba.

By HELEN TSITOURIS




Email us: [email protected]


http://raywhitebuderim.com.au/

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THE declaration of a “wetsuitswim” will send most agegroup triathletes into apre-race frenzy ofexcitement.You don’t need to be arocket scientist to know thata wetsuit makes you swimfaster; they aid buoyancy andreduce drag making a swimeasier (same speed butwithout using as muchenergy) or simply faster (anincrease in speed using thesame amount of energy).After the bike, a wetsuit is

one of the most sought-afteritems and requires just asmuch time and researchbefore purchase.Vast improvements incomfort, flexibility andquality have been made totriathlon-specific wetsuits inrecent years with severalbrands and styles to choosefrom offering variousthicknesses, colours, featuresand price points.Allez Sport Mooloolabaowner Dave Chickrecommends trying beforebuying to find the ultimatewetsuit for each individual.Allez Sport has expandedits range specifically ahead ofCairns and Sunshine Coastevents stocking Speedo, 2XUand HUUB wetsuits in fulland sleeveless optionsranging in price from $249 to$900.“A wetsuit that restricts

your movement or limitsyour mobility, shoulder andarm movement will end updoing you more harm thangood,” Dave says.“A wetsuit needs to fit

comfortably from hips toshoulders, fitting snuglyacross the chest and at thewaist. The length of the legsand arms aren’t so much ofan issue, they just can’t gapor let in water.”A well-fitting wetsuit helpslift a swimmer’s bodyposition in the water makingthe athlete more efficient.The slick wetsuit material

reduces drag in the watercompared to exposed skin.Wetsuits are made up of aseries of panels that vary inthickness. Thinner panels (onthe arms, shoulders andlower legs) allow for moreflexibility, while thickerpanels (on the body andupper legs) provide morebuoyancy and aid flotation.With 25 years’ experience

in the water sport and leisureindustry, HUUB DesignAustralia sales and customerservice manager Rex Butlersaid wetsuit technology hasmade “seriousadvancements” in the pastthree or four years.“Neoprene was always verystiff and cumbersome butnow an athlete can feel likethey’re wearing a secondskin, it’s stretchy, durableand retains its ‘fit memory’,”Butler said.HUUB’s Archimedes suit(worn by ex-footballer turnedage group ironman MatRogers and Olympicmedallists Alistair andJonathan Brownlee) allowsincreased flex at the bicepsand calf relief that can becaused from “fighting thesuit”.“There are two types ofathletes,” Butler said.

“Some athletes come froma swimming background andalready have a greathorizontal position in thewater and then there’s theother 85% of triathletes wecall “leg thinkers”, who dragtheir legs along and bend atthe hips.“The design team

recognised if you’ve got astrong kick and a good bodyposition lots of wetsuits willmake you over buoyant, you

feel like your legs aresticking out of the water andyou lose the power in yourlegs.”HUUB created two styles to

combat the differentstrengths. The 4:4 suit forstrong swimmers to keepthem neutrally buoyant inthe water and a 3:5 suit with3mm materials on the chestand 5mm from the waistdown to provide extrabuoyancy in the legs.

Find the right wetsuit for your body

The Brownlee boys, Alistair and Jonathon, in their HUUB wetsuits.

VITAL STATISTICSShould I go for sleeves or sleeveless?The choice comes down to personal preference with newtechnologies in full sleeve suits unlikely to restrict shoulder and armrotation. However most people will get the full benefits of a wetsuitswim with sleeves. They reduce drag, add extra floatation and morepotential for speed.I can’t justify spending $900 on something I’ll wear half adozen times a year?Then don’t. As with most things you get what you pay for. Set thebudget you can afford or are willing to pay and try on suits withinthat range. Ask yourself if the extra $100-$200 would be better offon physio sessions, training costs, entry fees, accommodation or apresent for your long-suffering, very understanding, better half.What do I need to ask for when shopping for a wetsuit?First set a budget then decide what kind of swimmer you are. Areyou leg heavy with no kick? Go for a thick suit with full flotation. Areyou a competent swimmer with good body position in the water?Less is more, get a thinner suit so your legs aren’t sticking out of thewater.I’m still confused?Don’t be overwhelmed with the tech-talk that makes you feel likeyou’re buying something from the costume cupboard of Ironman 3.Stick to the two questions above and go for the suit that fits youbest and meets your budget.

Advice Email us: [email protected]



NICELY packaged withbulbous lines, the CR-V is akey player in a boomingsports utility vehicle market.And it needs to be. This caris pivotal to Honda’s successthis year.It has been a rocky roadleading to 2013. Naturaldisasters caused majorproduction issues, whichpaved the way for Hyundai,Nissan, Mitsubishi,Volkswagen and Subaru tousurp Honda on the salesrakings.But the Japanese carmakeris on the way back with itsfourth generation model.While shorter and lower

than its predecessor, internalspace has been improved.In a nod to the fledglingsoft-roader buyer group, theCR-V is now available as atwo-wheel drive with pricesstarting from under 30 grand.Quieter and with a moremodern appeal, the CR-Vcabin is a big step forwardover the previous model.There is still a hefty use ofhard plastics, although theappointments are stylish andthere was little to fault in theset-up which is simplistic yetfunctional.The sizable speedo iscentral to the driver’sattention and it’s easy to find

your way through the menusto access Bluetooth phoneand audio connectivity.Our entry level VTi testcar proved hardy under thefamily microscope.The cloth trim would be

easy to keep clean, and theseats offer reasonablesupport at the base andlaterally.With less power and less

weight than its sibling whichpowers all four wheels, thetwo-wheel drive derivative isserviceable in its

performance.Most impressive in the

metropolitan area or on theflat open road, the CR-Vcruises effortlessly at about2000rpm at 100kmh.The 2.0-litre four-cylinderengine can be overwhelmedby steep inclines at low speedbut will work up to theredline. Yet the self-shifterworks well in the majority ofcircumstances and youseldom feel the need forpaddle shifters – which areonly available on the more

powerful 4WD model.During “Econ” mode the

CR-V can be particularlydoughy. Pressing the greendash button alters throttleresponse, adjusts theair-conditioning and modifiesthe cruise control to achievethe most efficient fuelconsumption results.It works best on the

highway, with accelerationresponse lacklustre in Econaround town.Steering feel is responsive

Good all-rounder with a touch of ‘magic’By GRANT EDWARDS

CONTINUED NEXT PAGE

MotoringEmail us: [email protected]

Cricks Subaru

> Symmetrical All-Wheel Drive> Premium Multi-Function Display> Bluetooth®1 wireless technology> Rear view reverse camera

> Maximum 5-star ANCAP safety> 220mm ground clearance> X-Mode (CVT only)> Hill Start Assist

Key features across the range:

VISIT CRICKSTODAYANDTESTDRIVEADEMOONANDOFF THEROAD

ALLNEWFORESTERHASARRIVEDATCRICKS

Forester 2.5i-S shown

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packagesavailable


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Motoring Email us: [email protected]

Your Volkswagen Partner

Garry Crick Volkswagen88 Sugar Road, MaroochydoreTel: 07 5450 3300www.cricks.com.au

Test drive The 21st Century Beetle and you’llexperience an advanced Volkswagen with thespirit and heritage of the original Beetle.Featuring a distinct new look, 118kW TSI petrolengine, 17” Rotor alloys, choice of 6 speed manualor 7 speed DSG transmission plus iconic designelements, The 21st Century Beetle is the perfectblend of past and present.

Visit Gary Crick Volkswagen for a test drive today.

The Perfect Beetle.75 years in the making.

and direct, although pushhard into a bend and bodyroll quickly comes into play.Equipment is good at theentry level, with 17-inch alloywheels (including a full-sizealloy spare), a reversingcamera, trip computer, autoheadlights, cruise control,USB connectivity, Bluetoothphone and audio streaming,and a 12cm infotainmentscreen.You also get a five-starsafety rating.During our week-long testwe achieved just over eightlitres for every 100km, onlyslightly higher than theofficial figure. It’s not the

best in class, but it’s notsuper thirsty either.Resale values should be

solid, and while there is nocapped servicing plan,ongoing maintenance costsshouldn’t be prohibitive.Got things to carry? TheCR-V is up to the challenge.It has more than 100additional litres of boot spacecompared to the old model,and when you drop the seatsthat space expands to 1648litres.Although one issue is thechild seat anchorage points,which are at the top of thetailgate. This is annoying forrear vision and also eats intopacking space in the back.

Best of all is the “magic”seats. Owners of the Jazzsmall car have loved thisfunctionality, and it’s evenbetter in the CR-V. One pullof the handle in the rear andthe seats fold effortlessly intothe floor.Five adults can be housedin relative comfort courtesyof good head, leg and kneeroom, while rear seatpassengers have air vents.There are five cup holdersand four bottles holders,along with some goodstorage spaces in the console.Braked towing capacity is

1500kg with a tow ball weightof 100kg.Rounder edges make the

fourth generation easy to

spot compared to itspredecessors.While not drop-dead

gorgeous, it’s no uglyduckling and holds its own ina competitive SUV space.

Excellent equipmentfor base model

VITAL STATISTICSModel: Honda VTi.Details: Five-door compacttwo-wheel drive sports utilityvehicle.Engine: 2.0-litre i-VTECgenerating maximum power of114kW @ 6500rpm and peaktorque of 190Nm @ 4300rpm.Transmission: Six-speedmanual or five-speedautomatic (as tested).Consumption: 7.7 litres/100km(auto).Bottom line: VTi (m) $27,490;VTI (a) $29,790.

FROM PAGE 16


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This 2XU Women's C:2 Comp 2Triathlon Wetsuit has a heap offeatures that are on 2XU's elitemodels. The entire suit is madefrom Yamamoto neoprene,including a 5mm 39cell front panelfor maximum buoyancy and 520%stretch underarm and shoulderpanels. The SCS coating gives thesuit enhanced hydrodynamic speedyou would normally find in moreexpensive wetsuits. The 2XU C:2Comp women’s specific is at AllezSport for $499.

Cyclezone Mooloolaba has some of the first 2014 Cervello P3models to reach Australia. There’s a clear lineage to the P5, with awide range of fit options, easier packing for travel and keyaerodynamic features. It’s only available as a frameset at thisstage, and can be custom built with preference of groupset,wheels and bars. The frameset only is about $3500.

This is what HUUB says isthe best wetsuit evercreated. Named after thegreat physicists andmathematician Archimedesand his buoyancy principle,the suit offers buoyancyand flexibility. It is availablein two versions, 3:5 and4:4, for those with sinkinglegs and those with goodbody alignment. Allez Sporthas the Huub Archimedesfor $699.

Rock ‘N’ Roll chain lubes areformulated to clean and lube atthe same time when applied.The most recent addition in thefamily is The Gold. Gold workson both road and mountainbicycles, keeping the chaincleaner and providing smoothand quiet pedal rotation.Described as “magic” lube in arecent review, and tried andtested daily in the Spin CityCycles workshop. Availablenow for $14.99 from Spin CityCycles.

Here’s an excellent entry-levelwetsuit, the Speedo (blue logo)that is available at Allez Sport. Ithas a Yamamoto coating on thechest panel to reduce themajority of the water friction.Simplicity of the panel designtogether with the Super StretchPanels provides you withenhanced flexibility. TheYamamoto 39 (Y39) cell rubberis super buoyant and helps liftthe body out of the water.Check it out at Allez SportsMooloolaba, $299.

With its lightweight, stiff and smooth-riding Giant Compositematerial, engineered and shaped to slice through the wind, TrinityComposite is a ticket to your fastest time yet. The frame isoptimised for aerodynamics, efficiency and comfort with a VectorSLR composite seat post and PowerCore bottom bracket area. Italso comes RideSense-ready, giving you the option to useGiant’s wireless ANT+ system to track your data between T1 andT2. These bikes are available in both male and female geometryand currently on sale for $2499 at Spin City Cycles.

The latest and greatest...

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Upcoming events...Date Event Distance Location Website

May 26 Allez Sport Sunshine

Coast Run Series

2km, 5km or 10km run. Sunshine Coast

University

sunshinecoastrunseries.com.au

June 2 Allez Sport Cross

Country Series

12km, 6km, 4km, 3km, 2km, 1km and 500m run. Ben Bennett Park,

Caloundra

sccrosscountry.org

June 16 Stockland Caloundra

Foreshore Fun Run

3km or 10km. Caloundra

foreshore

caloundrafunrun.com

June 16 Allez Sport Cross

Country Series

12km, 6km, 4km, 3km, 2km, 1km and 500m run. Elizabeth Daniels

Park, Buderim

sccrosscountry.org

June 30 Yakima Sunshine

Mountain Bike Series

DH#3

Riders are set off at short intervals and are timed on a

point‐to‐point downhill course.

Beerburrum qldmtb.com.au

June 30 Allez Sport Sunshine

Coast Run Series

2km, 5km or 10km run. Pt Cartwright ‐

Buddina


July 6 Wild Women

Adventure Race

3‐6 hour event, teams of two, 9am‐3pm. Sunshine Coast (to

be announced)

dareyouadventure.com.au

July 28 Pomona King of the

Mountain

Main race starts in Pomona and heads up the mountain,

before returning. Also a mountain dash and 3km fun

run.

Pomona kingofthemountain.com.au

July 28 Allez Sport Sunshine

Coast Run Series

2km, 5km or 10km run. Pt Cartwright ‐

Buddina


July 28 Glasshouse Trail

Series Flinders Tour

10km, 25km and 50km off‐road trail run. Beerburrum glasshousetrails.com.au

August 3‐4 Hells Bells and Fairy

Bells

Non‐stop 24‐hour adventure race involving trekking,

mountain biking, kayaking and other adventure

disciplines. Mixed, male or female teams of three must

navigate their way unsupported through an arduous

100+km course. Fairy Bells have 24 hours, but half the

distance.

Sunshine Coast dareyouadventure.com.au

August 10 Island Charity Swim 11km swim from Mudjimba Beach, around Old Woman

Island to Moolooaba Main Beach to raise money for

Nambour and Currimundi special schools.

Mudjimba,

Mooloolaba

Islandcharityswim.com.au

August 17 Tough Mudder 18‐20 km obstacle course. Caloundra South toughmudder.com.au

August 24 South‐East Qld

8‐hour Adventure

Race

Teams of two combine cycling, kayaking and running (or

walking), to navigate around a fun course revealed only

one hour prior to race start.

Ewen Maddock

Dam

iadventure.com.au

August 25 7 Sunshine Coast

Marathon and

Community Run

Festival

2km, 5km, 10km, half (21.1km) or full marathon

(42.2km).

Alexandra

Headland

atlasmultisports.com.au

Planner Email us: [email protected]

Click on the links for more informationGot an event? Email us at: [email protected]

Events planner continued next page.


http://www.sunshinecoastrunseries.com.au/



http://sccrosscountry.org/

http://sccrosscountry.org/

http://www.caloundrafunrun.com/

http://www.qldmtb.com.au/

http://www.dareyouadventure.com.au/

http://www.dareyouadventure.com.au/

http://kingofthemountain.com.au/

http://www.glasshousetrails.com.au/

http://www.islandcharityswim.com.au/

http://toughmudder.com.au/events/sunshine-coast-2013/

http://www.iadventure.com.au/

http://www.atlasmultisports.com.au/


PlannerEmail us: [email protected]

Date Event Distance Location Website

August 31 Wishlist Row for

Cancer

Kayaks, dragon boats, outriggers, skis, surfboats, stand‐

up paddles, junior ironmen and ironwomen, corporate

outrigger challenge and 000 emergency services

bonanza

Cotton Tree Park,

races on

Maroochy River

wishlist.org.au

August 31‐

September 1

Rainbow Beach

Double Tri

Two events over two days. Each race 750m swim, 20km

ride, 5km run.

Rainbow Beach theruninn.com.au

September 7‐8 Glasshouse 100 100 mile off‐road trail run. Beerburrum glasshousetrails.com.au

September 15 Ironman 70.3

Sunshine Coast 1.9km swim, 90km cycle, 21.1km run.

Mooloolaba usmevents.com.au

September 22 Queensland Tri

Series race one

QTS: 400m swim, 15km cycle, 4km run. Enticer: 200m

swim, 7.5km cycle, 2km run. Kids: 100m swim, 2km,

cycle, 400m run.

Kawana Waters qldtriseries.com.au

October 13 Swisse Colour Run The “happiest” 5km fun run around will see participants

of all ages and fitness levels covered in colour by the

time they’ve completed the course.

Stockland Park,

Kawana Waters

thecolorrun.com

October 19‐20 Bribie Tri Series race

one

Saturday : Active Kids and Active First Timers – 100m

swim/3km cycle/500m, 200m swim/5km cycle/1km run,

250m swim/6km cycle/2km run. Sunday: Short ‐300m

swim/10km cycle/3km run; Long ‐ 750m swim/20m

cycle/5km run.

Bribie Island bribietri.com

October 20 Caloundra

Community Bank Just

Tri It Series

Short: 300m swim/10km ride /3km run.

Long: 600m swim/20km ride/6km run.

Keith Hill Park

Golden Beach,

Caloundra

caloundratriclub.org.au

October 30‐

November 3

Noosa Triathlon

Multi Sport Festival

Olympic distance triathlon, as well as a 1km ocean

swim, and a run/swim/run event.

Noosa Heads usmevents.com.au

November 10 Caloundra

Community Bank Just

Tri It Series

Short: 300m swim/10km ride /3km run.

Long: 600m swim/20km ride/6km run.

Keith Hill Park

Golden Beach,

Caloundra

caloundratriclub.org.au

November 17 Hervey Bay 100 2km swim, 80km ride, 18km run. Scarness

Foreshore

hb100.com.au

November 24 Triathlon and Fun

Run Pink

Long: 300m swim/9km ride/3km run.Medium: 200m

swim/6km ride/2km run. Short: 100m swim/3km

ride/1km run. Kids: 50m swim/1.5km ride/500m run.

Fun run: 5km ‐ 2.5km and 1km dash (kids under10

only).

Quad Park,

Kawana

triathlonpink.com.au

November 30‐

December 1

Bribie Tri Series race

two

Saturday: Active Kids and Active First Timers: 100m

swim/3km cycle/500m run; 200m swim/5km cycle/1km

run, 250m swim/6km cycle/2km run. Sunday: Short ‐

300m swim/10km cycle/3km run or Long ‐ 1000m

swim/29km cycle/8km run.

Bribie Island bribietri.com

Upcoming events... Click on the links for more informationGot an event? Email us at: [email protected]


http://www.wishlist.org.au/Events/WishlistRowForCancer-152/

http://theruninn.com.au/page/9/Rainbow_Beach_Double_Triathlon.html

http://www.glasshousetrails.com.au/

http://www.ironman.com/triathlon/events/ironman-70.3/sunshine-coast.aspx#axzz2TyVWWgXl

http://www.qldtriseries.com.au/

http://thecolorrun.com/australia/

http://www.bribietri.com/

https://sites.google.com/site/caloundratriclub/

http://www.usmevents.com.au/Triathlon___Multi_Sport/Noosa_Triathlon_Multi_Sport_Festival.htm

https://sites.google.com/site/caloundratriclub/

http://hb100.com.au/

http://www.triathlonpink.com.au/course-description-sunshine-coast#funrun

http://www.bribietri.com/

smm 22-05-2013#001 editorial...

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