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LAUNCESTON TRIATHLON CLUB NEWSLETTER October 2013
UPDATE FROM THE PRESIDENT
Paul RANSON
Update from the President This year we have revamped slightly our sponsorship
arrangements to allow for competing businesses to support the club other than for our platinum level, which is reserved for one sponsor only.
We are thrilled that Crowe Horwath Financial Planning (formerly WHK Financial Planning) have signed on again as platinum sponsor for another year. Crowe Horwath’s sponsorship to the club is used to help fund training, equipment purchase and junior development.
Thanks to Clinton Pentland and Zach McArthur from Crowe Horwath for their enthusiastic support of our partnership.
Existing sponsors who continue to support the Club are McCrimmon Insurance, Bike Central, Southern Cross Television and The Running Company.
In addition we are pleased to welcome on board the following new sponsors for this year – Accent Signs, Armstrong’s Insurance Brokers, Avanti-Plus and Cycle2 (formerly Cycle Torque).
I would encourage you to consider the support these sponsors provide the Club when there is an opportunity to refer business their way.
Planning is well under way for the 2013/14 Triathlon Season, with our first race of the season on Sunday 1st December, our Come and Try Triathlon at Beauty Point sponsored by Cycle Torque. Last year this was a very popular event which attracted a number of new people to try out a triathlon. If you know of a friend who may be interested in competing then please
encourage them to come along. The event details are now available on the club website.
President LTC ~ Paul Ranson
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LTC/ TA MEMBERSHIP
A friendly reminder that to participate in club training on Monday nights and club races, that TA or LTC membership is required.
(membership runs from 1 July to 30 June).
CLUB T SHIRTS
Club T Shirts will be available soon in black with red logos. Cost to members $15.00.
Sizes available are XS, S, M, L, XL, 2XL, 3XL
If you would like one please advise Peter Adams ([email protected])
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DUATHLON REPORT: Sunday October 13th
Symmons Plains RacewayFinally some sun was to be had in Tasmania at the first club race of the season! Although some wind may always be present on the ol’ tarmac, and temperatures were a tad low, a good race was to be had by all. Thank you to the volunteers on the day who helped with set up, numbering, registration, and marshalling. Thanks to Tony Kerr, volunteer race director for the day and Pete Adams for driving the LTC trailer out again and blowing off its cobwebs!
As seen in the race results the clear family domination of the day goes to the Boxhall’s who will have trouble finding room in the trophy cabinet after podium places for Dad Boxhall and his protégés. First time triathlete Helen Leighton took out the open women’s race and no surprises were had when the experienced Jonathan Butler crossed the line first for the men.
NOVICE:
1st Imighion Quinn Tom Wilkins
2nd Kate Boxhall Henley James-Smith 3rd Ella Boxhall
OPEN:
1st Jonathan Butler Helen Leighton 2nd Andrew Flanagan Rae Dowling 3rd Rodney Boxhall Hayley Treloar ---
CYCLE2 COME &
TRI TRIATHLON
Beauty Point, Sunday December 1st 2013
On line entry is available for the open race, Novice and Sprint Triathlons and closes at 12 noon on Saturday the 30th of November. We encourage everyone to sign up online to stream-line organisation on the day.
However on-day race entry will be available from 8:00am closing at 9:00am sharp – an additional $10 late entry fee applies if you enter on the day (other than for Trystars).
Race briefing for Novice and Sprint is at 9:00am.
Transition closes: 9:15am.
ENTRY FEES
This race is an open race which is open to anyone to enter with the entry fees subsidised by the Club to encourage newcomers to try out a triathlon.
Novice: $10 ($5 discount for Triathlon Australia members)* .There is no team race category for the Novice race.
Sprint: $15 ($5 discount for Triathlon Australia members), $20 for teams.
DISTANCE AND RACE TIMES
Trystars – Aquathon 100m swim/750M run Starts at 9.15am
Novice Triathlon - 300m/10km/2.5km Starts at 9.30am
Sprint Triathlon - 750m/20km/5km Starts at 9.45am
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LAST ITEMS OF UNIFORM: ‘12/ ‘13 SEASON
GARMENT Rec.
Retail
SALE PRICE
AVAILABLE SIZES
ONE PIECE TRI SUIT
$290 $75 Ladies:
xSmall (1)
Medium (2) Mens:
xSmall (1) Large (1)
TRI SINGLET
& SHORTS
$260 $65 Ladies:
Xsmall (1)
Contact Mel @ [email protected] if interested.
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4 ALL YOU CAN EAT PIZZA AND MOVIE NIGHT!
First Monday of every month
Runners are welcome to come after their run, we’ll save you some pizza!
~ After training: 7:30-9:00pm
~ 3 Brisbane St. Titanium Bar - cnr of CITY PARK
~ just down from the pool
~ private room and movie viewing
~ $15.00 See you there!
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CLUB FINDER:
Johnno’s Running Group Improve your fitness, your technique, your speed and your run times with Johnno. Meet at City Park at 6pm, Thursdays, $5 per person, 45mins. Good warm up for Aussi Masters swimmers!
Bums on Seats
Just another reminder that B.O.S’s has recommenced for the sunny season: Social, graded handicapped racing for beginners and the more experienced rider.
Has been running over Summer for a few years now, every Tuesday night. This is a 20km race, out and back, along Bishopsbourne Road, Carrick. (The course can sometimes vary). Cost is $6.00. Bunches of riders leave Statewide Real Estate (Casino round- a-bout) at 5:45pm. Riders must have cycling license.
Be there at 6:00-6:15pm for registration at the community hall, Carrick. Racing starts at 6:30pm.
UPCOMING EVENTS 2013/2014:
November 10th – Triple Top (19.7km trail run) November 17th – Point to Pinnacle (21.4km) November 24th – Run the Ridge (5km)
November 30th – Bruny Island Ultra Marathon (64km) January12th – Cadbury Marathon (42.2,21.1,10, 5km) February 15th – Coles Bay Half (triathlon)
LTC RACE CALENDAR: 2013/2014
Sunday 1 Dec: Beauty Point‘Come & Tri Day’
(Sponsor – Cycle2)
Sunday 15 Dec: Beauty Point Sprint (Sponsor - Accent Signs)
Sunday 29 Dec: Bridport Olympic & Sprint Triathlons (Sponsor - Crowe Horwath)
Wednesday 8 Jan: Trevallyn Aquathon 6pm Twilight Event
Sunday 12 Jan: Beauty Point Sprint (Sponsor - Cycle2 & Armstrong’s Insurance Brokers)
Sunday 19 Jan: Trevallyn Off-Road Race (Sponsor - Avanti-Plus)
Tuesday 25 Feb: Trevallyn Aquathon 6pm Twilight Event
Sunday 15 Mar: Beauty Point Sprint (Sponsor - McCrimmon Insurance)
Sunday 29 Mar: Beauty Point Enduro – Handicapped (Sponsor - Southern Cross TV)
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RACE REPORT: NATALEA SMITH
London, UK: 11th and 13th of September 2013 ITU Aquathon & ITU World 16-19 Sprint Distance Triathlon World Championships
So... after months of planning fundraising and hard training, I remember how strange it was finally packing up my bike!
I was excited for my first international race, but nervous at the same time. I questioned myself constantly- did I train enough? What if I fall over?
Have I forgotten anything? I tried to focus on the fact that there were no expectations, and whatever the result, to treat it as a learning curve.
Two days before I was due to fly over, I suffered a nasty case of gastro, where I lost a lot of weight and
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strength. The night before I was in hospital, with a drip out of my arm, and my confidence lowered. The flight was long. Here’s a tip: DO NOT fly Jetstar internationally! We flew 12hrs without a TV screen, or any food! First world problems I know!
After hours of flying, we were in London! With 5 days to go until the race, I tried to settle into a little bit of light training! The nearest pool was a 2hr bus ride away, and was a little 25m, 900cm depth pool!
Haha... but it did the job. Sharing the cycle lane with the red double deckers was interesting too! Often I got too distracted though, I did enjoy my police escort back to the Hotel
Race one: Aquathon (1km, 5km)
My tactics were to take this race easy; save myself for the triathlon, familiarise myself with the water and run course, while taking some of the adrenaline and anxiety out of my system. With a 300 athlete field, the nerves built! The water was a nice cool 15 degrees.
With a poor swim, coming out in 9th, I was determined to run up into the higher place positions. I had a shocking T1, leaving transition in 13th -2min 30 behind the gold medal. The roar of the crowd was unbelievable! And I could make out mum and dad’s voices.
Lap one: I’ve never had so many people I didn’t know cheering me on. I wasn’t sure what I was coming. I was only aware that the stitch in my right side was getting worse every metre I ran. With 2km finished, I decided I couldn’t take it any longer. I paused off the course, gripping my side. This didn’t last long with a woman screaming I was only 20sec off first position. I pulled myself together
and RAN! Coming into the finish, I could see second place as I turned in... that was when I realised, with 50m to go... I’d done it!
With all the smiles, tears and phone calls... I may have forgotten to cool down... rookie error!!!
Race two: sprint distance triathlon
Fair to say I was suffering some DOMS today! My legs were heavier than usual and I was tired.
The weather was far, far from ideal, with 35km/h winds and heavy rain. The water was a chilly 13 degrees at 7:30am that morning. I had another average swim, coming out in 12th. A 540m run to T1 allowed me to pick up a few places, but a 2min transition saw me lose them again... 3000 bikes in the racks and my bike is black! Hahaha took me a while.
The ride was a dodgey course with many complaints later from competitors. It was narrow, with several large pot holes and speed bumps. This made it difficult to overtake, use your tri-bars and settle into any sort of rhythm. Never the less, we were all in the same boat. There were a lot of falls on the course, the wet weather and technical twists and turns assisted in that!
Coming into T2 I counted that I was about 30th!
Heading out onto the run, I then noted that about 15 of the girls in front of me had done 1 lap too short! So I put my head down and ran!
The girls in the race knew I could run.... and I could tell they were all looking behind to see where I was. I settled into a nice rhythm at about 2.5km mark. I felt good and fresh and stitch free .
I ran comfortably, finishing in 5th place! I was disappointed not to have made the podium. But I
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know within myself the errors of the race and where I could’ve improved to have gained those extra 3 places. I think that’s the main thing... if you can’t learn from a race and develop an understanding of where you need to improve, then you will never progress.
Overall I loved the experience of London. World’s is definitely something I would like to race in again! And I appreciated the company and support from my parents.
Thanks to everyone who encouraged and supported me in getting over to London to race. I really appreciate it and hope I did you all proud!!
Goodluck for the coming Tri Season!! Hopefully I’ll see you all at a couple of the races!
Happy training Natalea
If you too leave our apple-dappled shorelines for tri elsewhere, please let us know as we would love to share your experiences with the club.
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THE IMPORTANCE OF POST RACE PROTEIN
From the Australian Institute of SportWhy is protein important?
Protein is an essential nutrient in the diet, being used to manufacture body proteins that have important structural and functional roles. Structural proteins are needed to build connective tissue, cell membranes and muscle cells. Regulatory proteins act as enzymes or transport vehicles. Proteins are made up of various sequences of about 20 different amino acids. Eight of these amino acids are essential and must come from the diet. Some amino acids are used as a minor fuel source during exercise.
Do athletes require more protein?
In the last 20 years, detailed research has enabled scientists to measure protein metabolism during exercise and recovery, and to monitor protein balance
in athletes. Endurance athletes in heavy training require extra protein to cover a small proportion of the energy costs of their training and to assist in the repair and recovery process after exercise. Strength athletes, who are interested in gaining muscle size and function, require more protein in the early stages of very intensive resistance exercise. However, strength athlete’s muscles seem to adapt to the stress of resistance exercise, so that the protein requirements to maintain protein balance in very well- trained athletes are only marginally greater than those of generally active people. Athletes, who are growing, such as adolescents, have additional protein requirements.
The table below summarises protein requirements for different types of athletes or exercise activities. Since athletes come in various shapes and sizes, it is easier to keep track of these requirements by relating them to the size (body mass or BM) of the athlete.
Group Protein intake
(g/kg/day)
Sedentary men and women 0.8-1.0
Elite male endurance athletes 1.6 Moderate-intensity endurance athletes (a) 1.2 Recreational endurance athletes (b) 0.8-1.0
Football, power sports 1.4-1.7
Resistance athletes (early training) 1.5-1.7 Resistance athletes (steady state) 1.0-1.2
(female athletes: 15% lower than male athletes) a) Exercising approximately four to five times per week
for 45-60 min
b) Exercising four to five times per week for 30 min at
<55% VO2peak
Which are the best foods to provide protein?
The following table gives examples of many basic foods that provide 10g of protein per serve. Many people typically turn to meat, poultry and dairy products to obtain protein. These food sources are considered to be of high value due to the protein in the food containing all the essential amino acids required to build muscle tissue. Don't forget that plant foods such as bread, pasta, rice, breakfast cereal, legumes, lentils and nuts also contribute significant amounts of protein to the overall diet. These protein sources are incomplete and are missing some
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important amino acids. It is important to mix these incomplete proteins together to ensure adequate amino acid balance.
Remember also that many common foods or mixed dishes are made up of these basic ingredients. For example, we sometimes forget that custard or rice pudding is made with milk, or that meat or chicken are in the sandwich filling, or pasta sauce. Mixing and matching foods is a good way to team up protein, carbohydrate and other nutrients. Ideally, a mixture of protein sources should be included in the diet, and distributed at each meal and snack over the day, to ensure the full complement of amino acids is consumed on a regular basis.
Table 2: Protein rich foods for athletes. Each of the following foods provides approximately 10 g of protein. These foods have moderate to low fat contents and are rich in other nutrients.
Animal Foods 2 small eggs
30 g (1.5 slices) reduced fat cheese 70 g cottage cheese
1 cup (250 ml) low-fat milk
35 g lean beef, lamb or pork (cooked weight) 40 g lean chicken (cooked weight)
50 g grilled fish
50 g canned tuna or salmon 200 g reduced fat yoghurt 150 g light fromage frais
Plant Foods
4 slices (120 g) wholemeal bread 3 cups (90 g) wholegrain cereal 2 cups (330 g) cooked pasta 3 cups (400 g) cooked rice
3/4 cup (150 g) lentils or kidney beans 200 g baked beans
120 g tofu
60 g nuts or seeds 300 ml soy milk 100 g soy meat
For more information about maintaining your healthy body visit:
http://www.ausport.gov.au/ais/nutrition/factsheets/basi cs/protein_-_how_much
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CHERRY ALMOND COCONUT PROTEIN BALLS
Ingredients 1 cup raw almonds 1 cup cottage cheese 1 tablespoon maple syrup 1 teaspoon cinnamon 1 cup rolled oats
1/4 cup unsweetened coconut 1/4 cup dried cherries, chopped Directions
1. In a food processor, grind the raw almonds until a coarse powder forms. Add the cottage cheese, maple syrup, and cinnamon and mix until a paste forms.
2. In a separate bowl, mix the rolled oats, coconut, and cherries.
3. Add the wet ingredients to the bowl with the dry ingredients and mix well.
4. Form into 18 balls and place on a wooden cutting board lined with parchment paper.
5. Place in the freezer for at least 30 minutes.
6. Allow to thaw five minutes before eating.
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8 THE BODY IN FOCUS: The foam roller of pain
Foam Rolling – The BasicsBy Nicole Drummer from USA Traithlon
As a coach, I encourage all my athletes to utilize a foam roller in their training — the recovery part of training. Many of you have probably heard of foam rolling and have certainly seen these dense foam cylinders in your favorite running or cycling store, and perhaps also at the gym. This article will take a quick look at the purpose of foam rolling and how a triathlete can use it to aid in recovery. Let’s start with the basics:
What is a foam roller?
A foam roller is a foam cylinder, approximately 6 inches in diameter. They vary in length and density.
They can be purchased online or at running/cycling/tri or other sport specialty stores.
Why do you want to foam roll?
Getting a regular massage is something a lot of us know we should do, but don’t. Foam rolling is an inexpensive way to provide self massage. It’s not as good as a “hands-on” massage from a licensed massage therapist, but proper utilization of a foam roller to break up adhesions in the muscle tissue and/or fascia can help you recover faster and keep your muscles ready to train. In layman’s terms, breaking up the adhesions in the soft tissue aids in decreasing trigger points from forming and brings blood flow to the area. Increased blood flow will bring nutrients and assist in repairing damaged muscle that your last workout may have caused.
How do you foam roll?
There are several methods to foam rolling - you can find a trigger point (tight, painful spot) and just apply pressure there, or you can roll along the muscle (like the sweeping strokes of a massage therapist). You can also do a combination of the above. One thing to note — don’t foam roll joints or injured tissue.
How often should you foam roll?
Athletes training 5-6 times a week can probably foam roll daily, and right after a workout if possible. If you can spend 15-20 minutes foam rolling and 10-15 minutes stretching before bed, you’ll probably sleep better, feel better and recover faster, which means your next workout will be more effective.
VISIT:http://www.usatriathlon.org/about- multisport/multisport-zone/multisport- lab/articles/foam-rolling-102511.aspx