Go! - 25km to Julia Creek & a healthy BBQ!
Monday, 25 February 2013
Thursday, 21 February 2013
Isa Rats
RACE TO THE CREEK 3 RACE SERIES
For more details - click on the link below http://www.isarats.com.au/News_%26_Results.html
then click the link below for the event poster
http://www.isarats.com.au/News_&_Results_files/IsaRats%20-%20Race%20to%20the%20Creek%20Flyer.pdf
Monday, 18 February 2013
TRAINING TIP
Dehydration
Sweating is the way in
which the body maintains its core temperature at 37 degrees centigrade. This
results in the loss of body fluid and electrolytes (minerals such as chloride,
calcium, magnesium, sodium and potassium) and if unchecked will lead to
dehydration and eventually circulatory collapse and heat stroke.
Sports Drinks
Isotonic - quickly replaces fluids lost by sweating and supplies a boost of
carbohydrate. This drink is the choice for most athletes - middle and long
distance running or team sports. Glucose is the body's preferred source of
energy therefore it may be appropriate to consume Isotonic drinks where the
carbohydrate source is glucose in a concentration of 6% to 8% - e.g. Powerade,
or Gatorade
Hypotonic - quickly replaces fluids lost by sweating.
Suitable for athletes who need fluid without the boost of carbohydrate e.g.
jockeys and gymnasts.
Hypertonic - used to supplement daily carbohydrate intake
normally after exercise to top up muscle glycogen stores. In ultra distance
events, high levels of energy are required and Hypertonic drinks can be taken
during exercise to meet the energy demands. If used during exercise Hypertonic
drinks need to be used in conjunction with Isotonic drinks to replace fluids.
Want to make your own?
Isotonic - 200ml of concentrated orange juice, 1 litre
of water and a pinch of salt (1g). Mix all the ingredients together and keep
chilled
Hypotonic - 100ml of concentrated orange juice, 1 litre
of water and a pinch of salt (1g). Mix all the ingredients together and keep
chilled.
Hypertonic - 400ml of concentrated orange juice , 1 litre
of water and a pinch of salt (1g). Mix all the ingredients together and keep
chilled.
UPCOMING EVENTS
This Sunday Open Water Swimming tips will be
provided by Chris Smith
During the sausage sizzle we will be planning the
club events for the next 6 weeks. Good planning and preparation means we will
be ready for D & D
Adult Swim Squad
Training
Chris has offered
his coaching expertise to the community of Julia Creek. Squad training is on
Fridays - 5.30pm to 6.30 pm
Thursday, 7 February 2013
Setting Goals
Setting goals for your triathlon season is important if you want to improve upon where you are and how you raced last year. Let’s look at a few simple ideas when goal setting.
One of the most important aspects of goal setting is making your goals measurable. Your goal could be to “run a 28:00 minute 5k” but it shouldn’t be to “get faster.” We all want to get faster in a relative sense, but we should put ourselves out there and say what we mean, and mean what we say.
Another important aspect of goal setting is to make the goal challenging but realistic. Say, for example, your current fitness level allows you to run a 40:00 10k off the bike; the chances of you running 33:00 is not very likely in a season’s time. By no means do I mean you should limit your goals, but they have to be realistic. One of the strategies I follow when goal setting is to set myself up for a few slam dunks along the way. Currently my fitness level tells me I can swim a 14:10 for 1,000 yards. My first swim goal of the new season will be to swim 14:00 for 1,000 yards by December 1st. Your goals should be challenging but attainable. If you can’t reach the first set of goals, how will you ever reach the harder ones?
Setting and achieving goals needs to be under your control. Sometimes there are other factors that affect your goals such as your competitors. Your goal may be to “Finish in the Top 10” but if you have no idea who will be racing that day; that may be unrealistic. This is where a time goal is a good objective.
Other factors that may be out of your control are the weather and the course. You may want to average a certain MPH on the bike, but if the course is very hilly, this may not be realistic. Or if the wind or heat is playing a factor in the race, times may be slower.
It is said that you are more likely to achieve your goals if you write them down. Another idea would be tell some of your close friends what your goals are. It is my opinion that if you step up and say your goals out loud, they are likely to come to pass. The more you hear them and see them, the more attainable they become.
Lastly, and this is an obvious one, but your goals HAVE to be positive! Your goal should be to finish the race in this “x” time, but it shouldn’t be “not to be last.” Always think of goals in the positive: “I will run the whole run” or “I will not miss more then 2 days of training per month” – remember goals should be measurable, attainable, under your control, they must be written down, and they should be positive!
Here is an example set of season swim goals for an athlete:
Swim 14:00 for 1k by November 1st. (1:24 per100m)
Swim 13:30 for 1k by January 1st. (1:21 per100m)
Swim 13:00 for 1k by March 1st. (1:18 per100m)
Swim 12:30 for 1k by May 1st. (1:15 per100m)
Goals must be:
Measurable
Challenging but attainable
Under your control
Written down!
Positive!
One of the most important aspects of goal setting is making your goals measurable. Your goal could be to “run a 28:00 minute 5k” but it shouldn’t be to “get faster.” We all want to get faster in a relative sense, but we should put ourselves out there and say what we mean, and mean what we say.
Another important aspect of goal setting is to make the goal challenging but realistic. Say, for example, your current fitness level allows you to run a 40:00 10k off the bike; the chances of you running 33:00 is not very likely in a season’s time. By no means do I mean you should limit your goals, but they have to be realistic. One of the strategies I follow when goal setting is to set myself up for a few slam dunks along the way. Currently my fitness level tells me I can swim a 14:10 for 1,000 yards. My first swim goal of the new season will be to swim 14:00 for 1,000 yards by December 1st. Your goals should be challenging but attainable. If you can’t reach the first set of goals, how will you ever reach the harder ones?
Setting and achieving goals needs to be under your control. Sometimes there are other factors that affect your goals such as your competitors. Your goal may be to “Finish in the Top 10” but if you have no idea who will be racing that day; that may be unrealistic. This is where a time goal is a good objective.
Other factors that may be out of your control are the weather and the course. You may want to average a certain MPH on the bike, but if the course is very hilly, this may not be realistic. Or if the wind or heat is playing a factor in the race, times may be slower.
It is said that you are more likely to achieve your goals if you write them down. Another idea would be tell some of your close friends what your goals are. It is my opinion that if you step up and say your goals out loud, they are likely to come to pass. The more you hear them and see them, the more attainable they become.
Lastly, and this is an obvious one, but your goals HAVE to be positive! Your goal should be to finish the race in this “x” time, but it shouldn’t be “not to be last.” Always think of goals in the positive: “I will run the whole run” or “I will not miss more then 2 days of training per month” – remember goals should be measurable, attainable, under your control, they must be written down, and they should be positive!
Here is an example set of season swim goals for an athlete:
Swim 14:00 for 1k by November 1st. (1:24 per100m)
Swim 13:30 for 1k by January 1st. (1:21 per100m)
Swim 13:00 for 1k by March 1st. (1:18 per100m)
Swim 12:30 for 1k by May 1st. (1:15 per100m)
Goals must be:
Measurable
Challenging but attainable
Under your control
Written down!
Positive!
Monday, 4 February 2013
Road warriors on hazardous journey
WHEN it comes to triathlon training in the cattle town of Julia Creek, 665km west of Townsville, misogynists need not apply.
Out here girl power reigns supreme........... to read more http://www.townsvillebulletin.com.au/article/2013/02/05/374830_news.html
Sunday, 3 February 2013
|
WHAT AN EXPERIENCE!
JULIA CREEK TRI MEMEBERS ENTER MT ISA TRIATHLON
Belinda Murphy, Linda McNab, Nicci Vardy, Debbie Godier & Steph
Bevis all attended the Isa Rats sign on day – Saturday 2nd
February.
Belinda, Linda, Nicci & Debbie competed in the ‘Enticer’
event – 150m swim, 5km bike & 1.5km run.
Steph entered the ‘Sprint’ event – 600m swim, 15km bike &
5km run.
All triathletes achieved superbly in what was a tough event.
|
Subscribe to:
Posts (Atom)