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Sunshine Coast Daily

Wednesday, December 3

Together for the long haulTogether for the long haulSean and Hannah Richardson are preparing for Ironman Western Australia this weekend - full story page 2.Sean and Hannah Richardson are preparing for Ironman Western Australia this weekend - full story page 2.

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FOR better, for worse, forIronman.

Sean and HannahRichardson bring new meaningto “long distance” relationship.

The pair were married inKona last year after Sean hadjust completed his firstappearance at the IronmanWorld Championship, and afterswapping vows they will soonbe able to swap Ironman tales.

This weekend theRichardsons will toe the line atIronman Western Australia.

It will be Sean’s seventhattempt at the distance, andHannah’s first.

“I’m nervous and excited. Itshould be fun but every nowand then I think ‘I don’t knowwhy I’m doing this’,” she said.

“Sean’s race will becompletely different from mine.In the past when we havewatched Sean, I have goneback down after he hasfinished to watch some of thelonger racers and have seenanyone can do it…it just takesa lot of training, a good nutritionplan and determination.

“I think I know what I’m in for,but I know it’s going to hurt. Ihaven’t actually run a marathonbefore.”

Hannah, a traffic andtransportation manager with

Sunshine Coast Council, saidher goal is to simply “get to theend”. But while initially thinkingthis could be her one and onlyIronman, enjoying the traininghas meant she may go aroundagain if this weekend issuccessful.

And while training foriron-distance triathlons can belonely territory, Sean andHannah have enjoyedpreparing together.

Hannah has even beenknown to break her own “nobed before eight” rule.

“If one of us doesn’t feel liketraining then generally the otherone will and it’s that motivation

Sharing love of IronmanBy GRANT EDWARDS

Hannah Richardson enjoying her favourite leg of triathlon. Photo: Contributed

To Page 3

Sunshine Coast Multisport Mecca, December 3, 2014

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ANOTHER massive year isabout to finish, and SunshineCoast athletes have enjoyed astellar year or swimming,cycling and running.

Sunshine Coast MultisportMecca has been with you onthe journey, and our team thankeveryone who has given uptheir time this year to be part ofthe coverage.

Our coverage of localathletes of all levels wouldn’t bepossible without some amazingsupporters, and we pay tributeto John and Sarah Carey ofCyclezone Mooloolaba; GarryCrick, John Eastham and SamBohner of Crick Auto Group;David Chick of Allez Sport;Jason and Lisa Crowther ofAtlas Multisports.

Collectively, this groupsponsor a wide range ofathletes and events around theregion which helps ensure theSunshine Coast is the Meccafor all things multisport inQueensland, but also Australia.

Also, thank you to our regularcontributors, including physioMargie Atthow, dietician LornaGarden, Michelle Singer, BikeMagazine and TriathlonQueensland.

Multisport Mecca will returnbigger and better in 2015 withthe first edition in late January.For more information [email protected].

Our finalMeccaedition forthe year

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to get up and get out of bed,”she said. “I’m getting a betterunderstanding of what he goesthrough and what he has beenthrough in the past and why hewants to go to bed at 7.30. Weactually get to see each other abit more often because we areboth going to bed early andwaking up together at four or4.30.”

While Hannah is looking tosurvive the race, Sean has bigexpectations.

Joining the Atlas Multisportsgroup after they moved toMountain Creek in June, he’staken training to the next levelunder the guidance of headcoach Jason Crowther.

This will be his third crack atthe Busselton course – thelocation of his first Ironmanexperience.

It was here that Sean wasschooled in Ironman afterblowing up on the run andstruggling home to finish in 11hours and 22 minutes. Whilestill an impressive time, Seanknew he could improve, and in2012 he returned to go sub-10hours (57:34, 5:23:58,3:25:19).

Last year he impressed atCairns, finishing in 9:40:19(1:00:45, 5:08:05, 3:24:34),and then went on to conquerKona in 10:06:51 (01:01:48,5:12:58, 3:44:15).

But now as a 30-year-old heknows a quick time is requiredto get a slot for a return to theBig Island of Hawaii.

“I don’t think I have crackedthe marathon yet. I still haven’t

done as well as I think I can,”he said.

The forecast is for hotconditions on Sunday whichSean enjoys. And he comesinto the event with some strongform.

Earlier this year he was “overthe moon” to post a personalbest marathon time of 2:49:47at the Gold Coast – a massiveimprovement on his 2009 timeof 3:18.

“From where I started from, itwas just awesome. I neverthought I’d go 2:50,” he said.

Sean has two primary aimsin Busselton: “get the finisher’st-shirt and go 9:15”.

“Jason (Crowther) thinksthat’s achievable. Swim anhour, ride about five and thenrun about 3:05-10,” Sean said.

“I think there is always roomfor improvement, both intraining and racing.

“This is the first time I havereally trained with a tri club, anddoing things a lot different withhow I’m training with the bikeand run.

“My volume has gone up butI don’t seem to be as tired as Iused to be.”

An engineer by trade, muchof Sean’s training has beendone managing fly-in, fly-outemployment.

Based near Rolleston, hewould work a minimum of 12hour shifts and then fit in histraining via the treadmill in thegym, by running around thecamp and spending time onthe wind trainer.

“You get some weird looks

from people in CentralQueensland travelling with abike,” Sean said.

“A few of them wereinterested to find out I wastraining for an event, and notjust getting around in Lycragoing to coffee shops.”

Training moves up a gear

Sean Richardson in action at Hervey Bay last year, and with Hannah after finishing Kona.Photos: Contributed

IRONMAN TRAININGSean’s week:● Two swim squads and a bayswim. Up to about 3.5km.● Tuesday ride, with Atlascrew, Thursday indoor, 1.5hours each.● Saturday long ride, thelongest of 200km in about 6hours.● Running including twospeed work sessions, a 1hrrun then a long run whichpeaked at 2.5hrs.

From Page 2

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PINK tutus, wigs and, ofcourse, pink Lycra were all therage at Kawana on Sunday.

About 900 people flocked tothe Ramsay Health CareTriathlon Pink at SunshineCoast Stadium to put their bestfoot forward for their health andto raise funds for breast cancercharities.

For hundreds of participants,it was their first attempt at atriathlon event, but racedirector Kerry Stubbs said itwas all about challengingyourself.

“I was running in the fun runevent with the kids,” Kerry said.

“It was great to see everyoneenjoying themselves and it is afantastic event for their healthand well-being, which is whatwe are all about,” he said.

Despite setting up for theevent in the howling wind andtorrential rain on Friday andunder threatening cloud onSaturday, Mother Nature wassmiling down on participantsfor Sunday.

Ultra competitors faced a600m swim, 18km ride and6km run while those enteringtheir first triathlon swam 100m,

rode for three kilometres andran for one kilometre.

Shorter distances were onoffer for the enthusiasticchildren, with age categoriesfrom seven years through to16.

More than 140 peopleentered the Brooke Fun RunPink, with distances from

1-5km.Mr Stubbs said registrations

were up 15% on last year,ensuring the Sunshine Coastwould host an eighth annualevent next year.

Since the first event inSydney 2006, Pinkies haveraised more than $1.4 millionfor the breast cancer charities.

More than $69,000 has beenraised from the Sunshine Coastevent this year.

The event was supported byvolunteers from the Apex,Heritage Bank and Lions Clubs,who hosted a sausage sizzleand helped with setting up thecourse and directingparticipants.

Triathlon all in the name of funBy ROXANNEMCCARTY-O’KANE

The Pink Triathlon at Kawana on Sunday was a hit with participants. Photo: Warren Lynam


A TRIATHLON that involvestutus, capes and as much pinkas you can possibly conjure outof your wardrobe should neverbe considered hard work, butwhen I signed up for the “ultra”distance Triathlon Pink I wasn’tcompletely convinced.

With four different courses ofvarying lengths to choose fromand even one for the kids, theTriathlon Pink on Sundayhelped win over a whole newbatch of triathlon addicts (meincluded) as well as raisemoney for breast cancer.

The “ultra” course involved a600m dash in the pool, a 16km

bike ride and a 6km run.I knew I could do all three

things separately, but one afterthe other with othercompetitors jostling all aroundme? I had no idea.

And suddenly there I was, atKawana pool surrounded by ahundred or so women in pinkswimming caps. There was aman giving a briefing and whileexplaining the course he said:“now there are eight laps of thecycle leg but if you do losecount and do seven, that’sokay too.”

The women exploded intolaughter. It was then I knew Ihad nothing to worry about.The only serious thing about

this triathlon was the illness wewere raising money for.

I swam, cycled and ran andwhen the finish line came I was

completely exhausted andreally proud of myself. I’mpretty sure I remembered to doall eight cycle laps, too.

Surviving physical and maths testBy LAURA WEYMAN-JONES

Enjoying Triathlon Pink are Natlalie Watson, Susan Watson,Sue Williams, Nicole Tippett and Katie Watson.

Photo: Warren Lynam


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THE ache in David Dellow’slegs does not compare to thepain that has been hauntinghim the past two years.

Injury and illness haverobbed the 35-year-oldKawana triathlete of the chanceto compete in the prestigiousIronman World Championshipsince his ninth-place finish in2012.

“It’s brutal because the onlyreason I do this sport is Kona,”Dave said after winning theHervey Bay 100.

“To have to pull out the lasttwo years is just massivelydisappointing.

“Now I’m just super hungryto get back.”

The rangy redhead showedhow hungry he was in HerveyBay last Sunday, dominatingthe 100km course in his firstrace since suffering a hip injuryeight months ago.

“When you’re coming offinjury, you’re always uncertainabout your form and if you’regoing to break down,” Davesaid.

“The win was probably betterfor me mentally rather thanphysically.”

Hervey Bay was Dave’sopportunity to “blow out thecobwebs” ahead of his bid toqualify for next year’s worldchampionships.

His next test will come inBusselton on Sunday where afield of more than 60professionals will line up to getan early start on gainingqualification points for nextyear’s world championship.

Dave plans to follow upIronman Western Australia withIronman Melbourne next Marchbefore returning mid-year toIronman Cairns where hetriumphed in 2012 leading upto his ninth place finish at thatyear’s world championship.

“I need to get about 4000points to qualify for the Konaevent and I’m on zero now sohopefully I can get a swag of

points in Busselton,” he said.After his cruel luck in the past

two years – Ross River Feverended his 2012 campaign anda hip injury ruled him out thisyear – Dellow knows nothing isassured.

“I’m starting from scratch,”he said.

“You can’t do much aboutgetting bitten by a mosquito toget Ross River Fever and thetraining you’ve got to do toactually do well over there,sometimes injuries can happenand that’s what happened thisyear.

“You learn from those andhopefully I can get on the 2015start line.”

Last weekend he trailedSwiss Marc Widmer after the2km swim and 80km bike legsbut was dynamic on the run,overtaking Widmer 5km intothe 18km journey before takingvictory in 3hr 43min 14sec. “I’maching now,” Dave said afterthe race. “But that’s because Ihaven’t finished a race in eightmonths. It’s a good feeling tobe finishing races again.”

Mooloolaba’s Steve Hallidaycrossed third at the Hervey Bay100 but was disqualified forwearing neoprene shorts in theswim.

Sunshine Coast results:David Dellow (Kawana) 3:43:14 first

open men (27:43, 2:05:36, 1:09:53).Steve Halliday (Mooloolaba) 3:53:40

third open men (34:27, 1:59:36,1:19:36).

Nathan Fitzakerley (Parrearra)3:56:26 first men 35-39 (29:05,2:09:17, 1:18:03).

Jacob May (Moffat Beach) 4:06:40first men 25-29 (28:36, 2:11:54,1:26:09).

Jason Crowther (Coolum Beach)4:08:23 sixth men 35-39(30:10,2:11:38, 1:26:34).

Stephen Gage (AlexandraHeadland) 4:17:23 fourth men 40-44(30:13, 2:18:44, 1:28:25).

Jason Cheshire (Coolum Beach)4:19:46 sixth 40-44 men (33:39,2:12:35, 1:33:31).

Sean Fraser (Dicky Beach) 4:23:48ninth 40-44 men (30:23, 2:21:10,1:32:13).

David Ogg (Mooloolaba) 4:25:0210th 35-39 men (38:52, 2:14:38,1:31:32).

Steven Martin (Glasshouse

Mountains) 4:26:24 12th 35-39 men(32:38, 2:31:10, 1:22:36).

Andrew Hunt (Peregian Springs)4:29:12 10th 40-44 men (39:52,2:21:00, 1:28:18).

Paul Gleeson (Golden Beach)4:38:51 13th 40-44 men (32:20,2:27:06, 1:39:24).

Ryan Fogg (Noosaville) 4:41:16 16th35-39 men (34:48, 2:23:23, 1:43:04).

Anthony Caiafa (Sunshine Beach)4:47:02 first 55-59 men (39:50,2:18:29, 1:48:42).

Sean Lever (Moffat Beach) 4:47:33seventh 50-54 men (35:49, 2:23:20,1:48:23).

Kierra Sansome (Aroona) 4:49:41second women 17-24 (38:37, 2:43:22,1:27:41).

Dean Mcmaster (Tewantin) 04:51:15eigth 50-54 men (38:34, 2:22:13,1:50:27).

Basil Macreadie (Noosaville) 4:52:54ninth 50-54 men (39:26, 2:26:31,1:46:56).

Garry Weston (Caloundra) 4:53:59second 55-59 men (38:31, 2:29:39,1:45:48).

Tim Price (Sunrise Beach) 4:55:0622nd 35-39 men (39:08, 2:30:03,1:45:53)

Shaun Morris (Caloundra) 4:55:1917th 30-34 men (35:10, 2:24:57,1:55:12).

Ron Wilton (Noosaville) 4:55:53 21stin 40-44 men (35:46, 2:28:25,1:51:41).

Paul Williams (Pelican Waters)4:55:54 24th 35-39 men (37:46,2:04:01, 2:14:06).

Kristin Lawrence (Buderim) 4:57:50third 17-24 women (41:37, 2:48:39,

1:27:34.Paul Marshall (Buderim) 4:59:04

25th 40-44 men (45:29, 2:32:09,1:41:25).

Jane Simpson (Aroona) 5:00:24second 40-44 women (41:12, 2:37:22,1:41:49).

Jolie Hannah (Mooloolaba) 5:03:22second 25-29 women (38:44, 2:36:36,1:48:01).

Nick Love (Currimundi) 5:06:29 11th50-54 men (35:25, 2:31:35, 1:59:28).

Alison Caiafa (Sunshine Beach)5:09:29 first 55-59 women (45:45,2:41:25, 1:42:18).

Matthew Jessop (Mountain Creek)5:10:05 31st 40-44 men (44:36,2:35:05, 1:50:22).

Kirsty Small (Peregian Springs)5:12:32 second 35-39 women (40:07,2:42:41, 1:49:43).

Rach Engelmann (Coolum)5:21:19fourth 35-39 women (40:55,2:53:45, 1:46:38).

Mark Corcoran (Little Mountain)5:27:46 34th 40-44 women (39:23,2:51:28, 1:56:55).

Mark Pickerill (Peregian Beach)5:36:53 34th 35-39 men (41:42,2:46:49, 2:08:21).

Fayleyne Preston (Buderim) 5:37:13first 60/over women (43:31, 2:45:10,2:08:31).

Lisa Woodbury (Buderim) 5:40:01sixth 40-44 women (43:13, 2:49:04,2:07:43).

Brenda Bimrose (Buderim) 5:50:43fourth 50-54 women (47:05, 2:57:40,2:05:58).

Sue Hancock (Noosa Heads)5:55:29 fifth 50-54 women (44:41,3:02:58, 2:07:50).

Dave soars back into top formBy JOE FLYNN ANDGRIFFITH THOMAS

Dave Dellow was flying on the Hervey Bay 100 run course,cruising to victory. Photo: Robyne Cuerel



THE junior triathlon season is infull swing with nine SunshineCoast athletes racing in the firstjunior national event of theseason in the next two weeks.

The Super Sports Centre atRunaway Bay will play host tothe Super Sprint RaceWeekend on December 12-14with it also acting as race oneof the 2015 Australian JuniorTriathlon Series.

Sarah Clarke, Lucy Evans,Anastasia Heikkila, JessicaHoskin, Jake Hynes, Taj Jones,Emma Milne (who has alsobeen selected in the TriathlonQueensland Talent Squad),Tara Milne and SavannahWayner will take the start line atthe event that sees a differentTriathlon format to the norm.

“The weekend is spread outover five events for the ITUYouth (13 -15 years) and sixevents for the ITU Juniors(16-19 years) consisting of anaquathlon, bike criterium, trackrun and two-three differentdistance triathlons,” TriathlonQueensland events managerRachael Gibson said.

“Some events have straightout heats and then others haveheats with athletes progressingto finals.

“Points are awarded to thetop finishers based on time andwith the top point scorer ineach category over the

weekend being awardedchampion. There is somefantastic racing to be seen overthe whole weekend.”

It is a chance for SunshineCoast local athletes to pit theirskill against the top 225 juniorand youth athletes from acrossAustralia and New Zealand.

The honour board reads likea who’s who of triathlon withcurrent pros Ashleigh Gentle,

Emma Jackson, JoshAmberger, Sam Betten andEllie Salthouse previouslytaking out the title.

The 2015 Australian JuniorTriathlon Series (AJTS) consistsof three events at Runaway Bay

(December), Penrith (January -Oceania JuniorChampionships) andDevonport (February) whichalso acts as the AustralianJunior TriathlonChampionships.

Junior season gains speed

Jake Hynes.

Photos: ContributedEmma Milne.

Taj Jones.

Jess Hoskin.

Lucy Evans.

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MAROOCHYDORE’S WarrenMcDonald has up-and-comingSunshine Coast cyclistsheading in the right direction.

Warren was last monthacknowledged as the CyclingAustralia’s domestic coach ofthe year, in recognition of hisservice to the sport.

In recent times, he helpedlocals Ryan Cavanagh andDaniel Fitter emerge as two ofthe brightest prospects on theAustralian cycling scene.

Ryan recently won an 11-daystage race in China while Danclaimed medals at the juniortrack world championships andat a senior World Cup meet inMexico.

The latter was among a trioto be nominated for CyclingAustralia’s junior track cyclist ofthe year. They are among ahost of youngsters he hasworked with.

“I’m very honoured but I’dlike to accept it (the award) on

behalf of all the domesticcoaches because they do agood job and that’s whyAustralian cycling is doing sowell,” he said.

Warren’s father Mervregularly works with localjuniors before handing them onto him for further development.He also won a Cycling Australiaaward in 2005, when he wasnational women’s andAustralian Institute of Sportroad cycling coach.

Coaching accolade for Warren

Warren McDonald.

By TRIATHLONQUEENSLAND


NONNA’S BISCOTTI RECIPEI always thought that those delicious almond biscotti’s made sobeautifully by Italian nonnas were as tricky to make as fresh pasta,and so never tried… until recently, and now I can’t stop.I love that they don’t have any added fat, and that you can make upyour own varieties by adding cocoa for chocolate biscotti, differentnuts, from almonds, pecans, cashews, hazelnuts, to pistachio’s andwalnuts and your choice of dried fruit if you choose – driedcranberries, raisins, figs, or dates. I have reduced the amount ofsugar usually contained in biscotti’s and added a little wholemealflour for a healthier, yet equally yummy version of the traditionalItalian recipe.Makes about 40 biscuitsIngredients● 1&1/2 cups (225g) plain organic flour● 1/2 cup (75g) plain organic wholemeal flour● 2 tsp baking powder● 3/4 cup (130g) brown sugar or coconut sugar● 3/4 cup shelled nuts (eg pistachio & almond or othercombinations)● 1/2 cup dried cranberries (or raisins/dried dates/dried figs)● 2 eggs, lightly beaten● 1/4 cup (60ml) milkMethod:Preheat oven to 160 degrees Celsius.Mix flour, sugar and baking powder in a bowl. Add nuts and driedfruit.Mix eggs and milk together then add to dry ingredients. Mix welluntil dough is firm.Knead the dough lightly on a floured surface, until smooth.Divide mixture in half and shape into two logs. Place on baking trayslined with non stick baking paper and bake for 35-40 minutes oruntil firm.Allow to cool, and reduce oven temperature to 140 degreesCelsius.Using a serrated knife, cut each log into thin slices (on the diagonal),and place on lined baking trays.Bake for 15-20 minutes, or until crisp.Cool before eating and if any left, store in an airtight container.

I LOVE Christmas time whengood food is shared withfriends and family.

However, for some strangereason, there is a tendency toover cater, overeat andunder-move at this time, andfor those that eat a healthy dietmost of the time, overindulgingin high fat, high sugar partyfood, can result in an unhappydigestive system and generaldiscomfort. And if you’replanning to throw in sometraining over the festive season,poor diet can make your usualride or a run much harder thanit needs to be.

So, I thought I’d share myultimate healthy Christmasmenu that is still indulgent, butprovides a load of goodnutrients to keep that finelytuned athletic physique, fit andhealthy for 2015.Nibbles

Raw nuts lightly toasted in alittle maple syrup and cinnamon

Organic tortilla chips withspicy hummus and beetrootdips

Air popped popcornSelection of cheeses with

wholegrain crackers, cherrytomatoes and carrot sticksEntrée

Fresh prawn and mangosalad on iceberg lettuce withtoasted macadamias andpomegranate seeds

Rockmelon wrapped in thinslice of lean prosciutto withbalsamic vinegar and extravirgin olive oilMain

Roast turkey with cranberryand walnut stuffing

Seared salmon steaksmarinated in garlic, lemon, dill,thyme and olive oil

Roast sweet potato,beetroot, and baby carrots withrosemary and thyme

Steamed green beans and

asparagus with garlic andtoasted almondsDessert

Raw chocolate fudge cakewith fresh berries and grateddark chocolate

Raspberry chocolatecheesecake

Tropical fruit platter withcoconut yoghurtOn the table

Large bowls of fresh cherriesNuts in their shell with

nutcracker (e.g. walnuts,peanuts, almonds)

Power ballsWith coffee

Cranberry and pistachiobiscotti (recipe right)

Organic dark chocolate withorange/goji/cherriesTo drink

Cranberry, lime and sodaspritzers

Iced fruit tea with lemonwedges

Fruit punch with berries,kiwifruit and mango slices

Remember, it’s all aboutquality, not quantity. And don’t

High performance Christmas menuBy LORNAGARDEN

Accredited sportsdietician

forget... after a post lunch nap,grab the cricket bat and headto the beach for a family cricketmatch and a refreshing dip.

Have a happy and healthyfestive season.

Check out Lorna’s website tosee more recipes.

AdviceEmail us: [email protected]

Click here tocheck out

Lorna’s website

http://www.lornagarden.com/


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TRAINING without a powermeter is effectively ridingblindfolded.

That was the sage opinionfrom a learned colleague yet Iremained sceptical. All it tookwas one moment for the samerealisation to validate theadvice.

Mindlessly grinding away mycadence had dropped, a falseflat had contributed to a speedreduction. Glancing down atthe data sent from the Vectorpower meter to my head unitrevealed the issue.

While I was still working, thepedal rotations per minute haddropped into the 70s. Doubletapping the Sram running gear,stepping up a cog immediatelylifted the cadence, while thepower output did likewise asdid speed.

It was the timely reminderneeded to show the statisticsaren't just for those with toomuch time on their hands orthose who like to wax lyrical atthe coffee shop in their gear.

The Vector joined the powermeter scene last year, and itsits about middle of the pricingroad, with a retail cost of about$1700.

Where the Garmin systemdiffers is that it measureswattage output at the pedal,gauging deflections of thepedal spindle through the entirepedal stroke, measuring theforce vectors and using thisdata to calculate power.

There are four sensors ineach pedal spindle. Thechrome pods which attach tothe pedals send data andpower the system - theyoperate on a 2032 batterywhich you can replace yourselfby opening the casing with ascrewdriver.

Fitting the Vector is relativelysimple, just remove your oldpedals and attach the Lookreplacements with pods, alongwith the cleats. If you don’t likethe nine-degree float cleatswhich come with the pack

Vector is within 2% (plus orminus). Yet the main priority isconsistency and using it asyour primary tool for trainingand racing means you arealways comparing apples forapples.

Garmin has delivered anoutstanding system with theVector, which provides uniquedata which is reliable, accurateand easy to use. It may not bethe cheapest system on themarket but, as always, you getwhat you pay for.

Perfect tool to improve your powerBy GRANT EDWARDS

VITAL STATISTICSGarmin Edge Vector.Pedals: Look Keo.Battery: 175 hours,replaceable 2032.Weight: 428 grams.Features: ANT+ compatible,nine-degree float cleats arestandard inclusion.Models: Available in asingle-sensing model (VectorS) or dual-sensing model(Vector). Standard pedal podsfit crank arms 12-15mm inthickness and up to 44mm inwidth. Large pedal pods fitcrank arms 15-18mm inthickness and up to 44mm inwidth.Pros: Outstanding real-timedata feedback, easy to install,no major weight penalty.Cons: There are cheapersystems available, pedal podsare large, have to use Lookpedals.Bottom line: $1699.

The Garmin Vector systemuses four sensors in thespindles and a pod on eachpedal to send data to anyANT+ head unit.

there are 4.5-degree and zerofloat options.

Being ANT+ capable it cansend all the data to any headunit, and we used a GarminEdge 1000 which proved anoutstanding ally. One of the keybenefits of this system is theleft-right leg information, whichis transmitted in real time with arolling three-second average.

What you do with thatinformation is anyone’s guess,but it’s cool to keep an eye on,especially over the course of aride. One of the latest additionsis “Cycling Dynamics” metricswhich measure where thepower is being appliedthroughout the pedal stroke,where on the pedal it is beingapplied, and detect when thecyclist is in the seated orstanding positions.

It’s all outstanding

information for those keen toimprove their cycling, showingstrengths and weaknesses withcomprehensive accuracy.

But the most vital feedbackyou can get is wattage. This isthe only true way of measuringnow much power you arepumping through the pedals.

Those who haven’t usedmeters before will be amazedat how little power you aregenerating over some terrainand it’s the most honest way ofdelivering consistent effort –rather than relying purely onyour speedo. It’s also a greatcomparison tool, especiallywhen you put yourself upagainst the professionals.

There is always a great dealof debate in relation to wattageaccuracy, and Garmin says the

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IT MIGHT look like a full stabilityshoe but weighing just 215grams, the Clifton from HokaOneOne is just as easily aracing flat.

But it’s not just its weight thatis causing the new style ofstability shoe to takeendurance sports by storm.

Runner’s World, whichdubbed it Shoe of the Year,claims it offers “a cushionedfeel of a traditional Hoka withthe light weight and fit of aperformance racer.”

Running Times Review saysthe shoe has the ability to“absorb a lot of the strikingforce”, making it an ideal optionfor anyone needing tocomplete double run days,recovery sessions or ultrashoes.

Some of the SunshineCoast’s leading age groupathletes and professionaltriathletes are wearing them fortraining and racing.

“Previously I couldn’t run onconsecutive days because ofjoint and muscle pain,”Rowland Cooke said.

“Now I can run twice in oneday without any trouble at all.”

Allez Sport Mooloolabaowner Dave Chick said he wasstruggling to keep up withdemand having sold out of theClifton’s twice already.

“It’s very responsive and hasa rocker on it so it providers alot of momentum off theforefoot,” he said.

“A lot of runners are claiming

it feels “effortless” when theyrun. It’s a new shoe out thisyear and it’s exceeded in bothsales and performance.”

Sunshine Coast runnerstesting them out include SteveHalliday, Jason Cheshire, JustinHunter, John Carey, GailWilson, Brett Stalley, GarryJames, Sarah Ellis, KephrenIzzard and Luke Roach.

Innovation Podiatry ownerand triathlete Vanessa Ng saidshe was seeing more clientswearing Hokas, known for theirextreme cushioning, in an effortto reduce joint pain.

She warns that while manyof the styles, including theClifton, were beneficial theyweren’t for everyone andweren’t recommended for trackor shorter speed sessions.

Athletes chaselightweight shoe

Steve Halliday looking the goods at last month’s NoosaTriathlon wearing the Cliftons. Photo: Contributed

VITAL STATISTICSModel: Hoka OneOne Clifton.Weight: 215g.Geometry: H-shape.Offset: 5mm.Forefoot: 24mm.Heel: 29mm.Features: Breathable openmesh upper, seamlesssupportive synthetic overlay,extended profile for smoothprogressive rolling motion,H-shape for extended stability,full ground contact design,5mm heel to toe offset, Hoka’slight and soft EVA (foam)midsole, strategic hi-abrasionlightweight rubber tractionzones.Price: $189.95.

“They are good forsomeone who needs theextra bounce or suffersfrom chronic knee,heel, Achilles or lowerback pain forexample,” she said.

“They do not suitsupernators or superflexible hyper mobilerunners as the

muscles don’t have to

react to the ground force.“Because they are big and

bulky the intrinsic muscles geta little bit lazy. Your smallmuscles that are used forstability while running don’twork. They are the opposite ofminimalist shoes. I alwaysrecommend those who wearHokas wear them inconjunction with a traditionalpair of shoes.”




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THE Nurburgring, Nordschleife,is a big deal. The mostfearsome race track on Earth,its 20.6km route throughGermany’s Eifel mountains isseen as the benchmark test forcar manufacturers.

Lap quickly here and the PRopportunities are endless.Renault is rightly banging thedrum about its Megane R.S.275 Trophy-R lapping in just7:54 seconds – a world recordfor a front-wheel driveproduction car.

Fifty of these hardcore racersfor the road are allocated forAustralia in the coming months,but right now the moreuser-friendly, more affordablebut no-less brilliant MeganeR.S 275 Trophy is available.

Our market will receive 100of them, and VW Golf R aside,there is nothing to touch thisoutstanding hot hatch for themoney ($52,990 beforeon-roads).

Powerful 201kWturbocharged engine, chassisdynamics that can make a heroof any driver and arace-inspired cabin all serve tocreate a devastatingly strongpackage.

Inside, and the Megane R.S.275 Trophy features leather andAlcantara Recaro bucketsseats, complete with redstitching and red seat belts.

The Recaros are superblygrippy and do a decent job ofclasping the occupants on thetightest of turns, and even afterhours of driving they remainedcomfortable enough.

Featuring an Alcantarasteering wheel and ideallyshaped and weighted gearknob, the cabin brings a truesense of race car occasion.

Rear space isn’t generous.At six-foot, my head was on theceiling in the claustrophobicback seat.

The dash equipment is neat,and the 18cm touch-screeneasy to navigate, albeit a bit toofar out of reach for the driver to

comfortably operate.Any minor negatives found

inside are swiftly brushed asidewhen the new Trophy hits theroad.

The harder you push themore rewarding it becomes, asthis hot hatch is ano-compromise offering thatloves playing at the limit.

On Tasmania’s Targa roadschosen for its Australianlaunch, the 275 was in itselement: sweeping curves,tight hairpins and a smoothroad surface.

The Trophy’s as standardlimited slip differential and Cupchassis tuned for optimal trackor fast road use are revelations.

The ride is firm – fine forgood roads but a bit grating onthe poor stuff – but you stopcaring at the first sniff of a turn.The nose aggressively attackseach corner – the turn-inincredible.

Handling and grip seem todefy physics, the Trophyreaching silly speeds in cornersbefore showing any signs ofloosening up or the tyrestweeting.

Backed up by the readypower of a two-litreturbocharged four, which is anideal ally for the talentedchassis, few cars – whatevertheir marque or price – could

match the Trophy on the tightand twisty stuff. It hits 100kmhin six-seconds but feels fasterwith low-down torque inabundance, and the six-speedmanual box with quite shortgearing is ideal for exploiting it.

Highlighting the Trophy’sracing DNA, on-boardtelemetry is offered for thosewho like to monitor theirplaytime.

Through the 18cm monitoryou can evaluate data onpower, torque, temperatures,throttle opening, brakepressure, turbo pressure andsteering angle.

You can also monitoracceleration times, lap timesand G-forces, then analyse thelot by transferring the data to aUSB key. With GPS positionslogged as well, drivers cancheck their progress and evencompare with other drivers:ideal for those enteringmotorsport events or trackdays.

To separate the 275 Trophyfrom the “lesser” Megane R.S.265 it features competition-style 19-inch Speedline Turiniwheels and an Akrapovictitanium exhaust system whichcreates a lush aggressive note,and pops nicely when lifting.

The lucky 100 owners alsoreceive the limited edition’s

F1-style front splitter withTrophy lettering, grey bodygraphics, and numbered doorsill guards.

Those fearing the 275 is notsuitable as an everydayproposition will be buoyed byair conditioning, a raft of safetyfeatures and entertainmenttechnology the match of rivalsin the range.

As a hatchback, the Trophyis arguably still designed as afamily car, but the Renault isn’tas family-friendly as other hothatches, such as a Golf GTI.That said the boot is ample,and the rear seats goodenough for younger kids - albeitwith a clamber in behind thehard-backed front seats.

Lively performer turns up the heatBy IAIN CURRY

VITAL STATISTICSModel: Renault Sport MeganeR.S. 275 Trophy.Details: Three-doorfront-wheel drive hot hatch.Engine: 2.0-litre turbochargedfour-cylinder petrol generatingmaximum power of 201kW @5500rpm and 360Nm @3000rpm.Transmission: Six-speedmanual with limited slipdifferentialConsumption: 7.5 litres/100km (combined average).Bottom line plus on-roads:$52,990.

MotoringEmail us: [email protected]


The next evolution in Fusion's most popular tri suit, theMultisport Suit, has landed. A new rear zip model withimproved performance, however maintaining provendesign features including Highly breathable PWR technicalfabric, Compression fit, four-way stretch chamois andFusion side Energy Pockets. Custom printing available onthe front (white) panel. Starting from $200, visitwww.fusionmultisport.com.au.

The heat is on but your training needn’t suffer with the newrange of Nathan Sports hydration gear including theMercury 2, Speed 2 and the top-of-the-range Speed 2Auto-Cant ($65) now available from Allez SportMooloolaba. The new SpeedFit holsters ensure quick,one-handed access whilethe stretch belt hugsyour hips and moveswith you during yourrun for a bounce-free ride.

Stocking stuffers...

Kit out your junior athletes this summer in Nike’s new rangeof bright, functional running tees and shorts for boys andgirls now available from Allez Sport. Priced at $35, therange includes the 3.5-inch Tempo Running Shorts for girlsand the Miler RunningCrew t-shirt, featuringDri-FIT fabric to wicksweat away, rib crewneck with interiortaping for comfort anddurability and raglansleeves and side insetsfor enhanced range ofmotion.

New Specialized Socks start from $25. With VaporRizetechnology, they have lightweight moisture transfer yarns,compression cuff, PowerBand mid-foot arch, vented meshtoe channel, targeted textured zone under forefoot reducesslip, deep Y-heel and toe pocket provides secure fit and asix-inch cuff height (size small/medium). Check them out atCyclezone Mooloolaba.

All the gear Email us: [email protected]

The Merida Time Warp TeamEdition – this is one seriouslyfast bike. Bicycle CentreCaloundra’s Scott Penny saidit will only be a matter of timebefore this bike takes off.Team model is in store now,$10,999.

Earn yourself plenty of brownie points this Christmas bygifting your favourite female cyclist a brand new Betty 2 orBoogie Nights cycle or tri kit now available fromMissMotivate. The women’s specific cuts from cult USbrand, Betty Designs, are durable, comfortable andguaranteed head turners. Available with matching tri pantsor bib shorts. Starting from $99, available at 22 RiverEsplanade, Mooloolaba, or www.missmotivate.com.au.


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When in need, call on the keg.The team at CyclezoneMooloolaba can put togetherthe Specialized Storage Kegwith a spare tube, levers alongwith a CO2 cannister and headunit for $45.

Profile Design TwentyFour Series carbon clincherwheelsets have arrived at Cyclezone Mooloolaba, with38mm, 58mm and 78mm options. They retail from $2399,and Paul Davies says they are “bloody awesome wheels,seriously fast”. We have no reason to doubt him...

Funkita by name funky by nature, Australia’s best-sellingwomen’s active swimwear has arrived at MissMotivate. Thewomen’s one pieces offer a flattering cut, moderate leg lineand thin straps to maximise movement, making them idealfor swim squad or your daily beach session. Prices startfrom $70 with sizes ranging from 8-18. Available in store at22 River Esplanade, Mooloolaba, or visit the websitewww.missmotivate.com.au.

For comfort down under tryAussie Butt Cream whichretails for $29.95 atCyclezone Mooloolaba.It helps prevent and reduceabrasions, and preventbacterial and fungalinfections that may lead tosaddles sores and more.

Stocking stuffers...

These new Flux lights from Specialized are claimed to bethe most advanced on the market. Cyclezone Mooloolabahas the Flux Elite, which retails $279, Flux Expert withremote and panic flash for $349, as well as the tailight for$99. While brilliant during darkness hours, they are also agreat addition during the daytime for improved rider safety.

This is the Mercedes-Benz of cyclingapparel. Every aspect of the Assos product -from creation to production - is defined atthe headquarters in Switzerland. Cyclezonestocks a range of Assos clothing, and isoffering 30% off bibs and tops in-store untilChristmas.


All the gear Email us: [email protected]

The Felt iA has taken the triathlonworld by storm this year. WithMirinda Carfrae, Daniela Ryf,Josh Amberger and moreposting so many significantwins its put the iA onevery triathletes wantlist. The iA4 Ultegramodel is in-store atBicycle CentreCaloundra, $5295.


Upcoming events...

PlannerEmail us: [email protected]

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

Continued next page

Date Event Distance Location Website

December 5 Friday Night Summer

Crit Series

A, B, C and D grades criterium cycling. Registration from

6pm, first races from 6.30pm. Visitors welcome.

Girraween,

Noosa

www.scccracing.com.au

December 6 The Darkside Brevet Cycling event, set off at midnight with turn‐by‐turn

directions on a 100km moonlit ride in the Noosa

hinterland, with varying road surfaces. Ride what you

like. Brevet cards to be stamped at identified checkpoints

en route. Finish at the Noosa River at dawn for a BYO

BBQ breakfast and Vino. It's free. Start opposite Raw

Energy.

Noosaville www.noosa‐stradebianche.com.au

December 6‐7 Bribie Island 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. Ocean swim: 500m

or 2km. Sunday: Short ‐ 300m swim/10km cycle/3km

run or Long – 1000m swim, 29km cycle, 8km run.

Bribie Island www.bribietri.com

December 7 Beerwah 5000 Fundraising 5km and 2km runs. Inaugural event

organised by the Glass House Mountains Running and

MTB Group.

Beerwah www.active.com

December 21 Buderim9 cycling

challenge

Climb nine Buderim hills, covering more than 70km,

within three hours.

Buderim www.buderim9.com.au

December 21 Xtreme OCR Christmas

Special

Obstacle course racing, there will be the 5km, 10km and

15km courses.

Even Maddock

Dam

www.xocr.com.au

December 31 100 100s fundraising

swim

Swim some laps with the crew training for Ultraman

Australia and Sara Whitlaw preparing for Rottnest Island

Swim, undertaking 100 100s for charity at Star Swim

School. Swim a portion of the 10km journey.

Maroochydore Email: [email protected].

January 17‐18 Tre‐X Queensland

Back 2 Back

Competitors tackle the course on Saturday and then back

up Sunday morning to do it all again. Winners are

determined by a cumulative time for both days. Long

(500m swim, 14kmMTB, 7km train run), sprint (300m,

7km, 3.5km), junior 15 and under (150m, 4km, 1km),

teaser over 15 (150m, 4km, 1km), dirt kids 7‐10 (50m,

3km, 500m).

Even Maddock

Dam

www.tre‐x.com.au

January 24 BW@N ‐ Beerwah at

Night

Queensland's only 50km night time trail run – 50km,

30km, 20km and 10km options.

Mt Beerwah www.runqueensland.com

January 31 Noosa Summer Swim First event in the Queensland Milk & Co Queensland

Ocean Swim Series. The event includes a range of

popular ocean swimming distances, 2km & 1km, along

with a 300m Nippers Surf Dash.

Noosa www.iconevents.com.au

January 31 –

February 1

Tre‐X Off Road

Triathlon Series

Long: 500m swim ‐ 15km MTB ‐ 6km trail run. Short:

350m swim ‐ 10kmMTB ‐ 4km trail run. Teaser: 150m

swim ‐ 5km MTB ‐ 1km trail run.

Twin Waters www.tre‐x.com.au

January 31‐

February 1

Bribie Island Series

race three







February 1 Allez Sport Sunshine

Coast Run Series –

race one

Fun runs of 10km, 5km and 2km around Noosa Springs

Golf and Spa Resort. It’s the first race in the Sunshine

Coast Run Series.

Noosa www.atlasmultisports.com.au


Upcoming events...



Continued next page


February 8 Queensland Tri Series

round five

Three triathlon races. QTS ‐ 400m swim, 15km cycle, 4km

run. Enticer ‐ 200m swim, 7.5km cycle, 2km run. Kool

Kids ‐ 100m swim, 2km cycle, 400m run.

Caloundra www.qldtriseries.com.au

February 21 Mooloolaba Mile Round two in the Queensland Milk & Co Queensland

Ocean Swim Series. Includes the mile (1.6km) course,

along with half mile (800m) and 300m kids dash.

Mooloolaba www.iconevents.com.au

March 1 Allez Sport Sunshine

Coast Run Series ‐ race

two

Second race of the series at Palmer Coolum Resort. Fun

runs of 15km, 10km, 5km and 2km. The 15km challenge

will include some off‐road and sandy sections.

Coolum www.atlasmultisports.com.au

March 7‐8 Bribie Island Series

race four







March 8 Bendigo Bank Just Tri

It

Triathlon short: 300m swim/10km ride /3km run.

Triathlon long: 600m swim/20km ride/6km run.

Caloundra www.caloundratriclub.org.au

March 8 Kings of the Coast Your chance to conquer one of four open water distances

– 3.8km, 2km, 1km or a free 300m Kids Dash.

Kings Beach www.iconevents.com.au

March 12‐13 Australian Youth

Triathlon

Championships

Ages 13‐18. 13‐14yrs male and female 400m/12km/3km.

15 ‐16yrs 600m/16km/4km. 17‐ 18yrs 750m/20km/5km.

Mixed teams relay three athletes (two males and one

female) per team 13‐15yrs 3 x 200m/4km/1.2km. 16‐

18yrs 3 x 200m/4km/1.2km.

Twin Waters www.triathlon.org.au

March 14‐15 Mooloolaba Triathlon

Festival

Friday night: 5km run. Saturday: Ocean swim, Superkiz

Triathlon and Mooloolaba Special Triathlon. Sunday:

Olympic‐distance triathlon.

Mooloolaba www.usmevents.com.au

March 21 Kathmandu Adventure

Series

Sprint distance adventure race including mountain

biking, kayaking, trail running/trekking and simple

navigation. Designed for teams of two, the races are fun,

fast and furious with teams having to change between

three core disciplines several times during the event. The

courses consist of 15‐25km of mountain biking, 5‐10km

of trail running/trekking and 2‐4km of kayaking. There

are multiple legs of each discipline, which add up to the

distances quoted.

Wild Horse

Mountain

www.kathmanduadventure.com.au

March 27 LuncarC 8Hr MTB

Enduro

10pm Friday night to 6am Saturday morning. Solo, or

teams of two or three. Ride the night and chase the

moon.

Petrie www.in2adventure.com.au

March 29 Bendigo Bank Just Tri

It

Triathlon short: 300m swim/10km ride /3km run.

Triathlon long: 600m swim/20km ride/6km run.

Caloundra www.caloundratriclub.org.au

May 2 TooMoo 2015 Fully supported one day ride from Toowoomba to

Mooloolaba, 220km with 2000 metres of elevation.

Toowoomba to

Mooloolaba

www.toomoo220.com

May 2‐3 The Queensland Cross‐

Triathlon

Championships

MultiSport Weekend

Long: 1000m swim ‐ 28km mountain bike ‐ 10.5km run.

Short: 350m swim ‐ 10km MTB ‐ 3.5km run. Teaser:

150m swim ‐ 4km MTB ‐ 1km trail run. Dirt Kids: 50m

swim ‐ 3kmMTB ‐ 500m trail run. Also 8km trail run and

50kmMTB events.

Ewen Maddock

Dam

www.tre‐x.com.au

May 9‐11 Ultraman Australia Swim 10km, bike 420.2km, run 84.3km. Noosa www.ultramanoz.com


Upcoming events




May 10 Allez Sport Sunshine


race three

One of the most spectacular courses on the Sunshine

Coast, with runs of 10km, 5km and 2km.

Buddina www.atlasmultisports.com.au

May 23‐24 Noosa Ultimate Sports

Fest

Swim Noosa will start the festival with 3.8km, 2km, 1km

and 500m options on the Saturday. Then on the Sunday,

there is Cycle Noosa with 160km and 85km options. Run

Noosa over 21.1km, 10km or 5km.

Noosa Heads www.ironman.com

May 24 Weet‐Bix Kids

Tryathlon

TRYathletes will start the swim in an Olympic‐sized pool

at Kawana Aquatic Centre before cycling and running

around the specially designed Weet‐Bix Kids TRYathlon

Course in Stockland Park. Distances are 7‐10 years 75m

swim, 3km ride, 500m swim and 11‐15 years 150m, 6km,

1km.

Kawana www.try.weetbix.com.au

July 11 Allez Sport Sunshine


race four

The Twilight Neon Run is a late afternoon event which

allows runners to finish with glow sticks for extra visibility

while a post‐series party will commence at 6pm with

food, drinks and entertainment for the whole family.

Runs of 10km, 5km and 2km at the University of

Sunshine Coast.

Sippy Downs www.atlasmultisports.com.au

August 30 Sunshine Coast

Marathon and

Community Festival

2km, 5km, 10km, 21.1km and 42.2km runs. Alexandra

Headland

www.sunshinecoastmarathon.com.au

September 13 Ironman 70.3

Sunshine Coast

Long distance triathlon, 1.9km swim across Mooloolaba

bay, 90km ride along the Sunshine Motorway (two laps)

and 21km run from Mooloolaba to Cotton Tree (two

laps).

Mooloolaba www.ironman.com

September

TBC

Sunshine Coast Cycle

Fest 2015

New annual cycling event to feature a hill climb, road

race, criterium and a gran fondo. Designed for riders of

all ages and abilities

Sunshine Coast www.facebook.com/sccyclefest2015

November 1 Noosa Triathlon and

Multisport Festival

Olympic distance triathlon (1500m swim, 40km ride,

10km run), as well as a 1km ocean swim, and a

run/swim/run event.

Noosa www.ap.ironman.com

mailto:[email protected]



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