Dirt & Dust Prelude:

Saturday 30^th March

9am start

Eastern Creek

400m Swim

25km Bike

5km Run

If you need your bike transported to Eastern Creek drop it off at Justin & Nicci’s place by 8.30am & Justin will transport the bike to Eastern Creek.

Make sure you have the following.

·         Replacement drinks for the ‘bike’

·         Water will be supplied for the run - if want to use  a drink bottle make sure you give it to Peter & it will be made available to you

·         And anything else you personally need

Please check your bike & any other equipment prior to the event.

All welcome – come & have some fun!

Remember you don’t have to do all aspects of the event – just select the part/s of the event that you feel most comfortable with

 

WARM UP & COOL DOWN

There is no doubt that time spent on warming up and cooling down will improve an athlete's level of performance and accelerate the recovery process needed before and after training or competition. As a result, the coach must encourage the athlete to regard the warm up and cool down as an essential part of both the training session and competition itself.

Research  suggests that the use of dynamic stretches - slow controlled movements through the full range of motion - are the most appropriate exercises for the warm up. By contrast, static stretches are more appropriate for the cool down.

Warm Up

Muscle stiffness is thought to be directly related to muscle injury and therefore the warm up should be aimed at reducing muscle stiffness.

Warming up should at least consist of the following:

• 5 to 10 minutes jogging - to increase body temperature
• 10 to 15 minutes dynamic stretching exercises - reduce muscle stiffness
• 10 to 15 minutes general and event specific drills - preparation for the session or competition. e.g. for a runner
• Lower leg drills
• Leg drills
• Technique drills
• 4 to 8 easy run outs over 30 to 60 metres - focus on correct running technique (Tall, Relaxed, Smooth and Drive)

Cool Down

Cooling down should consist of the following:

• 5 to 10 minutes jogging/walking - decrease body temperature and remove waste products from the working muscles
• 5 to 10 minutes static stretching exercises

Static stretches are more appropriate to the cool down as they help muscles to relax, realign muscle fibres and re-establish their normal range of movement. These stretches should be held for approximately 10 seconds.

FARTLEK TRAINING – SPEED PLAY

Fartlek, developed in the 1930's, comes from the Swedish for 'Speed Play' and combines continuous and interval training. Fartlek allows the athlete to run at varying intensity levels over distances of their choice. This type of training stresses both the aerobic and anaerobic energy pathways.

Fartlek is best done on grass areas or running trails.

Two examples are shown below

1.       Gerschler Fartlek

·         10 minutes warm up

·         Repeat 3 times - Stride hard for 30 seconds, jog 90 seconds. Repeat with 15 second decreases in recovery jog e.g. 30-90, 30-75, 30-60, 30-45, 30-30, 30-15 and 30-15-30

·         10 minute cool down

2.       Whistle fartlek

The coach, using a whistle, controls the session, or you can set your watch to beep using the times below.

·         10 minutes warm up

·         When the whistle is blown the athletes run hard until the whistle is blown again. Pyramid session of 4 minutes, 3 minutes, 2 minutes, 1 minute, 2 minutes, 3 minutes, 4 minutes with a 60 second jog run recovery between each run

·         10 minute cool down

Debbie, Linda, Belinda & Stephanie preparing for the Mt Isa Race to the Creek - Race 2.

Julia Creek Triathlon Club: Swim / Bike – March 17^th 2013

Matt Simmons – 1^st 36:07

Belinda Murphy – 2^nd 38:03

Debbie Godier – 3^rd 43:50

Linda McNab – 4^th 46:10

It was great to have Matt join us – what a star he turned out to be!

 

GOOD LUCK!!!!!

Belinda, Debbie, Linda and Stephanie will be competing in the Isa Rats Race to the Creek Race 2 on Saturday. We wish them well as they represent Julia Creek!

Travel safely – enjoy yourselves & compete at your very best level.

"I've always believed that if you put in the work, the results will come.

- Michael Jordan

There will be no organised triathlon event in Julia Creek this weekend, those of you not going the Isa Rats event - KEEP TRAINING

Remember the Dirt and Dust Prelude – Easter Saturday - Details to follow.

 

TRAINING FOR GOOD TRANSITIONS

Transition

One of the most neglected areas of triathlon is the transition, be it swim-to-bike or bike-to-run. Most triathletes spend the bulk of their training time focused on the three race disciplines: swimming, cycling and running. But the transition between each leg also requires specific training.

If you’re new to the sport, you need to get familiar with the two transition phases of a race. Each triathlon has two transitions: a swim-to-bike (T1) and a bike-to-run (T2). If you have never been shown what to do in a transition, it can be a very daunting element of race day. Knowing what to do in transition sets you up for a good race right from the gun, can improve your mid-race position in the field and can even save you minutes on your finishing time.

The following basic tips will help you perfect your race transitions:

Transition set-up

·         Your gear should be located on the right-hand side of your bike. Regardless of whether you rack your bike by its saddle or bars, always set your gear up to the right of your bike.

·         Line up your gear in the order you will be using it, with your bike shoes, runners and helmet on top. Place your sunglasses inside your helmet, and always have your helmet unbuckled and with the straps out ready to wear.

·         If you haven’t already, invest in a pair of good quality elastic laces for your runners. Replace your normal laces with elastics and hey, presto – you’ll be in and out of transition in no time.

·         Dust the inside of your shoes with talcum powder. This will not only help you slide them on more easily, it will soak up any moisture on your feet.

Transition 1 (T1): Swim to bike

·         Coming out of the swim – stay calm! You want a fast transition, but you also want it to go smoothly.

·         Don’t touch your bike until you have fastened your helmet. It is illegal, and you could get disqualified.

·         Once your helmet is secured, pull on your bike shoes (if they aren’t already clipped onto your bike).

·         Un-rack your bike and run with it on your right-hand side, holding your seat with your right hand.

·         Your bike should be pre-set to an easy gear. Run your bike to the mount line and jump on. Remember, you can’t get on your bike until you pass the mount line. There are a number of ways to mount your bike and if you’re unsure of what to do, it’s worth joining a squad and having an experienced coach or athlete show you what to do. Once you master the fast transition mount, you need to practise.

Transition 2 (T2): Bike to run

·         Slow down ready to dismount at the dismount line. Remember, you must have both feet on the ground before you reach the dismount line.

·         Keep your helmet fastened until your bike is racked back where you began the cycle leg.

·         Rack your bike and take off your helmet – do this first to avoid running out with it still on your head. Pull on your runners (if they’re not already on). If you don’t have elastic laces, get some ASAP!

·         If you’re wearing a hat on the run, don’t put it on in transition – just grab it and go. Put it on while you’re running and you’ll save yourself valuable time.

·         A good transition takes time to master, so use these tips and practise, practise, practise. You’ve trained hard and practised all the things you need for race day, so get out there and enjoy yourself – the swim, the ride, the run and most of all, the finish line.

 

JCTC – SWIM & RUN – (short distance) Sunday 17th March: 7am @ the Pool 400m swim & 3km run ALL WELCOME Reminders: Mt Isa Rats ‘Race to the Creek’ – Race 2: 23rd March JCTC Mini Tri – 24th March  400m Swim, 10km Bike, 3km run JCTC Dirt & Dust Prelude 800m Swim, 25km Bike, 5km

PETER JACOBS TRAINING DAY – RIDING POSITION

Peter discusses bike position – check out the video and the tips passed on by Peter Jacobs and improve your cycling abilities. Follow his tips and you will be better prepared for your run leg.

http://www.triathlonmag.com.au/tmsm-tv/training/622-pete-jacobs-training-day-riding-position

 

RACING IN HOT TEMPERATURES – 5 MUST-READ TIPS

With Australia sweltering through some of the hottest summer temperatures on record, professional triathlete Sam Betten leads us through some strategies to stay cool come race day.

Racing in hot conditions is something that even a seasoned professional like myself can struggle with. While racing an ITU Premium Cup event in South Korea a few years ago, I learned a valuable lesson to never underestimate the dramatic effects of hot conditions.

The race was held in 430C heat and humid conditions, and after leading the race by over a minute going into the last two kilometres of the run my body completely shut down. I blacked out and collapsed from heat exhaustion, unable to finish.

If you are an experienced triathlete, I am sure you will have seen athletes in the medical tent post race, hooked up to an IV drip. My point in telling you this is not to alarm you but to help you to understand the importance of being on the ball when it comes to racing in the heat.

1. Freeze your drink bottles the night before

When it comes to cooling your body, hydration is really the key. What I have found is that if you know it is going to be a particularly hot event, then freezing your drink bottles the night before can be extremely effective. By the time you get onto the bike, the bottles should have defrosted enough so that the fluid in them is icy cold. What this does is not only provide you with your much-needed hydration but is also an effective way of lowering your core body temperature during the cycle leg.

2. Maximise all the aid stations

The run leg is by far the most difficult in regard to keeping your body cool as you don’t have as many opportunities to grab fluid as you do on the bike. Far and away the best advice I have been given is to maximise all the aid stations on the run leg sipping on water as well as trying to lower your core temperature by pouring water over your head and face.

3. Put ice under your hat and/or in your race suit

If the aid stations offer ice, then putting this under your run hat and/or in your race suit can be quite effective. Another great thing about ice is that you can suck on it while running, which I have personally found to be very effective in tricking your mind into thinking your body is cooler than it really is.

4. Trick your mind

Some of the best advice I have heard was from Australian marathon legend Steve Moneghetti. He always runs in sunglasses as the darker view from behind the lenses makes his mind think that it isn’t as hot as it really is.

5. Wear a visor

It is also amazing the difference a good run visor or run hat can make, as it will not only shade your face from the sun, but also as you pour water over your face during the run it will absorb the water, which helps to cool your entire head as the it evaporates into the air.

I hope the tips I have provided this month have given you a few new things to try, and a few more things to think about during your racing this summer. Until next time, happy racing and training.