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“SOMEONE is resting, thatmeans we start again,” theCommando barks as hestands with arms folded atthe front of the groupassembled before him inmilitary styled lines.There is a collectivegroan from the crowd as wedrop to the ground.I see a booted foot step in

front of me from mypush-up position on thedamp grass.I pray he doesn’t pick onme.The feet move away and Ilet out a relieved sigh.We have been going fornearly an hour, punching

out burpee after burpee,continuous push-ups,numerous squats,commando rolls, sandbagcarries, bear crawling thelength of the oval, scalingwalls and crawling underobstacles. There are stilltwo hours and fourboot-camp styled stations togo.My arms ache, my legsburn and I am caked in mudfrom rolling on the ground.But I can’t help but grin.For many people athree-hour training sessionin the freezing cold at 6amon a Sunday would be theiridea of hell.

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Tough mental andphysical challengeBy MIRANDA CASHIN

Sunshine Coast Daily

Wednesday, June 5

User: Grant.Edwards Time: 06-03-2013 13:56 Product: SMM PubDate: 05-06-2013 Page: EDITORIAL_01

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But for the 1000 or sopeople who have turned outfor the Hurricane HeatSpartan Race trainingsession, this is a slice ofheaven. If heaven was atough, brutal place consistingof burning muscles and builtguys barking orders.I now know how thecontestants on Biggest Loserfeel in a training session runby Steve, “Commando”Willis. He is a hard taskmaster.The session is preparationfor the 14km Super SpartanRace held in Brisbane for thefirst time on June 22.The popular competitiveobstacle race is a gruellingchallenge of both mentaltoughness and physicalability as competitors raceagainst the clock as theyclimb ropes, throw spears,balance beams, jump fire andtraverse walls. At the end ofthe race competitors face offagainst the Gladiators whoare trained to show no mercy.Failure to complete anobstacle results in a 30burpee penalty.It is not for the fainthearted.Passionate about thisboot-camp style trainingWillis is a strong advocate forthe race and has competedmany times himself.“Regardless of who you arethe race will test you as willthe training, you will becomea more resilient human beingfor having the courage andstrength of mind to give it ago,” he said.But it’s not just a test ofbrute strength and physical

ability, a strong mind,determination andmental strength isjust as much part ofthe challenge.“Everyone has abreaking point,more often than notit’s the mental sidethat lets us down.Consistent hardtraining will toughenyou up bothphysically andmentally.Percentage wise Iwould say 90%mental and 10%physical.”I believe him. By

the end of the session mylegs are shaking fromexhaustion my shouldersburn and the sweat isdripping into my eyes.One of Commando’sfellow trainers tells meto do another minute ofburpee overheadpresses with asandbag. Mybody screamsno, but themind takesover andpushesthrough. Iam sweaty,exhaustedandeverythingaches but Ihave never feltmore alive anda sitting down

afterwards to a bowl ofmuesli has never felt sorewarding.The Brisbane Spartan Racewill be held in Peak Crossingon Saturday, June 22. Formore information and toregister visitwww.spartanrace.com.au.

Race preparationWillis talks us through howto prepare for the race onemonth out, one week out andon race day itselfOne month out:Training: Highlight

weaknesses, incorporatemovements and exercisesthat will bring them up. Workon base line fitness (cardio,general conditioning).Nutrition: My policy onnutrition is once you areeating a well-balanced andsound diet there is norequirement for pronouncedchanges.1. 3-5 meals per day2. Protein, carb (sourcedfrom green leafy vegetables,salads and some fruit) and fatsource at each and everymeal, remove starchy foodsand sugar from your diet3. Drink 3-5 litres of water

a day.One week out:Training: Taper training,light exercise nothingstrenuous.Nutrition: As per onemonth out.Race day:Training: You should rest

1-2 days out from the race.Nutrition: Races are runfrom early morning, makesure to eat a sound breakfastand be well hydrated.

Participants warm-up to Super Spartan RaceFrom Page 1

Commando crawling under anobstacle at the Spartan Racetraining session.

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VITAL STATISTICSHow to train for the Spartan RaceWillis recommends a dedicated routine training four to six times aweek consisting of functional training exercises. Things like trailrunning, Crossfit and boot-camps are the perfect way to train.Pull-ups are non-negotiable and should be a training staple.“Training for something like the Spartan race requires functionalwhole body exercises that test you both physically and mentally,movements that require you to lift, throw, carry, crawl, jump andclimb,” Willis explains.He recommends incorporating interval based sessions thatalternate between upper and lower body exercises.Identify which obstacles you might struggle with and tailor yourworkout to in order to make these your strengths.■ Barbed wire crawl – spider crawl/leopard crawl/plank to push-up■ Fire jump – box jumps■ Balance beam – wobble board/bosu single leg stand■ 8-foot wall – bar facing burpees/dips/diamond push-ups■ Cargo net – incline spider crawl forward and backwards■ Monkey bars – pull-ups■ Rope climb – rope pull-up, rope climb■ Hercules hoist – rope climb■ Spear throw – MB throws■ Slippery mountain – sled/rope pull■ Sand bag carry – incline walking lunges, air squatsWhile it might not seem important, Willis stresses that it is vital totake rest days to allow for the body to recover between sessions.

Sunshine Coast Multisport Mecca, June 5, 2013


The Ord Minnett Century Charity Ride will set off from Tanawha for Noosa next weekend, June 15-16.

NO pain, no gain. Thatmantra will be runningthrough the minds of 60riders winding through thehinterland’s challengingterrain next weekend.Starting from Tanawha,the cyclists will journeythrough Chevallum,Palmwoods, Woombye,Nambour, Cooroy andPomona on their way toNautilus Noosa as part of theOrd Minnett Century CharityRide.While the hilly terrain iscertain to throw up somechallenges, it’s nothingcompared to what faceschildren and young adultswith physical disabilities.The annual ride is raisingmoney for Montrose Accesswhich provides support viaphysiotherapy, speechpathology, social work andoccupational therapy to 65families across the Sunshine

Coast as well as Queensland.“Given the fundraisingefforts to date and with acouple of weeks to go I expectwe will easily surpass ourtarget of $30,000,” said one ofthe key organisers TravisSchultz, of Schultz ToomeyO'Brien Lawyers.The ride has become an

annual event after starting in2011.It was the brainchild of

Michael Callow, a partner atSchultz Toomey O'BrienLawyers. The idea started totake shape late in 2010 whenRick Chapman of Go Transitand Michael participated inthe Gympie to Maroochydoreleg of a charity ride thatstretched from Cairns toSydney.The inaugural event raisedmore than $50,000 for CysticFibrosis Qld.Each year a new

beneficiary is identified, with

each rider having to raise aminimum of $500.Given charity is the name

of the game, the ride willhave a group-focus – meetingat the top of each hill.“The group is like-minded

people with a passion forcycling who wanted to dosomething for charity andgive the business communityan opportunity to not just dosomething for others but alsoallow them to bond andnetwork over a weekend,” MrSchultz said.The popularity of theinvitation-only event is a truereflection of cycling’sgrowing popularity.“It has well and trulyestablished that cycling is thenew golf in the businessworld,” Mr Schultz said.“You can do it any time of

day, it doesn’t take six orseven hours out of your day.It’s cardiovascularly good for

you and green…there aresome risks on the road butother than that there is nottoo much downside.”The ride has beengenerously supported by OrdMinnett, Pro CyclesCaloundra, Go Transit aswell as Poole’s InsuranceBrokers.

Climbing into the saddle for charityVITAL STATISTICSMontrose Access providestherapy, recreation and respiteservices to more than 600children and young adults withdisabilities throughoutQueensland.Every year Montrose Accessneed to find almost $1.8million to plug the funding gapbetween government fundingand the costs of services,many of which receive little tono official funding such asrespite and recreation camps,young adult work skills andrural outreach.


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MANY athletes haveexperienced depleted energylevels.Bonking or hitting the wall

is a term many are familiarwith.Perhaps you have beendrinking sugary sportsdrinks that leave a sensationin your mouth that your teethare rotting from thesweetness of the drinks.The good news is that itcan be easily avoided.Sunshine Coast’s Jason

Cheshire is behind InfinitNutrition Australia.His custom-made formulascan be adjusted to work forthe individual athlete.Runners, triathletes,cyclists, swimmers, rowers,gym goers and team sportsathletes can control thevariables to make the sportsdrink unique to them.They do this by having the

control to adjust the flavour,calories, carbohydrate,protein, electrolyte andamino acid strength perserve, as well as includingoptional caffeine and thequantity.Cheshire said no two bagsare ever the same, just as notwo athletes are the same.“An athlete who is doingtriathlons will use itdifferently to someone who isdoing a marathon,” Jasonsaid. “It allows you to controlyour nutrition based on bodyweight and race distance.“You can custom-make itfor men and ladies. Theathlete is able to control thenutrients and flavour theyput in.”Infinit began in 2006 in theUnited States by founderMichael Folan, as a customnutrition company, blendingdrink mixes for customerswho “dial in” their formulasvia an online questionnaireand “sliding” tabs.“Michael is his owntestimony,” Cheshire said.“The big thing with him

was that everything has to benatural. There was an influxof people who didn’t wantany preservatives.”Michael, along with Jasonwho has competed in 10ironman events, is familiarwith athlete’s needs.“That’s why we know how

to use it. When you trainmore than one-and-a-halfhours in one go yournutrition is important for anyendurance sport.“But there is a caffeine dialfor the shorter sport to givethem a bit of a buzz.“No other company custommakes their sports nutrition.This product simplifies theathlete’s nutrition plan.”So, why would you replaceeating with drinkingcalories?“It’s perfect for mountainbikers because it’s hard toeat a sandwich or open a gelwhen they’re mountainbiking,” Cheshire said.“Ladies love it becausethey don’t like taking theirhands off the handlebars totake a gel or a bar. So forthem to drink their nutritionjust simplifies it for them.“The biggest thing is thatwe’re simple.”He says athletes don’t needto have a ton of stuff in theirback pocket or whatever is inthe kitchen pantry.One of the biggest perks ofa nutrition company is thatyou can leave it all up to theexperts.The genius behind the

product is their osmo-fitsystem. This is theconcentration of particlesdissolved in solution. It takesinto account of all theingredients.Cheshire said athletes

need a solution to be isotonicso the body can process itquickly, not hypotonic.He said if you are over a

certain level of osmolality itcan result in bloating, gasand uncomfortable effects –something that can have asignificant effect on your

race or training.“If something comes

through that doesn’t lookright, I’ll call the customer.The two biggest things I pickup are the protein levels andcaffeine,” Cheshire said.“If the athletes are doinglong distance racing a smallamount of protein is fine butif they have too much, it canbe hard to digest.“If I see something not

right, I’ll call the customer.”Infinit’s success is creating

nutrition solutions for manySunshine Coast athletes.International triathlon

competitor Mt Coolum’s BenShaw, YOR Health Cyclingteam and track specialist BenPrice, triathletes NathanFitzakerly, Steve Haliday,Scott Farrell, Jess Flemingand Scott Waters, two-timeNoosa triathlon championand coach Noosa’s NickCroft, are sponsored athletesusing tailor-made formulasspecific to their needs.

Drink up to customised nutrition solutionsBy HELEN TSITOURIS

Infinit Nutrition’s Jason Cheshire in action.

VITAL STATISTICSCreate your formula1. Go to www.infinitnutrition.com.au2. Take the introductory interview and the system will give you themix to match your training and racing needsinfinitnutrition.com.auemail: [email protected] may also like...Napalm: a run productMud: A choc-mocha recovery drink. All natural.



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THERE is a first time foreverything. For me, it’s ridingShimano, compact crank setand electronic shifting.As I rolled down my street

to begin my test ride onGiant’s Avail Advanced roadbike I quickly noticed theease to change gears. It issimply a light push of thebutton.The Shimano Ultegra Di2electronic shifting is quick,smooth and quiet in itsworkmanship. I’ve beenriding Campagnolo for 10years, and was impressedwith the easy transition toShimano’s groupset.I was looking forward to

testing the gear changesunder duress on a climb. I setoff for a ride that would takeme up Kiels Mountain Road.One of the reasons manypeople don’t climb is thediscomfort it often produces,but high heart rate andburning legs aside, it isessential to test ride the bikeon a steep gradient.This is where theelectronic gear change waseffortless and, under duress,climbing the steep gradientwas impressive.As I approached the

steepest section, I remainedseated due to the compactcrank set which made theclimb easier than expected. Inoticed that even at thesteepest point, where Iusually get out of the saddle,I stayed seated on this bike.The push and pull legmotion was smooth as Imanaged to keep the cadencequite fluid. There was nodrag and there was slicknessto each pedal stroke, helpedby the smooth-rolling Giantwheelset.What goes up must comedown and descending at highspeed was the true test and itdid not disappoint. It hasamazing stiffness at such alow weight. I appreciated the

narrow handle bars when onthe drops descending. Theeasy-to-handle bike comingdown the mountain washelped by having women-specific handlebars to matchmy small hands.The advanced-gradecarbon frame with integratedseat post cushioned thevibrations of the road.It was comfortable to ride

80km. There was no soreneck or upper back, orcomplaints from the seat.Giant have really designed atop Avail by taking intoaccount every elementincluding the saddle to makerides comfortable and feelsecure in handling. Thiscertainly gets top marks forcomfort.This bike is certainly a

worthwhile investmentsuitable for fast group ridesor solo long rides.I’m not one for girly pinkcolours and this black andblue women’s specific bike iscertainly sleek and sporty.World and Olympicchampion Marianne Vosrides Giant, so what’s goodfor her is good for the rest ofus ambitious riders.

Silky smooth even on Kiels MountainBy HELEN TSITOURIS

The women’s specific Giant Avail Advanced carbon roadie with Ultegra Di2 groupset.

VITAL STATISTICSSpecificationsFrame: Giant Advanced Composite carbon, women’s specificendurance geometryGroupset: Shimano Ultegra Di2Crankset: Shimano Ultegra Compact 34x50TCassette: Shimano Ultegra 10sp 11x28TWheels: Giant P-SLOSaddle: Fi’zi:k Vesta w/Manganese railsFork: Advanced Composite carbonPrice: The RRP for the bike is $3999, but Spin City Cyles arecurrently selling the ex-demo bike for just $2999.Contact: Spin City Cycles, 122 Brisbane Road, Mooloolaba. Phone5444 3811.The lowdown: Comfortable, compact, cool electronic groupset,great value for money. The lightweight is great for climbs and helpedby compact chain-ring for steeper gradients.


Road test Email us: [email protected]


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Keys to putting your best foot forwardVITAL STATISTICSWhen should I get newshoes?There is no golden rule aboutwhen to get new shoes andturnover depends on mileageand how heavy you are. Ifyou’re an average runner(about 30km a week) everythree months isrecommended. If you’re doingmore mileage, or you’re aheavy runner, get a new pairmore frequently.How do I know when Ishould change shoes?Don’t wait until the tread hasgone in your shoes. Try onnew shoes at your local sportsstore and if you notice achange in the shockabsorption or your feet feelinstantly better and supportedit’s time for a change.I love neon, can I go with“bright is best”?Get the fluoro orange, green,purple or pink shoes by allmeans, but only if they suityour running style and areappropriate for your training.Common sense should alsoprevail, don’t get the lightweight minimalist shoe justbecause it’s trendy if you’retraining for a marathon andneed support and cushioning.

Allez Sports’ Steve Halliday is a good bloke to see for runningshoe advice.

THERE are few purchasesthat excite an athlete morethan a new pair of runningshoes.That unmistakable smell of

newness and buzz ofexcitement that somehowyou might be that little bitfaster than ever before.Feel that extra spring inyour step? It’s probably acombination of retail therapyand brand new cushioning.Full of air and supportive, it’sjust the treat for tired feetand weary joints.Buying new running shoesshouldn’t be a matter ofwaiting until your favouritepair goes on sale or seeingyour socks poking throughthe well-worn tread. Duringwinter Sunshine Coastathletes run more than everwith the calendar full of roadand cross country racing.It’s during this timeInnovation Podiatry ownerVanessa Ng sees a spike inathletes at her surgery withniggly joint and soft tissueinjuries, most commonlysustained from incorrectfootwear or old andunsupportive shoes.“Runners should rotatetheir shoes every second dayto give the cushioning in yourshoes time to recover andaerate,” she said.“The EVA component to

shoes compresses each timeyou got for a run so that bythe end of a session its shockabsorption has reduced. Ittakes 24 hours to get the airback in.”EVA, formerly known asethyl vinyl acetate, is the soft,light, flexible foam used forcushioning and shockabsorption in running shoes.In recent years the quality

of running shoes has greatlyimproved, howevertechnology has also meant

they’re lighter and moreflexible with some racingflats and triathlon shoesweighing less than 200grams.The introduction of

minimalist shoes has alsoseen less cushioning in theheel and a move away fromencouraging “heel striking”resulting in a spike inhamstring and Achillesproblems as they’restretched more thanpreviously.Ng, a keen runner andtriathlete, rotates betweenfive and seven pairs of shoesat any one time both forresearch purposes andbecause it minimises the

stress placed on her joints.“There’s no golden rule to

how often you should changeyour shoes it really dependson the mileage that run and ifthe person is heavier,” shesaid, suggesting an “averagerunner” who covers about30km per week change theirshoes every three months.“The key is to wear shoes

appropriate to your activity.For example don’t wearlightweight racing shoes on along run, keep them for the

track or races,” Ng said.“The first thing I ask if

someone comes in withniggly injuries in their kneesor Achilles is what they’rerunning in. It’s a sign thatyou need new shoes if there’sno shock absorption.“Podiatrists don’t receive

kickbacks from brands orshoe stores. Something hasto take the pounding whenyou run. I’d much rather thatshock is taken by my shoesthan my joints.”



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THERE is a new yellowfacade and name, but thesame friendly faces at thebike shop on Bowman Road,Caloundra.Scott Penny and the teamhave this month unveiled achange of name, adopting theBicycle Centre Caloundramoniker after 4.5 years asGet Biking.Now stocking a larger

range of bikes from Merida,French branch Lapierre ,Norco, DK BMX, (along withexisting Felt, Fondriest andFocus), as well as Axiomaccessories, Penny said thechange was due to an “everchanging industry”.“The little private bikeshop is facing manyvariables,” he said.“Including a challengingeconomy, the ever increasingonline presence (which is amajor influence on ourindustry) and an increasingnumber of brands and retailoutlets.”Penny said the move was a

“win-win” partnership withthe Bicycle Centre, which is anetwork of independentlyowned local bicycle stores.There is another BicycleCentre store in Brisbane,with more to come aroundthe nation.“We still retain ourownership and it’s still

someone running the shopwith 25 years of bikeknowledge and experience,”Penny said.“We live, eat and breathtriathlon and we can offertraining advice andsuggestions.”The Get Biking arm

business will remain inoperation, continuing to runtours through Europe, Asia,Australia.Penny said the partnership

deal would enable them tofocus on doing what they dobest, which is providecustomer service. Much of

the promotional work, suchas marketing via the websiteand Facebook, will be lookedafter centrally providingPenny with more family time.Bicycle Centre Caloundra

is located at Bowman Rd,Caloundra (oppositeStockland shopping centre).

New look but same familiar faces

Scott Penny in front of the new look shop called Bicycle Centre Caloundra.


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SHORT days and the coolerconditions inspires many tostay indoors throughoutwinter.While it’s enticing to stayunder the doona, a great wayto keep the legs in shape ison an indoor trainer for thosewho don’t have the ticker toget outdoors.There are generally twotypes of trainers, magneticand fluid. Like everything,you get what you pay for.Cheaper trainers are

noisier, offer less resistance,and will wear your tyrefaster. Fluid-based trainersoffer a more road-like feel,but magnetic trainers are agood option and generallycost less – about $200compared to around $330 forthe fluid option.For those who want thebest, there are power trainerswhere you actually drop outyour back wheel and use aseparate cassette.These trainers provideexcellent informationfeedback including wattage

and cadence. Depending onbrand, quality andinformation outputs, thepower trainers can cost fromabout $750 up to $1200.But for those just goingwith the basic set-up, there isplenty to take intoconsideration.Cyclezone’s John Careysaid riders should be awarethat the trainers cangenerate a lot of heat, andmelt the rear tyre.“You can buy wind trainerspecific tyres that are heattolerant,” he said.“In an ideal world you

would have a spare wheelyou could drop straight in...orswap tyres.”Carey said trainers dowear your tyres faster thanbeing on the road so it’s agood idea to regularly checkon the tyre condition.When installing your bikeon the trainer ensure it isstraight.Most good trainers comewith a supplied steel skewer,although most skewers will

work – you’ll just scratchthem.Be sure to use a towel

across your bars to avoid

excessive sweat seeping intothe tape and bars, and wipeyour bike down after thesession.

The joys of indoors

Cyclezone’s fountain of cycling knowledge, John Carey.

Cycling tipEmail us: [email protected]

PerformatyourPeak

HendreyCHiropraCtiC on LakekawanaSuite 13. 5 innovationParkwaykawanawaterSQLD, 4575. 075437 7222

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ChiroPraCtiC:Dr.DaviDhenDreyanDDr.SimonmorgannaturoPath:JoeLCoughLanmaSSage:Sean&Penne

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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STRETCHING is important.However there seem to be somany rules attached to when,where, why, and how westretch that it all gets a bitconfusing.It isn’t helped that veryflexible people make it lookeffortless and immobilepeople make it lookexcruciating and awkward.Hopefully this article mayhelp clarify the differenttypes of stretching and whenthey will be of most benefit toyou.We need to stretch. Itprepares us for exercise bywarming up the muscles; itenhances our ability to movesmoothly through our fullrange of movement; itimproves neuromuscularsignals, helps prevent musclesoreness, andreduces the risk ofinjury bypreventing andcorrecting muscleimbalances.There are twomain types ofstretching:

■ Static■ DynamicStatic stretchinglooks at movinggently into thestretch position. Itis best to performstatic stretchingaway fromexercise.Because of theslow sustainednature, we lose thestored energywithin the muscle spindles,which then causes animmediate decrease in thestrength, power, andendurance output of the

muscle. We should do thisstretching as a separatesession at night whenwatching TV or before bed soto help lengthen the musclesthat may have becomeshortened during the day’straining session/s andminimise or prevent thedreaded DOMS (delayedonset muscle soreness).The absolute minimum of astretching program shouldinclude the following muscle

groups: quadriceps,hamstrings, hipflexors, calves(gastrocnemius andsoleus), thoracic,gluteals, andshoulders.You should holdthe stretch for 20-60seconds, and repeateach two-threetimes each side.1. Quadriceps:Standing on one leg(hang on forbalance if needed),grip ankle ofopposite leg andpull heel uptowards bottom,feeling the stretchin the front of theleg.

2. Hamstrings: a) Place oneleg out in front of you,keeping the knee straight,lean down towards toes, feelfor stretch in behind knee

and thigh.b) Place one foot up on achair/bench/fence, keepingknee straight, lean downtowards toes. Tip: You can trythis with a bent knee toisolate stretch into hamstringand not so much in the backof the knee.3. Hip flexor: Standing tall,

step forward into a lunge

position, leantorso slightlybackwards tofeel stretch inthe front ofthe hip. Thereshouldn’t beanycompressionof the spine.

Prime your muscles for activityBy MARGIE

ATTHOWPhyisiotherapist

and elitemiddle-distance

runner

KEY TIPS• Passive stretches need to bedone away from training as aseparate session.• Passive stretches increasepliability, correct imbalances,reduce DOMS• Dynamic stretches donepre-session prep the musclesfor training by increasingoxygenation, neural output,and elasticity.

Advice Email us: [email protected]

Clickhere tovisit Margie’s

website

To Page 11

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4. Thoracic: Sitting on theground, bend up one leg andplace it over the otherstraight leg. Using the armfrom the straight leg sidetwist torso and place armacross the outside of the bentknee, pushing against leg tofeel stretch in the back andpossibly gluts.

5. Gluteals: Lying on floorwith both knees bent, placethe outside ankle of theright leg over the knee ofthe left, forming a “figurefour” position. Grip under theleft knee and pull towardsyour chest.

6. Shoulder: a) Bend onearm down the middle of theback, the other reaching upand pulling the elbow across.b) Place one arm straightacross chest, hook the otherarm underneath the elbowand pull arm to chest.Dynamic stretchingutilises controlledmovements that slowly bring

the muscles close to theirrange of motion limit withoutexceeding it.Usually repeated 10-12

times after a little three-fiveminute jog, swim, or briskwalk warm-up thesemovements typically involveleg swings, arm swings (withvariations e.g. trunkrotations, opposite armswings, lateral arm swings),or drills such as high knees,walking lunges, andhalf-squats.These are best done

pre-session so to prime themuscle for action.The movement throughrange generates heat,improving circulation andtherefore oxygenation of themuscles, stimulates thenerves to send messages tothe muscles for improvedproprioception, andenhances strength and poweroutput.

Leg swings: a) Forwards.Standing on one leg facing apole/wall/bench, swing theopposite leg forwards andupwards, letting gravity andmomentum take the legdown and back on the backswing. Each time try to getthe leg a little bit higher butwithout strain.

b) Sideways. Standing onone leg facing apole/wall/bench, take other

leg across in front of yourbody, letting it swing backout to the side away fromyou. Don’t force it, let gravityand momentum do the work,but try to take it a little bitfurther each time.

Arm swings: You can dothis standing tall or leaningforwards, keep arms looseand relaxed, criss-crossingthem over your chest asthough hugging yourself thentake them out to the sides asfar as comfortable.(It is important to note that

dynamic stretching shouldnot be confused with the

old-fashioned ballisticstretching -remember thedeep squats or lunges withbounces at the end? Dynamicstretching is always smooth,controlled, and deliberate.)At some stage in your lifeyou will have been told youneed to stretch more. But itis vital to consider how andwhen you stretch to get themost benefit.By including some

dynamic movementspre-session your muscles willbe much better prepared forwhat is about to be asked ofthem, helping you get themost out of your training. Byincorporating 10 minutes ofstatic stretching into yourday you will improve yourflexibility and your capacityto recover for the nextsession. By stretchingappropriately you are givingyourself the best opportunityto move freely and perform atyour best.

Enhance strength and power outputFrom Page 10

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5.

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Advice Email us: [email protected]



FEEL like a brisk ridethrough the Pyrenees?Maybe you want to hammerthrough the Mooloolaba 70.3course? Or even tackle theopening stage of the Tour deFrance?You can tackle any roadcourse without having to setfoot on a plane at the newHub 105 Cycle Studio atMooloolaba.Officially opening on June23, the new studio is in thethroes of being finalised tooffer year-round comfort andconvenience.The Hub has 10 CycleOpsPower virtual trainingmachines and each has itsown hard drive and monitor.All you do is drop yourbike on the trainer,undertake a two minutecalibration (which takes intoconsider wheel and tyre size)and you’re away.“The idea is you candownload any ride anywherein the world and ride thatcourse,” said Hub 105’s JasonCrowther.“We have downloaded theHawaii Ironman, and you canget pretty much any 70.3 ride,as well as all of the Tour deFrance rides that have beenstaged.”The CycleOps trainerprovides course, elevation,speed, power in wattagecadence and some routesalso have a video component.There will a range of ridesdownloaded to each machine,while there will also be a

“ride of the week”.Riders who come in for thefirst time can do a thresholdperformance test whichprovides accurate trainingzones.Athletes then train in

specific zones for improvedefficiency. Undertaking thattest every six weeks providesan accurate gauge ofprogression.Crowther said the studio

was a great option for thoselooking to improve.“It’s just another trainingtool, because on a beautifulday why would you want toride outside?” he said.“The feedback we have

received so far has beenreally good, even from topend guys.“You just don’t get a

chance to rest. If you ride onthe road and you go downhilland you get a rest, but on thetrainer you still have to keeprolling it over.”The grand opening on June

23 will feature a Tour deFrance theme with about fiveriders undertaking ademonstration. They willtackle the same course, andstart at the same time in asimulated race.For the first 100 who join itis half price membership, andincludes a lanyard, drink

bottle and mobile phone case.The studio will feature atoilet and shower facility andbe open between 4am and10pm daily with access via anelectronic security card.Members can book their

1.5-hour slots online toensure trainer availability.

New Hub for riding perfect all year round

Hayden Smith and Gary Binet give the Hub 105 Cycle Studio a workout.

VITAL STATISTICSWhat: The Hub 105 CycleStudio.Where: Shop 2A, 105Brisbane Rd, Mooloolaba.How much: Membership is$49.90 (half price for the first100), then $24.95 weekly.Phone: 5478 3723.Email: [email protected]


MICHAEL Glover posted animpressive victory in the24-34 years category at theCoral Coast Triathlon at PortDouglas on Sunday.The Mooloolaba triathletefinished the Olympic distanceevent in a time of 1:59:31(21:08 swim, 57:34 bike, 40:48run), nearly four minutesahead of the category second.He was the second age

grouper home in a

star-studded men'sprofessional field, whichincluded winner ClaytonFettell, Brad Kahlefeldt,Joseph Lampe, SunshineBeach’s Luke McKenzie andSam Betten.Anthony Rule, ofAlexandra Headland, was inGlover’s category, and hefinished third in 2:04:10 (23:01swim, 58:43 ride, 42:25 run).Former Curimundi and

now Sydney-basedprofessional Ange Castle hada solid hit-out before thisweekend's Cairns 70.3,finishing second behindOlympian Emma Moffat inthe open women.Jo Carman, of Alexandra

Headland, came second inthe women’s 24-34 categorywith a time of 2:13:48 (24:24swim, 1:04:07 bike, 45:16 run54:33 run).

Noosaville’s BrianWilliams won the clydesdales(100kg plus) with a solid2:29:31 (29:51 swim, 1:05:06ride, 54:33 run). Buddina'sTony Cross was fourth in thesame division, finishing in3:44:20 (34.50 swim, 1:24:21ride, 1:41:36 run).Bonnie Atherton won the

sprint distance event in1:07:00 after an 11:16 swim,32:18 bike and a 23:25 run.

Glover andAtherton post victories at Coral Coast Triathlon



TEAM BikeOn.com.au wasthe first team across the lineat the prestigious AdventureRace Australia “Hardcore”category.Noosa lads Justin Wyatt(new owner of Bike On) andHoward McCann had a sweetvictory, after racing togetherfor the past three years – thiswas their first team win.The Queensland round ofMountain Designs ARA tookplace in the rainforests,bushland, lakes and creeks inthe spectacular NoosaHinterland.This was one of the most

popular events of the series,with entry spots selling outwell ahead of the race.Wyatt and McCann trainedhard during the season andare both experienced racers.But last month they earnedtheir victory. Racingshoulder to shoulder withlocal sporting legend GuyAndrews from the lastkilometre they managed tocross the line in front andcollect all the requiredcheckpoints to be the overallwinners.Together, the lads are anexceptionally talented team,with Wyatt having key

strengths in mountain bikingand navigation.And McCann is a strongendurance athlete with a coolhead for decision making.With more than 15km ofcross country mountain

biking and 8km of trailrunning plus adventure legs– including kayaking andshooting – the Hardcorecategory was not for the fainthearted.Wyatt and McCann

finished the race in a littlemore than five hours to claima clean victory.On Monday it was back to

work for both local businessowners, with a few tiredmuscles, but wide smiles.

Sweet taste of victory for Noosa duo

Noosa boys Justin Wyatt and Howard McCann from team bikeon.com.au.

Pho

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rib

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ENTRIES are growingrapidly for the SunshineCoast marathon and halfmarathon events in August.Early bird entries havebeen extended until June 14following a steady influx ofcompetitors.The number of runners in

the half and full marathondistances will be capped at2500 and 1000 respectively.They are both at about 50%capacity.Race organisers made thecapping decision to ensuremaximum enjoyment for allrunners on the multi-loopcourse.They have also made some

minor course changes.

While the event is lessthan three months away, thesledging has begun andharmless banter is underwayall in the name of charity.Among the event’s

ambassadors taking part inthis year’s event are highprofile surf lifesavers JoshMinogue, Matt Poole andJordan Mercer.“It’s such an exciting event,

great for the Sunshine Coastcommunity and a fantasticopportunity to raise moneyfor the National BreastCancer Foundation,” PoolesaidThe current lifesavers joinformer surf ironman HaydenSmith and professional

triathlete Casey Munro, whoare relishing a showdownwith some of the Coast’syoung guns.“The event gives me anopportunity to promoteexercise and get involved inwhat has fast become aniconic community event,”Smith said.Minogue, who has twicefinished third in the gruellingCoolangatta Gold, hasexpressed an interest inswitching to the long coursetriathlon scene.He has entered the

inaugural Sunshine Coast70.3 in September and willuse the running festival totest his legs.

Early bird entries for theSunshine Coast marathonand half marathon havebeen extended until June14. Photo: Patrick Woods

Early bird entries extended after steady interest


IT’S the moment an athletesimultaneously craves, yetdreads.It’s the penultimate pointof any training program, awell-earned rest designed tosharpen body and mindahead of a race but fraughtwith mood swings andfatigue brought on by themuch anticipated “taper”.Tapering is an essentialpart of any training program,allowing an athlete to absorbtraining, prepare for the raceand rest in a bid to achievepeak performance.It’s a period of reducedtraining immediately beforea major race, allowing timefor the body to refuel andmuscles to repair from anintense period of training.The aim of a taper is toboost an athlete’sperformance, consolidatingthe work done during theintensive training programand is not unlike a standardpre-exercise warm-up.Taper periods differ for

each athlete, race distanceand time spent training.An ironman athlete forexample, on a 12 to 16-weekprogram, will take about twoto four weeks to taper,reducing the training load to75%, 50% and 25% of thevolume in the weeks leadingup to race day.Although the load reduces,intensity remains high, a keyto peak race dayperformance. The idea is notto allow the body into fullrest, leaving it sluggish andfatigued, but to sharpen thesenses and prepare thenervous system for maximumsustained performance.Intensity is required atsessions in the final fortnight

before competition forathletes to maintain “racefeel”, ensuring their bodymaintains a hunger fortraining and competition bydoing shorter, sharpersessions at “race pace” orslightly faster.Winding back sessions thatfatigue and damage the body,such as heavy runs andweights are the first to bereduced, followed by longrides.Swimming can be the last

to be reduced as it has lessimpact on the body and is sogood for your body’s aerobicconditioning.The downside to a taper is

the emotional, physical andmental fallout. A combinationof several weeks of intensetraining, nerves of race dayand a reduced trainingschedule commonly leads tomood swings.Expect tears and tantrums.Doubt and anxiousness. Butgo with the flow and accept

that it’s a normal part ofpreparation. Remember thetraining you’ve donepreviously and avoid thetemptation to cram an extralong session in, which won’tmake you the slightest bitfaster.Sleep is also really

important in the final week.Athletes spend months in apermanent state of fatigue inthe lead-up to an event andthe week prior is the time tocatch up on those lost hours

if possible. If your bodywants to sleep, do it, less ismore during taper.

Secrets to staying ultra sharp for race day

Jason Crowther hugs mate Ben Holland at the finish line of the 2007 ITU Mooloolaba WorldCup Triathlon. Photo: Brett Wortman

By JASONCROWTHER

Atlas Multisportsmanagingdirector

VITAL STATISTICSTaper myths1. Carbo loading – only needs to be done three days out and shouldonly include simple nutritious foods that you would normally eat andelectrolytes for hydration.2. Short taper – one or two days of light training is not a taper. It isnot long enough for your body to absorb your training and preparefor your race.3. Taking it too easy – while sleep and rest are encouraged don’tmake the mistake of using taper time as a chance to cruise.Sessions need to maintain race intensity. Efforts are required atswimming, riding and running to ensure your body is sharp and“switched on” at the start line. Too many easy sessions don’t prepthe body, they’ll leave you feeling flat.

Click here tovisit Jason’swebsite


AdviceEmail us: [email protected]


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


SWIMMING in the pool andswimming in open water aretwo very different methods.I know a lot of great poolswimmers who struggle inthe open water and viceversa.There are so manyunknown variables in theopen water.I would recommend during

the summer months to trainin open water conditions atleast once a week, whether itis in a dam, ocean or lake.One of the key elements foropen water swimming,besides your technique, issighting.Try to incorporate it intoyour training. Leading up toa race, I will practise sightingin the pool – 10 x 50mfreestyle sighting everysixth-eighth stroke.When sighting it shouldlook smooth and fluentintegrated and timed withyour stroke.You do not want your headcoming too far out of thewater, this will cause yourhips and legs to drop causingdrag.Before the race, as a warm

up, I will swim part of thecourse looking out forvarious landmarks.It maybe tops of buildings,

friends at the pool during amain set or at the beach.If there are any questions

or you would like some helpwith your swimmingtechnique, please visit mywebsite atwww.makinwaves.com.au orphone me on 0412 132 208.

Tips to surviving the open water swim

Pho

to:I

ain

Cur

ry

By DUANECANNELLSwimminginstructor

AdviceEmail us: [email protected]

Clickhere tovisit Duane’s

website

PerformatyouChiroPraCtiC:Dr.DaviDhenDreyaDr.SimonmorgannaturoPath:JoelCoughlanmaSSage:Sean&Penne

urPeakanD

HendreyCHiropraCtiC on LakekawanaSuite 13. 5 innovationParkwaykawanawaterSQlD, 4575. 075437 7222

tall trees or even lifesavingflags. As a warm up before anopen water event, I will swimfor approx 10-15 minuteschanging my pace anywherefrom 60%-85% of mymaximum heart rate.It is important to elevatethe heart rate slightly beforethe race, otherwise it’s ahuge shock when the gungoes.Another tip whencompeting in triathlons oropen water races is drafting.It maybe be illegal on thebike leg, however, it’sperfectly fine during theswim leg.There are two differenttechniques when drafting offanother swimmer. The first,which is probably the most

popular one, is swimming onthe heels of the swimmer infront of you.The second, is swimming

on the shoulder of anotherswimmer.Sometimes the beginning

of the swim can be quiterough, with hundreds ofswimmers trying to race outto the first buoy.If you feel like you’re in themiddle of the “washingmachine” try to swim slightlywider of the buoy and searchfor some “cleaner water”.Whatever you do, do notstop, otherwise you will haveplenty of swimmersswimming over you. Try notpanic and swim with the drageffect. Practise drafting intraining with a group of


http://www.makinwaves.com.au/

http://www.hendreychiropractic.com.au/

VITAL STATISTICSModel: Audi Q5.Details: Five-door all-wheeldrive mid-size luxury sportsutility vehicle.Engines: 3.0-litresupercharged V6 petrolgenerating maximum power of200kW @ 4780-6500rpm andmaximum torque of 400Nm @2500-4780rpm.Transmission: Eight-speedtiptronic automatic.Consumption: 8.5L/100km(combined average).CO2: 199g/km.Performance: 0-100kmh in5.9 seconds.Bottom line: $74,100.

OFTEN carting kids, bikesand other gear but still wantsome of life’s luxuries?It’s hard to beat the AudiQ5.The mid-sizer is currentlyleading its plush SUVsegment and our experienceon the open road wastestament to its popularity.The Q5 offers excellenthead and leg room front andback which provides enoughreal estate for the passengersto maintain their personalspace. Three can fit acrossthe back seat, but things dobegin to get somewhatsquashed.Leather trimmed seats areflat at the base, and could dowith some contouring forcornering, but they are comfyenough and we had nonumb-bumness over longertravels.Quiet at all speeds, the Q5

cabin is a pleasantenvironment. It’s thequintessential Audi layoutwe’ve become used to acrossthe range.There is nothing shy about

this supercharged V6.Pottering around townwith little fanfare, it’s

surprisingly savage when youwant to flex its muscles.The 0-100kmh sprint timeof just under six seconds istestimony to the bent six’sability to get up and boogie.Select “dynamic” mode(there are also options forcomfort, economy, automaticand individual), and itsharpens the accelerationresponse and the familyhauler transforms into wagonweaponry.Yet on the highway itscruises effortlessly courtesyof the long-leggedeight-speed ’box.You can step off thebitumen, it has reasonableground clearance, butnothing too daunting.Tackle corners with toomuch eagerness and the Q5does pitch and roll a little,although it takes some effort.Our greatest issue waswith the A-pillar and largeside mirror which creates ablind spot at roundaboutsand T-junctions.During our test, three suitcases, toys, laptop, theobligatory bucket andspades, plush bedding andtowels were swallowed nicelyin the boot which is aided bythe automatic tailgate.

There are a range ofaccessories for roof-mounteditems like bikes and kayaks.Overall, the Audi Q5 offers

ample space, flexibility andfrugality.This V6 provides someserious mumbo under yourright foot which makes mincemeat of overtaking and steepinclines. You have theoff-road technology underthe skin, but 99% of buyerswould never need it.The extra features to thisnew model provide someicing on the Q5 whichremains an excellent driveand a category pace setter.

Space and flexibilitywith ample luxury


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.

By GRANT EDWARDS


http://cricksvolkswagen.com.au/


HEADING for the Gold Coastfor the July marathonfestival?Don’t get stuck with the

normal humdrum when itcomes to accommodation.Scratch beneath the glitzyfaçade and there is a trendyundercurrent at the GoldCoast.Long the domain of thekitsch and maligned by theannual onset of graduatingteenagers, look beyond thesurface and you will findsubstance and personality.Epitomising the shift fromshabby to sheik is the QTHotel at Surfer’s Paradise –positioned not far from themarathon festival start.Recently refurbished, thisis one of the region’s coolestplaces to stay.The changing hues of theexternal hotel lettering is theonly cue that this issomething different. Amixture of ’60s chic andmodern minimalism, thestyling flows from theskateboarding conciergesand reception gals injumpsuits through to thecockatoo nightlights in eachroom.Almost a worthy GoldCoast attraction in itself, theQT rooms are groovy inevery way, and on arrival youcan enjoy homemadelemonade and then sit backin the well appointed roomswhich have surprising funtouches in every corner.Any stay at the QT isincomplete without droppinginto the hotel restaurant,called Bazaar.This isn’t your averagebuffet, rightly described as“an interactive marketplace”where the menu changeswith seasonal produce.There is a floor-to-ceilingglass window where you cansee into the cool room full ofpremium meats, along withthe refrigerators filled with

produce. Diners can browsetheir way through an array ofdishes, including Asian wokstations and seafood, or havea chat to the chefs near thecrock-pots full of goodies whowill cook your steak to order.The spread is nothingshort of sensational and ofthe highest quality. It wouldbe difficult to find bettervalue for $65 per person.The QT is a short walkfrom the heart of Surfers, butfar enough away from theaction for a relaxing getaway.Well worth a brief stroll isBlack Coffee Lyrics, anamazingly quirkycafe-cum-cocktail bar hiddenabove Centre Arcade nearCavill Mall. It features awelcoming retro theme, fromthe old doors converted intotables through to the vinebook stacks, and amemorable diningexperience.

For those who love theircaffeine hits, they don’t comemuch better than BlackCoffee Lyrics which thentransforms into a funkygrunge bar at nightfall.Another great quiet

location worth a visit isBumbles Café in BuddsBeach. Sitting on the canaloverlooking, it’s a brilliantbreak from the hustle andbustle of the Goldie.Fine cuisine is the Bumbles

trump-card with asophisticated outlook.The retro trip to the GoldCoast wouldn’t be completewithout seeing some of thesights, and the QT offerscomplimentary use of theirvintage beach bikes forin-house guests.Get on the esplanade and

there’s a brilliant path whichfollows the beach into theheart of Surfers or headnorth to the marina.

The writer was QT Hotel’sguest at the Gold Coast.

Retro hotel breaks the boredomBy GRANT EDWARDS

VITAL STATISTICS■ The Gold Coast AirportMarathon festival will be heldon July 6-7. There is amarathon, half marathon,10km, 5.7km and junior dashruns.■ QT Hotel is at 7 StaghornAve, Surfers Paradise and has297 guest rooms each withdesigner bathrooms. For moreinformation visitwww.qtgoldcoast.com.au■ Black Coffee Lyrics is opensix days a week, locatedupstairs in the Centre Arcadeon Surfers Paradise Blvd.■ Bumbles Café in BuddsBeach is at 19 River Dr, isopen daily from 7am

The QT Hotel is one ultra chic and modern offering in Surfers Paradise.

Travel Email us: [email protected]


http://www.qtgoldcoast.com.au/


Stay warm this winter with the 2XU X Lite Membrane Jacket, whichretails for $200. Featuring 2XU’s fully waterproof X Lite Membrane,this jacket is light, breathable and moisture wicking while promisingto shield against Mother Nature’s many frontiers. Incomparable tothe opposition, this intelligently engineered piece comes finishedwith seam sealing, sculpted sleeves with tapered cuffs and reflectivetrims for safe training in inferior light.

This is one hot item. The Profile Aero HC systemis the newest design to join the rehydrationmarket. Aerodynamic, re-fillable front mountedbottle strategically positions hydration betweenthe rider's arms for a hidden, sleek aerodynamicprofile. Easy to “refill-on-the-go” with horizontalbottle orientation and a straw for drinking whilein the aero position. It’s available at both SpinCity Cycles and Cyclezone Mooloolaba for$79.95.

Here’s something for the ladies,this Betty Designs Signature cyclekit is available online now $240from www.missmotivate.com.au

As it approaches its 20th birthday, the Asics Gel Kayano shows no signs of slowing down. It has always been the flagship for technicalcomponentry and despite an impressive 20g weight reduction, this season its commitment to gait efficiency reaches further than ever.The Asics Kayano 19 running shoe (men’s on the left) retail for $249.95 at Allez Sports.

The latest and greatest...

The Moon Light XPower 500 Lumenlight is an impressivelybright light, neat,compact and easy touse. It has asignificant bright spotin the centre of thebeam, with a widespread of light to the sides for spotting hazards. It is USBrechargeable and offers five different modes with various runtimes. Recently voted “Best high powered light forcommuting” by Ride On Magazine and available at Spin CityCycles for $149.99.

There’s no need to stay indoors this winterwith these women’s 2XU Thermal Sub ZeroCycle Tights, which retail for $250.Combining 2XU’s 5:10 XStretch membraneand proprietary Velo Pro Lite fabric, theseThermal Sub Zero Cycle Tights delivermaximum protection, moisture management,comfort and warmth. Designed to combatwinter temperatures as low as -10 degrees(Celsius), this garment also comes with athick waistband for premium comfort plus2XU’s La Rosa Chamois, ergonomicallydesigned for the female form.

All the gearEmail us: [email protected]



Upcoming events...

Planner Email us: [email protected]

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

Events planner continued next page.

Date Event Distance Location Website

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

sunshinecoastrunseries.com.au

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

sunshinecoastrunseries.com.au

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 Mooloolaba Main Beach to raise money for

Nambour and Currimundi special schools.

Mudjimba,

Mooloolaba

Islandcharityswim.com.au

August 10 Mudfest 2013 2km course of mud and obstacles. Wises Farm, Wises

Rd Buderim

mudfest.net.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

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


http://www.caloundrafunrun.com/

http://sccrosscountry.org/

http://www.qldmtb.com.au/events/2013-sunshine-series-dh-2-cedar-creek/

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

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

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

http://kingofthemountain.com.au/

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

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

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

http://mudfest.net.au/#/

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

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

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

http://www.wishlist.org.au/


PlannerEmail us: [email protected]

Date Event Distance Location Website

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


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#axzz2V6qIVoML

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

http://thecolorrun.com/australia/sunshine-coast/

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

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