LAUNCESTON TRIATHLON CLUB NEWSLETTER January/February 2014

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1 LAUNCESTON TRIATHLON CLUB NEWSLETTER January/February 2014 UPDATE FROM THE PRESIDENT Paul RANSON LTC members have been to the fore in the State Series Races. In the male category we have seen victories by Jacob Birtwhistle, Dylan Evans and Dylan Hill in the open section and Mark Matthews and Anthony Manshanden in the veterans section. In the female category we saw a clean sweep of the series by LTC members Kate Pedley and Mel Clark while Natalea Smith and Alex Spillane had victories in the junior category. Outside of this we have seen some excellent results by many LTC members in achieving high places and personal bests in the various races. Congratulations to the organisers of the Coles Bay Half Ironman. This race has its roots as an LTC event and has now evolved to be a challenging half ironman race in a spectacular part of the world. This year the organisation of the race went to another level and I have no doubt it will continue to grow in participation numbers and status. At a club level, our races this year have been well supported by participants and volunteers. We have also had regular social events including 2 training nights at the Gorge to spice up the training program. Details on our annual dinner will come out soon. I look forward to seeing you at an LTC event soon. ~ Paul Ranson WHAT A SEASON! AND IT S NOT OVER YET! Mel CLARK ~ LTC Committee Well done to everyone who has committed to something new this season. We ve had many members completing their first Olympic and half Ironman distances. Not to mention those who have competed in their first ever triathlon! We hope you re all now addicted to the wonderful world of physical punishment!... But it does bring many rewards in the form of better physical and mental health, new friends and new life goals. There are two triathlons left for this, the 2013/2014 LTC season. They are at Beauty Point on March 16 th and 30 th. The latter being the annual enduro tri! Once again we encourage LTC members to help out on the day, which is required of you for one race per season. This is anything from set up to body-marking to marshalling... so I want to see you, strong, youngguns ripping those star-pickets out of the ground and helping pack up afterwards... or else... Mel will be after you! However we have had a great season so far this year and everyone s enthusiasm and efforts have paid off. See you all on March 16 th! LTC SUMMER BBQ s Cataract Gorge Our Summer training and BBQ s have been a success over the warmer evenings. Despite the wasps... mozzies... and chilly conditions in the Basin, 1

2 everyone (who swam in the pool) has enjoyed themselves and a hot meal afterwards. Training nights at the Gorge involved a run first, either up a few stairs at Duck Reach and the Ziggity Zag, or a lope along to the Tailrace, or a mixture of the two. After a hot run it was straight into the pool or Basin for some laps or to ice bath those muscles. LTC members when then supplied with a free hot meal and, if they were lucky, some Aerogard. We ran three of these over Summer and hope to see everyone again next season! McCRIMMON INSURANCE TRIATHLON Beauty Point, Sunday March 16 th Race Director, Tony KERR Our second last race for the season is sponsored by McCrimmon Insurance. This race is a club race which is open to members of Triathlon Australia or any affiliated Tasmanian Triathlon Club Launceston Triathlon Club, Cradle Coast Triathlon Club or Tri South Triathlon Club. Only online entry is available for race. This will close at 12noon, Saturday 15th of March. Race registration and body marking opens at 8:45am and closes 9:45am. The race briefing will be held at 10:00am. Trystars (Aquathon): 50m swim 750m run Start: 10:15am Novice: 300m swim 10km ride 2.5km run Start: 10:30am Sprint: 750m swim 20km ride 5km run Start: 10:45am ALL YOU CAN EAT PIZZA AND MOVIE NIGHT! These will recommence now that the Summer BBQ s are over... 1 st Monday of each month. See you at Titanium on Monday the 7 th of April and then Monday the 5 th of May. (you get the idea). Runners are welcome to come after their run. Those who aren t as hard core will try to save you a slice. It s great if you can RSVP to this at least the day before so we have a rough idea of numbers. There is often WAAAY too much pizza to eat. And gluttony is a sin... even for a triathlete. ~ After training: 7:30-9:00pm ~ 3 Brisbane St. Titanium Bar (corner of CITY PARK) ~ just down from the pool ~ private room and movie viewing ~ $15.00 See you there! 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 2

3 Sunday 16 Mar: Beauty Point Sprint (Sponsor - McCrimmon Insurance) Sunday 30 Mar: Beauty Point Enduro Handicapped (Sponsor - Southern Cross TV) SOUTHERN CROSS TELEVISION ENDURO Sunday March 30 th Beauty Point, Sponsored by our long time supporters Southern Cross Television, this crazy evening triathlon is handicapped to give everyone a fighting chance at the podium!. Enduro tri s involve doing a Sprint distance triathlon but...as a swim, bike, run, swim, bike, run. There are prizes for best dressed male and female in the race, and for anyone who can get their wetsuit back on for the second swim. This is always a very popular end to our triathlon season. There will be a BBQ afterwards in the public space at Beauty Point. RACE FORMAT: Enduro - 375m swim 10km ride 2.5km run 375m swim 10km ride 2.5km run Novice - 375m swim 10km ride 2.5km run TryStars 50/100m swim, 800m run TIMES: Racing starts 10am with pre-race registration am and race briefing at 9.45am. REGISTRATION: is by online entry only, closing at 12noon on Saturday 29 th March. ~ See you there! USING TRIATHLON TO PAY IT FORWARD Mel CLARK ~ LTC Committee Undertaking my first Ironman in May this year, I thought maybe I could try and do something with it! Other than wreck my body. Please visit : ALL PROCEEDS GO DIRECTLY FROM YOU TO BIG EARS ANIMAL SANCTUARY WIN wine, cider and beer, Tasmanian jewellery, homemade preserves, swimwear, artwork, bike parts, bike service, dining out, and more. PROUDLY SUPPORTED BY: CYLCE2 Brisbane St. Launceston POLLY BLOSSOM Riverside TANJA VON BEHRENS JEWELLERY Hobart TITANIUM Brisbane St. Launceston. Find us on Facebook ~ Ironman for Big Ears JOHNNO S RUNNING GROUP Improve your fitness, your technique, your speed and your run times with ultra-marathon runner Johnno. Meet at City Park at 6pm, Thursdays, $5 per person, 45mins. Good warm up for Aussie Masters swimmers! VISIT: RACE REPORT: ROTTY, ROTTY, ROTTNEST!! Steve Muir The 19.7km Rottnest channel swim was first officially held in 1991 with 1390 people completing the solo crossing. Our aim was to go over and see what it was 3

4 like and may be one day try and get on that honour board! Our team Launceston consisted of myself (Steve Muir), Roger Butorac, Cathy Rae (ex Triathlete/ironman) and Phillip Wells (Hobart Aussi master swimmer). In addition, and perhaps arguably the hardest working and most important team members, were Bruce, the skipper of our team boat, and Steve our paddler. On Saturday morning at 6:45 am on Cottesloe Beach our wave of 100 swimmers were started. I was the first swimmer and as such had to try and find Steve our paddler amongst the carnage of everyone else trying to do the same thing! Balloons, coloured sunscreen, wigs, flags, etc were used by the swimmers and paddlers to try and find each other. We managed to do this before too long, then came the next challenge trying to find our boat before the 1500m cut off buoy we did this quite easily in the end. Roger was the next swimmer we tagged in the water and then I got on the boat with the other swimmers. The water was a nice 22 degrees which was good as it was a non -wet suit swim. After our first change we decided to swim 10 minutes at a time. After everyone had swum a stretch, and after watching what other teams were doing, we decided to do 5 minute stints, which was perfect! The depth of the channel was shallow, with the bottom visible the whole way! After a couple of hours, the 10km buoy was passed without incident and everyone swimming well. We were even treated to the sight of a team of 4 buffed surf lifesavers who thought it would be a good idea to do most of it nude! Considering the amount of jellyfish stings we got, we decided against it! The next couple of buoys at the 14 and 16 km marks were a bit awkward. Most of the field were on the wrong side of the markers so some adjustments had to be made to get back on the right track. We maintained our pace the rest of the way until the last km buoy where all the swimmers got in the water together. The boat s skipper then had to get out of the area without running over other swimmers and paddlers, and then after another 200m, the paddlers had to leave the area, with same issues, leaving the last few hundred metres for the team to step foot on Rottenest! We crossed the finish line to hear Team Launceston - you have won your section! To describe the experience as Rottnest Island s biggest day of the year would have to be an understatement! Thousands upon thousands of people packed the well catered bars. On top of that the boat parties were going off! Boats valued between $5000 and $20 million were all lined up along the shore with parties well into the hot night ahead! We were very happy with our 5 ½ hour time - the winner of the men s solo did it in 4 hours and 14 minutes which is averaging about 1 minute 20 for 100 metres for the whole 19.7 km. Who knows we might go back for solo efforts in the future THE BODY IN FOCUS: flexibility Stretching is one of the most under-utilized techniques for improving athletic performance, preventing sports injury and properly rehabilitating sprain and strain injury. Don't make the mistake of thinking that something as simple as stretching won't be effective. Below are 3 very beneficial stretches for triathlon; obviously there are a lot more, but because triathlon uses just about every muscle group in the body it's hard to just pick 3. Reaching-up Shoulder Stretch: Place one hand behind your back and then reach up between your shoulder blades. Kneeling Upper Hip & Quad Stretch: Kneel on one foot and the other knee. If needed, hold on to 4

5 something to keep your balance and then push your hips forward RECIPE: Chocolate Zucchini Cake This A very moist cake and a marvellous way to use up a zucchini... one might even call it a vegetable cake! Standing Toe-up Achilles Stretch: Stand upright and place the ball of your foot onto a step or raised object. Bend your knee, let your heel drop towards the ground, and lean forward. Look into yoga and pilates. There are many great free YOUTUBE videos out there! Get started tonight! Improve your athletic ability, reduce injuries and really take advantage of all the stretching exercises on offer. Ingredients ½ cup butter 1½ cups sugar 2 eggs 1 teaspoon vanilla ½ cup milk 2½ cups plain flour 4 tablespoons cocoa 1 teaspoon bicarbonate of soda ½ teaspoon cinnamon ½ teaspoon salt 2 cups shredded zucchini Method Cream butter and sugar. Beat in the eggs. Add milk and vanilla and sifted dry ingredients. Stir in zucchini. Pour into in greased 23 cm x 30 cm tin and bake at 160 C for minutes. Allow to cool for 5-10 minutes before turning out. 5

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