Tri Talk. Since our last newsletter, we have held our AGM and Annual Dinner.

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1 Tri Talk Hi There President s Report Inside this issue: Presidents report 1 Ten Minutes With 2 Coach s Report 3 Annual Dinner 4 Faster, Higher, Stronger Aid Station 10 8 Since our last newsletter, we have held our AGM and Annual Dinner. At the AGM, Peter Kingsley stood down from his role as Secretary with Peter Adams elected to take his place. While Peter will continue to be involved on the committee, I would like to thank him for his voluntary work as Secretary; it is a time intensive and often a thankless position. Long time committee member Ian Simms has also now permanently relocated to the Sunshine Coast and I would also like to thank Simmo for his tireless efforts with the Club over many years. The Annual Dinner and Awards Presentation was held in conjunction with the Triathlon Tasmania State Awards and we filled Toro s to the maximum with 70 guests. Congratulations to our award winners at both the State and LTC level and thanks to the Social Committee and Toro s for supporting the dinner. event. A lot of LTC members went to Cairns to participate in the inaugural Cairns Challenge festival. Congratulations to Amy Hinds, Paul Turner, Ian and Marg Simms who entered and completed the Challenge (Ironman) race in trying conditions that were a lot warmer than we are used to. Also congratulations to the LTC members who participated in the Cairns Half (Half Ironman) all completed the course inside the maximum time! The Committee is now planning the season ahead and we will announce our race and activity schedule at the Season Launch to be held in July. I look forward to seeing you there. Cheers Paul Ranson President LTC Coles Bay was awarded the State Race of the Year, which is the first time for an LTC sanctioned event to be recognised of course this is a joint event with the Coles Bay Race Committee, so thanks to Paul Turner, Chris Parnham and Mark and Louise Padgett in addition to the Club members who helped with the

2 Page 2 Tri Talk s 10 Minutes With DANIEL VAN DER VLIST Many of us have seen our Clubman of the Year, Dan Van Der Vlist around the club and noted his phenomenal improvement over the past couple of years. However Dan is a man of few words so not many of us would know a lot about him! Technical-minded Dan is an LTC committee-member who not only administers the LTC website but also the Tri Tas website. A super-strong biker, Dan won the King of the Mountain title at the Grindelwald Challenge this year. He also finished well in the Campbell Town- Bicheno road race. Dan ran a massive PB in this year s Launceston10 running under 44 minutes (despite his goal being 45). Age: 23 Occupation: Electrician at Rio Tinto How and when did you get into triathlon: I work with Ian Simms and he inspired me to have a go at one. What do you like most about the sport: The feeling of accomplishment that i get when i finish. Your favourite discipline, event or race distance: Long course (It takes me a while to get over the transitions) Best moment of triathlon career: Completing the Coles bay 100 Favourite food: Mum's Shepherds Pie Favourite training session: Bums on seats Best tip you can give other triathletes: Work on your weakest leg the most as that is where you have the most to gain. Race day superstitions/quirks: None that i can think of. Something that motivates you (a goal, a song you listen to during training, quote from a famous athlete etc.): Doing a PB and i just like the feeling of going fast.

3 Tri Talk Page 3 Coach s Report Over the past few months Monday night training has been well attended and has seen many triathletes improve their swimming and running performance. Consistent numbers of between 20 and 30 people attending each session has been pleasing. "Run when you can, walk if you have to, crawl if you must; just never give up. " - Dean Karnazes For the past three months Aussi Masters swim coach Chris Zehtner has instructed the first training session of the month, adopting a more technical approach to analyse and develop the finer points of stroke technique. This has proven to be a valuable experience for the training group, with Chris offering feedback and methods to improve the effectiveness and efficiency of people s stroke. Chris has spent many years as a swimming coach, so it is great to have him involved with the training group on a regular basis. A good sign of progress in the pool is that through autumn and winter the Monday night sessions have seen the vast majority of swimmers cover between 2.0 and 2.5 kilometres in the water. Considering that 12 months ago the programs were between 1.5 and 2.0 kilometres, this is a good achievement. I am confident that if this is maintained that the upcoming triathlon season should yield some solid performances in the water. Even more pleasing is hearing the great stories of many LTC members completing half and full iron man/woman events; some of these athletes are still relatively new to the sport. I am hopeful that the multiple training options offered by the LTC have provided a good foundation for athletes of all ages and abilities to prepare for endurance events such as Cairns, Shepparton, Geelong, and Coles bay. I challenge all LTC members to set themselves three goals for the upcoming season. The first goal is to maintain motivation over the winter months by adhering to a regular pattern of training. Use the opportunities provided by the club, find a regular training partner, or try some different training methods (cross training). Something that may make this easier is the second goal, which is to target an upcoming 2011 event which you really want to do well in. This may be a swimming event, cycling event, fun run, a season beginning triathlon, or a longer endurance event. For me this is the Noosa triathlon at the end of October, so I have already planned out how I will schedule and work towards this event. If you do not have a targeted event, find one; or maybe we can find one together. Finally, the third goal is to identify an area of triathlon which you want to improve from last season. This may be water focussed, bike focussed, run focussed, transition focussed, or time focussed; but it must be specific (e.g., come out of the water within one minute of the leaders, ride at an average of 35km/hr, or improve my sprint distance time at Beauty Point by 2 minutes). Other factors to consider with this goal may be better nutrition management when competing, improve mental preparation techniques, or drink less alcohol. Again, I am happy to discuss this with you. Congratulations to the many triathletes from the LTC who received awards at the combined LTC and Triathlon Tasmania dinner held in Launceston during May. Last season saw some great performances, and it was clear at the dinner how well so many of our members did by the amount of award winners from the club. I am hopeful that as a club our performances continue to be noteworthy at a local, state wide, and national level. In the next few months the LTC will be conducting a club training day for all members so please keep an ear out for this leading into the 2011/2012 season. Don t forget the 2011 Ross Marathons event on September 4 th 2011 (Father s Day), check out

4 Tri Talk Page 4 Annual Presentation Dinner Toro s made a wonderful venue for the Launceston Triathlon Club and Triathlon Tasmania combined annual presentation dinner for the season. The Pamplona and Seville rooms were packed to capacity (73 people + waiting list!) and resplendent in white, green and black. Photographs of the season s events were projected onto the wall in case we needed more entertainment. The speeches were short and sweet, the prizes well-received and the awardwinners deserving. We can be proud of the depth of talent in the club and in the State that was reflected in the award winners. This goes for not just athletes at club, state and national level, but also volunteers, technical officials and event organisers. There were some emotional moments of the night especially as we recognised new life members and the achievement of Cradle Coast s Amelia Pearson, shortly after winning the Australian Ironman Championship at Port Macquarie in NSW. Tri Tas Award Winners from LTC: Male Athlete of the Year James Hodge Junior Athlete of the Year Dylan Evans Triathlon Tasmania Race of the Year Coles Bay 100 President s Award Suzie Bower Life Memberships Steven Oliver Open Female (all age categories) - 2nd Holly Claridge, 3rd Melissa Clark Senior Female (20-39) - 2nd Holly Claridge, 3rd Melissa Clark Junior Female (13-19) 2nd Millie Chapman Veteran Female (40+) 1st Sue Oates Open Male (all age categories) 1st James Hodge, 2nd Dylan Evans, 3rd Paul McKenzie Senior Male (20-39) 1st Paul McKenzie Junior Male (13-19) 1st James Hodge, 2nd Dylan Evans, 3rd Jacob Birtwhistle Veteran Male (40+) 2nd Paul Ranson Age Group Winners Female Holly Claridge, Susie Dowling and Sue Oates Male Jacob Birtwhistle, James Hodge, Scott Shilg, Paul McKenzie and Graeme Barr LTC Award Winners: Open Female - 1st Hannah Geelan, 2nd Natalea Smith, 3rd Melissa Clark Open Male - 1st James Hodge, 2nd Dylan Evans, 3rd Paul Mckenzie Junior Female - 1st Hannah Geelan, 2nd Natalea Smith, 3rd Millie Chapman Junior Male - 1st James Hodge, 2nd Dylan Evans, 3rd Jacob Birtwhistle Senior Female - 1st Melissa Clark, 2nd Holly Claridge, 3rd Rosie Clark Senior Male - 1st Paul McKenzie, 2nd Shad Hearn, 3rd Scott Shilg Veteran Female - 1st Maggie Squires, 2nd Noelene Chippindall, 3rd Sue Oates Veteran Male - 1st Paul Ranson, 2nd Paul Turner, 3rd Danny Whelan Most Improved Female - Melissa Clark Most Improved Male - Shad Hearn Club Persons of the Year - Heather Carins and Dan Van der Vlist

5 Page 5 Diary Dates WHAT: annual membership evening WHEN: Monday 11 th July 7:30pm WHERE: Toros on York Restaurant, York Street, Launceston COST: Open membership $65 Junior membership $35 Family membership (two adults and two children): $130 MORE: Come along and enjoy free food and a chance to win a great lucky door prize. If you sign up on the night you will receive free club merchandise! Bring your friends! Trivia night Saturday July 30, 5.30 for Toro s LTC committee meeting August 10 7pm Toro s LTC training day Sunday, August Launceston Aquatic Monday 5 September social Toro s In Transition With DAVE HERBIG Delicious food, great prizes and plenty of fun was had at the annual dinner, but it must be said there was a fair bit of larrikin there too. You re where? At the zoo?! Tex and Rangers caused some raised eyebrows at Cairns where their neighbours unbeknownst to them had a great view of a Tex s pre-race sports massage. It s no secret winter training can be more hazardous than summer training. Hannah Geelan proved it one early morning before swim training when she stuck her hand out the car window to wipe off the frost and then ingeniously used her power windows to trap her arm in the door. Examiner columnist Rob Shaw was not the only one having a dig at Mark Padgett after a knock to the goggles and two punctures left him behind fellow Tasmanian at the Hawaii Ironman Steve Muir s speedos will not fit the same again after a rude incident involving a tri training ring-in.

6 Tri Talk Page 6 Social Committee Report A pizza and Challenge Cairns chat night was held with great success and good attendance after training on June 20 at Toro s. Eight of the LTC members who travelled to N Qld to compete in the teams/half-ironman/ironman-distance event spoke about their experiences and the lessons they had learnt to an interested and appreciative audience. Thanks and congratulations to George Darby, Heather Cairns, Dave Herbig, Paul Turner, John McLaine, Maggie McKenzie, Amy Hinds, Rae Dowling and Paul Ranson for their achievements and for their participation on the night. It has been decided to arrange a regular club social night (usually pizza and triathlon movie) and this will begin on September 5. However before that we are busy planning a gala social night for Saturday, July 30, comprising a trivia night and auction. Hosted by The General (Coach Casey) and raising funds for Holly s World Championship travel fund. (see below) Fundraising Trivia Night and Auction Win great prizes Bid on homemade baked goods, fresh produce, crafts, electronics and vouchers for local goods and services Book individually or make a team of four Raffle Hosted by Casey Mainsbridge Help raise money for Holly Claridge s 2011 International Triathlon Union World Championship Bid Las Vegas USA November 5 Saturday, July 30 Toro s On York, York St, Launceston 5.30 for 6pm start Entry $20 including finger food

7 Page 7 Faster, Higher, Stronger We have a nice, warm indoor pool so while it s cold and yucky outside we might as well make the most of it and improve our swim times for the coming season. Here are a couple of challenging swim sets to improve various aspects of your swim speed, technique, power and lactate tolerance. The following intervals are based on the fastest average pace you can hold for 10x 100m freestyle (FAP). For instance, if your FAP is 1:30 and an interval calls for 5x 100 free at FAP + :15, your pace for the set is 1:45. No Minds This is not fun but is great way to gauge your swim fitness and to boost your lactate threshold. The set is quite simple to do, but if it s done right, you arms should feel like jelly afterwards. After an easy warm-up of about 1km, do 5x 50m freestyle at race pace to pick your heart rate up. The main set is 5x 100 free on a 4-minute interval. Sounds easy, but the goal of the set is to sprint all five repeats. Your leg and arm muscles should be on fire at the end of each 100. You should focus on completing each repeat as fast as possible. Do not hold back so that you have something left for the next repeat! If done correctly, each successive 100 should be slower (and harder) than the previous one. Record your time for each 100 and then work out your average pace afterward. Do this set about every three weeks and aim to improve on your average pace each time. Mass Start 100s This set can be done by yourself, but is best to do with a partner. The focus is to train your body to settle into a comfortable rhythm after sprinting for position at the start of a race. Start by splitting a lane with a swimmer of similar ability. Starting at the same time, sprint 25m at an almost-all-out pace. Once you hit the wall, immediately start a 50m swim at slightly slower than race pace. Immediately do one more length, building into a sprint finish. So, the four lengths of each 100 should be done as sprint, cruise, cruise, build. Try 8x 100m on a FAP + :30 interval. Try this set whenever you need to add some fun to the doldrums of the pool. Olympic-Distance Special Most triathletes rarely swim more than 200m without stopping, which isn t exactly the best way to train for a swim of between 750m to 4km. This set is

8 Page 8 Faster, Higher, Stronger about as boring as they come, but as any fast swimmer will tell you, boring sets are a must-do. The goal of this set is to maintain form and rhythm as your body creeps closer and closer to lactate threshold. After an easy warmup of at least 800m, do the following set (all freestyle): 1x FAP + :5 (e.g., a swimmer with a FAP of 1:30 would have a 7:55 interval) 1x FAP (e.g., a swimmer with a FAP of 1:30 would have a 6:00 interval) 1x FAP :5 (e.g., a swimmer with a FAP of 1:30 would have a 4:15 interval) 1x FAP :10 (e.g., a swimmer with a FAP of 1:30 would have a 2:40 interval) 1x FAP :20 (e.g., a swimmer with a FAP of 1:30 should aim to complete the 100 in 1:10 or faster).

9 Page 9 Off-Season Training Training sessions continue as normal over winter. Swim/run 6pm Monday Launceston Aquatic $7 with coach Casey the general Mainsbridge. First Monday of the month is a swim technique session with Chris Zehntner Long run session Tuesdays 5.30pm with John Claridge. 1hr+ run targeted at aspiring marathoners and long distance triathletes. Meet at Park St. Run speed 5.30pm Thursday Royal Park, Park St coached by John Claridge Group ride 8am Sunday, Margaret St Chicks Swim Squad 3pm Sunday Launceston Aquatic with Heather Carins Not sure about what to do this winter? If you can run and ride a bike, why not take part in the Australian Duathlon Series? Triathlon Australia and our eight State and Territory Triathlon Associations are pleased to announce an 8 race duathlon series for 2011, featuring a duathlon event hosted by each state and territory. The Series has a vineyard theme this year, starting the Grape Escape in the Hunter Valley of NSW and finishing with a flourish in the Barossa Valley which will host the Grand Final of the Series. The Barossa race will also serve as the 2011 Australian National Duathlon Championships. Participants in the series will accrue points to determine the Australian Duathlon Series Champion in each age group. Points accrued during the series will also be used to determine qualification for the 2012 Australian Age Group team for the Duathlon World Championships. In addition to providing a race of standard duathlon distance, each event will also host a race of a shorter distance, offering an opportunity for those new to the sport to experience a duathlon. Date State / Territory Venue Race 1 19 June NSW Hunter Valley Race 2 14 August NT Alice Springs Race 3 24 July Qld Lockyer Valley Race 4 28 August ACT Canberra Race 5 18 September Vic Melbourne Race 6 2 October Tas Devonport Race 7 9 October WA Champion Lakes Race 8 16 October SA Barossa Valley

10 Page 10 From the Physio The Iliotibial Band The iliotibial band is a long fibrous band which starts at the hip joint and extends down to insert on the outside of the leg just below the knee. Tightness in this band can lead to friction syndromes on the outside of the knee and anterior knee pain. Friction predominantly occurs between the band and the lateral femoral epicondyle of the knee when the foot comes in contact with the ground during the running cycle. If there is a sudden increase in the volume of running (especially downhill) or this band becomes tight, this friction can lead to inflammation and then pain. If left untreated, pain and even crepitus (a grinding noise) can start to occur with any activity involving flexion and extension of the knee. Anterior knee pain or patellofemoral pain as it is also referred too can also be caused by tightness of the ITB. There are tissues that attach the outside of the knee cap to the ITB, therefore if the ITB gets tight it can start to pull on these tissues and pull the knee cap towards the side, affecting how it tracks over the femur. If the knee cap drifts too far to the side the under surface of the knee cap can start to rub on the femur below, damaging the cartilage. Many athletes try to stretch the ITB and find that this is not very effective. The reason for this is the fact that the ITB is a fibrous band not a muscle and therefore does not respond to stretching the same way that a muscle would. As you can see from the picture a number of muscles attach into the ITB such as the tensor fascia latae (TFL) and gluteus maximus, tightness in these muscles will tension the ITB so releasing any tightness in these muscles will help. The most effective way to release the ITB is with massage or the use of a foam roller, this predominantly works on the muscles underneath the ITB especially the outside portion of the quadriceps. The ITB is an important part of the stabilising mechanism of the lower leg. If the muscles around the hip and pelvis are not working sufficiently enough to stabilise these areas or become fatigued, the muscles on the outside of the thigh (vastus lateralis) start to pump themselves out to tension the ITB. This tension then helps to stabilise the pelvis and prevent it dropping to the opposite side or helps to stop the knee dropping in across the midline. Over a short period of time this mechanism is ok but over prolonged periods this leads to inefficient biomechanics and tightness of the ITB. So, if you only focus on releasing the ITB and not working on the stability around your hip and pelvis the problem will reoccur. Treatment of ITB friction syndrome As with all overuse injuries you will need to reduce your training to allow the symptoms to settle. Local treatment such as ice and ultrasound and anti inflammatories can help release muscles around the hip and thigh especially those that attach into the ITB. Release the ITB with massage or a foam roller but do not work over the distal area where it attaches when it is inflamed, as this will aggravate it further. Focus on strengthening the stabilising muscles around the hips and pelvis especially the gluts. Good luck with your training, Lia

11 June-July Page 11 Aid Station Ingredients Serves 4 (or 1 hungry triathlete) 500g lamb fillet or backstrap sliced into strips Teaspoon olive oil 1 bunch spring onion chopped ½ head broccoli cut into sprigs ¼ head cauliflower cut into sprigs 1 small red capsicum chopped 10 sundried tomatoes chopped ¼ cup white wine 1 tablespoon basil pesto 1 tablespoon sticky balsamic vinegar 200ml natural yoghurt (fat reduced) Salt & pepper to taste 3 cups (raw) penne or spiral pasta Method : Boil a saucepan of water with a pinch of salt on stove and add pasta cook until soft. In a non-stick frying pan, fry lamb in oil until browned remove. Add cauliflower, capsicum, broccoli and sundried tomatoes to pan and pour in wine and balsamic vinegar. Cook, stirring regularly for 5 minutes. Add the cooked lamb, broccoli, spring onion, salt & pepper to frypan and stir, cooking for a further 4-5 minutes only. Add basil pesto, stirring until stirred through. Stir through natural yoghurt until heated but do not cook for any longer than a minute or so as yoghurt will cook off. Serve with pasta and a sprinkle of parmesan cheese on top. Committee: Paul Ranson, Peter Adams, Peter Kingsley, Lia Giovanovits, Paul Turner, Amy Hinds, John Claridge, Casey Mainsbridge, Holly Claridge, Melissa Clark, Daniel Van Der Vlist, David Herbig, Dave Hepher, Stewart Lawrie, Danny Whelan