M ait land Tri Club. What s Inside

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Committee Members Contact Numbers Home Work President Ted Anderson 49336620 Vice President Peter Hodgson 49336454 O404466751

Maria Stoneman 49335708 Publicity Officer Paul Humpreys 49342748 49348138 Junior Development Stephen Cribb 49338221 65711199

Website Tony Welbourne 49665681 49664333 Social Secretaries Nick Hardy 49345442 65424776 Treloar Dave Race Directors Brian Lawrence

1 M ait land Tri Club ww.mtc.org.au Volume 6 February/ 2003 Maitland Triathlon Club, PO Box 475, Maitland NSW 2320 February Club Race is Proudly sponsored By: MTC Committee Members Contact Numbers Home Work President Ted Anderson Vice President Peter Hodgson O Secretary Karen Wells Treasurer Mark Watters Results Coordinator Mick Stoneman Club Registrar Maria Stoneman Publicity Officer Paul Humpreys Junior Development Stephen Cribb Newsletter editors Paul Stoneman Peter Treloar Uniforms Simon Rutherford Website Tony Welbourne Social Secretaries Nick Hardy Treloar Dave Race Directors Brian Lawrence David Agnew Next Committee meeting. 7:30 pm 8th of March at the Hunter River Hotel. All are welcome Next Club race this weekend Sunday 23rd February What s Inside Race Club Champs for free Training tips from the Guru And much much more.

Hill Climbing Made Easy Riding up hills is something that many people have trouble with. These tips should help out. Hills are what people think they are.

2 Hill Climbing Made Easy Riding up hills is something that many people have trouble with. These tips should help out. Hills are what people think they are. If you think of every hill as an impossible thing to ride over then you will probably walk most of it. Riding up the hills is what makes us enjoy riding down them. So if you approach the climb with a positive frame of mind you will find it a lot easier. Use the right gear. If you are pushing hard gears you will probably wear yourself out. As a general rule you should try to keep a steady and even cadence (this is like rev s in a car). Aim for about pedal revolutions per min. A cycle computer with a cadence feature is very handy for people riding regularly. Always try to make your gear choice at the base of the hill. It is easier to change gears on flat ground than half way up the hill. If you do need to change gears on the climb take it easy. Before you change try to put in a few quick pedal strokes so you speed up slightly. Use this extra momentum to ease off on pedal pressure and change gears. The reason for this is the chain will change to the correct cog a lot smoother if it is not forced under load. If your gears are crunching on climbs this can lead to chain problems or breakage. So changing smoothly is the secret when changing gears. If the gears are not 100% have them looked by a bike mechanic. Look up in front of you. Too many people end up looking down at the ground. Look where you are going so you re not going to bump into something. This is especially important if you re on the road with cars. Also by looking up you can anticipate the need to change gears before you need to rather than leaving it to the last minute. Remember to breathe. It may sound stupid but keep breathing at a steady pace. This allows the oxygen to flow through your body more efficiently and you won t feel so tired. Don t stop at the top, keep riding. At the top of the climb continue to ride even if it s around in circles. Especially if you re waiting for your friends to catch up. You will recover a lot better if your legs are spinning (pedalling quickly) as this allows the blood to refresh your muscles better than if you re sitting on the ground sitting still. Practice these tips the next time you re out on a ride. You will be amazed at how much difference they can make to the way you feel at the end of a ride. Have fun riding. See Ya on the next climb, Hilljockey

That right, it s volunteering with a difference!

3 Race Club Champs for FREE!! Here is an opportunity to help out at the biggest local triathlon in our area and also get yourself free entry into the NSW Clubs Championships racing for Maitland at Port Stephens in May. That right, it s volunteering with a difference! Due to the great job we did organising Morpeth this year, Maitland Tri Club has been asked by its very own Paul Humphreys to provide logistical and marshalling support to the Sparke Helmore Triathlon on 16 March at Nobby s Beach. Paul undertakes this Race Director role through his business and knows that we Maitland folk know what it takes to make a great race. The club will be paid for each marshal it can provide, up to $2000. That s a great way to raise money for our own club, help our Hunter Medical Research and also get to raise Club Champs for free. It s WIN...WIN...WIN. There are over 900 competitors in the race so there is plenty to do. Here is what we need to provide: 1 Saturday 15th March from 10am, we need about 10 people to help with tents and transition, registration and a few last minute admin jobs at Camp Shortland, opposite Nobby s Beach, Newcastle. 2 Then on Sunday we need about 35 people to help with marshalling and general duties from 6am to 11am on race day. Same location. There is plenty to do and it s great to be part of a big event team like this. Everyone gets a CREW T Shirt, a feed and also helps the club raise money towards providing entry into Club Champs. That s saving yourself $50. Come on... be part of a great local race, that raises money for Hunter Medical Research. Contact Ted Anderson to register your availability on

Two of our club members recently had separate cycling accidents where both required medical attention. Our thoughts go out to LLonda Mead and Alison Rosewarne for a speedy recovery.

Standing while pedalling is a pretty inefficient way to ride, as it requires you to support your body with your arms and legs, and makes you to move around all over the bike.

4 Two of our club members recently had separate cycling accidents where both required medical attention. Our thoughts go out to LLonda Mead and Alison Rosewarne for a speedy recovery. Safe Cycling MTC Committee and Friends page4 Cycling tips off the Net When should I stand and when should I sit? For most people sitting is the best place to be. Standing while pedalling is a pretty inefficient way to ride, as it requires you to support your body with your arms and legs, and makes you to move around all over the bike. Sometimes it is good to get out of the saddle and stretch, it takes the weight off your bottom and lets you crank a bigger gear for a sprint. For most people sitting encourages the use of more appropriate gears and encourages the right saddle height. Your bike is probably equipped with multiple gears so you should make the most of them and use them. Many people who spend a lot of time out of the saddle pushing big gears, would be far better off using a lower gear and spinning a higher cadence. It is a myth that pushing bigger gears is better for your legs, it just puts more stress on your joints and can lead to knee and muscle injuries. If sitting makes your legs feel cramped, try adjusting the height to get a better leg extension. Club Sponsors for 2002 / 2003 Season The Maitland Triathlon Club are extremely happy to welcome aboard all the very generous business in the local area who have sponsored the club for the 2002 /2003 season. Please support these businesses if you can and let them know you are from MTC. Major Sponsor: East Maitland Bowling Club Race Sponsors: Sept Peter s Real Estate Oct Hunter River Hotel Nov Dec Gardiner Perrott Hunter Valley Steel Jan Lawler Partners; Coach Cam Feb Bridgestone Tyres Greenhills; The Wellness Centre Mar Jubilee Health ; Morpeth Bowling Club Apr KLJ Consulting, Hodgy s Haulage Morpeth Triathlon Major Sponsor: Heritage Motor Group Race Leg Sponsors: Maitland City Council Onesteel Eyeline Major Product Sponsors: Ted s Bike Shop Product Sponsors: Rudy Project Orca High 5 Maitland Mercury

5 All you ever need to know about Shimano Group sets Shimano Parts Groups. Shimano are the largest bicycle parts manufacturer in the world. They make almost anything that bolts onto a bike to make it go, stop or change gears. For new cyclists (and experienced ones!) the Shimano group set range is pretty confusing. Worst of all is the fact that some parts are in two or more group sets or not in a group at all. Here s a basic run down of the levels of parts available for bikes. Hopefully this will make a bit more sense and help to choose a bike with the right parts for your style of riding. Mountain Tourney - basic recreational parts. 5-7 speed. Altus - recreational parts. 7 speed. Acera - mid range recreational parts. 8 speed. Alivio - enthusiast recreational parts and light off road. 8 speed. Deore - entry level, off road specific. 9 speed with disc brake option. Deore LX - regular use, off road specific. 9 speed. Deore XT - hardcore, off road specific. 9 speed with disc brake option. Road XTR - elite racing, off road specific. 9 speed with downhill parts option. Sora - recreational road parts. 8 speed. Tiagra - enthusiast road recreational parts. 9 speed. Edward Street Morpeth Ph Fax regular road use parts and training. 9 speed. Ultegra - hardcore, road specific. 9 speed. Dura Ace - elite racing, road specific. 9 speed. Hybrid and Comfort Nexus - internal hub gearing and brakes. 3, 4 and 7 speed with automatic option. C Series - comfort recreational parts. 6-8 speed with rapid rise derailleurs. Meat Raffles- Friday s 7.00 pm & Sunday s 6.00 pm Function Room- Seats up to 90 people NO ROOM HIRE Hock s Kitchen- Chinese & Traditional Meals Open Thurs - Sun Nexave T400 and T300 - enthusiast recreational parts. 7 or 8 speed. BMX Nexave C900 and C600 - premium comfort recreational parts. 9 speed. DX - BMX racing. Includes cassette hubs. DX pedals are often used on mountain bikes. For older group comparison. Ultegra replaces 600, Sora replaces RSX, Tiagra replaces RX100 and Deore replaces STX, STX-RC and Deore DX. Exage has been dropped from the range.

Point scoring how it works mtc.org.au Maitland Triathlon Club The Maitland Triathlon Club has two separate point score systems operating concurrently. 1. Place Points. 2.

6 Point scoring how it works mtc.org.au Maitland Triathlon Club The Maitland Triathlon Club has two separate point score systems operating concurrently. 1. Place Points. 2. Handicap Points (14 & over only) Members must race and/or marshal a minimum of six races to be eligible for any trophies in any category. 1. PLACE POINTSCORE SYSTEM Points are awarded over eight (8) races as follows:- 1 st place = 30points 2 nd place = 29 points 3 rd place = 28 points etc. to 29 th place. One point awarded to everyone placed over 29 th One point awarded if you do not finish a race. 30 points awarded for marshalling (Max twice/ season) Competitors must drop their worst result. No points awarded for team entries. The member with the maximum points at the end of the season is the winner. Points awarded in the intermediate category may be added to the senior point score under the following circumstances: - 1. The competitor has not raced in the senior race previously. 2. Once a competitor races in the senior race any further points awarded in the intermediate category will not be considered. 3. Maximum number of intermediate races counted is 3 with the points calculated as follows:- First race = 100% points to senior race. Second race = 75% points to senior race. Third race = 50% points to senior race. 1. HANDICAP POINTSCORE SYSTEM The handicap point score system is only for the senior race and is designed to benefit the biggest improvers in the club not necessarily the best. Points are awarded over eight races from 10 points down to one. To obtain maximum points (ie 10) the competitor must have improved his/her previous best time by the greatest margin in that race. The second is awarded nine points etc. down to one, with every competitor who improves their time receiving one point. The member with the maximum points at the end of the season is the winner.

Training Tips from the GURU TRANSITIONS Most amateur triathletes neglect to practise fast transitions, they treat them as a rest between legs, a time for a breather.

7 Training Tips from the GURU TRANSITIONS Most amateur triathletes neglect to practise fast transitions, they treat them as a rest between legs, a time for a breather. WRONG Name one other type of race in the world where you can have a little rest in the middle. I bet you can t. And neither should you in Triathlons. It s a race from the start to the finish, including transitions. Many races have been lost by seconds due to a poor transition. The GURU s put together his tips for fast transitions. SETUP Study the transition layout, look at the entry and exit locations and pick the best spot to put your bike. Give yourself plenty of room. If the next bike is too close, just slide it along a bit (preferably after the owner has walked down to the swim start). Most importantly look for landmarks so you know which row your bike is in. T1 Swim/Bike Start taking your wetsuit off whilst running to your bike. Put your helmet on at the same time as pulling your feet out of the wetsuit. If in your haste you knock your mates helmet off his bike and it rolls under the rack don t stop and pick it up, he ll find it. Don t sit down and dry between your toes before putting your shoes on. Already have your shoes clipped on your bike pedals and put your feet in them somewhere down the road. This way you get out of transition fast and if you fall off trying to do it the spectators will not see you. T2 Bike/Run Practice getting out of your shoes whilst on your bike and pedalling with your feet on top of the shoes. This skill will allow you to pedal all the way to the dismount line. Don t slow down, that s for mugs, hit the line at speed and get off running. If perfected you ll impress the crowd and be amazed how many people you pass. If you mess it up the crowd will love it anyway. Don t sit down to powder your feet and put your little Nike socks on. Who cares about a little dirt or grit in your shoes. If you can t put up with a little pain you shouldn t be in the sport. Just throw your shoes on and get out of there. Elastic shoe laces will make getting into your shoes a lot quicker. Run out of transition as hard as you can (chest out, long strides, make it look like its easy) You can collapse later when you get out of sight. Remember Triathlon is a sport for posers, about putting on a show. Generally the only time the crowd sees you is in transition and crossing the finish line. If you re not going to finish first then its about looking good in transition. Go Hard THE GURU

8 What is the best way to shift gears? A lot of people freak out at the thought of having 21 or 27 speeds on a bike. Fear not, gears are easy to use and easy to learn. The first thing you need to know is that gears on a bike are not like gears on a car. You don t start at 1 and go through all of them every ride. Most people will only use 3 or 4 of them for flat areas and short trips. Why so many then? Well the actual number of gears is the number of front cogs (usually 2) multiplied by the number of rear gears (from 7 to 9). This gives you a number of gears from 14 to 18. The front gears are just big gear changes. The large front chain ring is for really cranking the bike and high speed riding. It is the hardest to pedal and is best used going down hills or to get top speed. The middle is a good middle of the range cruising gear. The small one is great hill climbing gear and is very easy to pedal. It s perfect to just sit and spin into a headwind or long climb. The rear gears are basically fine tuning gears. They make smaller changes in the way the bike feels to pedal. The more rear gears there are the wider the range is (from easy to fast) and the smoother the gaps in between are (closer cog sizes). So that is why there are so many. You need a wide range to let your low power motor (your legs!) handle the many different conditions that a bike may be ridden in. A modern bike when ridden correctly will have a gear suitable to climb the steepest hill and to fly down the other side at top speed. If you find you are spinning the pedals too quickly and not going fast enough, shift the bike into an easier gear. Make the big change at the front first and then fine tune with the rear gears. The same for making the bike easier to pedal. Practice until you have shifting up and down second nature. Over time your cables will stretch and may require adjustment or replacement to keep them running smoothly. Most riders need this done every 6-12 months and more often if the bike is used for racing or off road mountain bike riding. Here are a few pointers to correct gear changing: When changing gears always pedal forward as normal. Forcing gears when the bike is stationary can damage your shifters and stretch the cables. Never pedal backwards when shifting gears as this can cause the chain to fall off. When riding up a hill always try to shift early and back off the pressure on your pedals as you change gears. This will make your chain shift more smoothly and decrease wear on your parts. Try to keep the chain in a straight line when using the gears. If you use the big front and big rear gear combination the chain is forced to cross from the hard left to the hard right side of your gears and this can stress your parts. The same goes for the small/small combination. As a rule of thumb use the 3 gears that are in the same side as your front chain rings (ie. Big ring at the front and 3 smallest rear gears, Small ring at the front and 3 largest rear gears). A well maintained chain will ensure your gears run smoothly and the parts will get a long healthy life. Don t forget to clean and lube it after every few rides.

EVENTS PRESENTS A Day at the Races Broadmeadow Race Course Saturday 17 th May 2003 6th April Ironman Australia Foster 13th

9 Event calendar 23rd February Maitland 2nd March Aust Long Course champs Port Macquarie 9th March Tomaree 9th March Loop the Lake 16th March Sparke Helmore 21st March RAAF tri 23rd March High Five 23rd March masters 30th March Maitland MTC SOCIAL EVENTS PRESENTS A Day at the Races Broadmeadow Race Course Saturday 17 th May th April Ironman Australia Foster 13th April Tomaree 27th April Maitland 3rd May Club Championships Tickets will include: A bus to/from the track Course entry & race book Stay Tuned

10 Train with Coach Cam The Region s Expert in Triathlon and Swimming Coaching. Need a hand with your performance? Want good solid advice from a proven Coach? Cameron Roberts Multi-Sport Coaching offers the following to ALL levels: v Correspondence I nternet Coaching v Specialized Triathlon Swim Squads v Junior Programs v Super-Spin Cycle Squad Sessions For further information, Club Member Profile Lesley Thorpe, Age 45 First Tri- First attempted a Tri in Katherine NT, said I would run in a team. Went for a practice run and managed 200m, changed my mind and swam instead. Love the competition, don t care who, what age, what sex, just being out there and even better, getting back home. Fave leg- Swimming as it over quickest Fave Movie- The Crying Game Fave Food- Everything except peas Training- variable due to the weather, too windy, too hot, too cold, etc Greatest achievement- Has to be the Forster Half Ironman Goals- Goondiwindi long course Feb 2003, and Forster Ironman sometime Other hobbies - cooking and my dog (got some great curry recipes from Indian friends) Lesley came first in her age group at last year s Foster Half Ironman February s Race sponsor is Gerard O Connor of Ross Roderick Tyres Greeenhills ( You local Bridgestone Tyre Centre) If you are in the market for new tyres, call Gerard and remember to mention you are a member of MTC. Phone Gerard on (02)

I f you d like t o add or suggest it ems f or t he newslet t er, please e-mail, pet ert reloar@net excel. net. au OR paul. st oneman@kooee. com. au mtc.org.

11 I f you d like t o add or suggest it ems f or t he newslet t er, please , pet ert reloar@net excel. net. au OR paul. st oneman@kooee. com. au mtc.org.au Maitland Triathlon Club MTC SOCIAL EVENTS PRESENTS A Family Cricket /Bowls Day Where- Morpeth Bowling Club ( March Race Day sponsor) Date- Sunday, 13 th April, 2003 Time- 2 o clock start and have an early BBQ about 4.30 Stay for the raffles starting at 6pm if you wish More Details Next Newsletter No Surnam e First Nam e 14TH TRIAL BAY TRIATHLON Sunday 16th February m Swim - 26km Cycle - 6km Run Results for local Individuals Sw im Tim e Sw im Place Cycle Tim e Cycle Place Run Tim e Run Place Overall Tim e 213 Conrick Boyd 0:12:50 4 0:36:40 4 0:22:49 4 1:12: Cook Joel 0:12:49 3 0:36:26 3 0:23:58 8 1:13: Mauro Peter 0:13:29 7 0:39: :24: :17: Murray Peter 0:13:28 6 0:40: :24: :18: McMahon Ryan 0:14: :41: :24: :19: Murray Belinda 0:15: :44: :24: :23: Voyzey Vicky 0:16: :43: :25: :25: Welch Shaun 0:17: :41: :28: :26: Cahill Megan 0:16: :43: :28: :28: Bailey Sam 0:18: :43: :26: :28: Reid Murray 0:16: :43: :29: :28: Holz Peter 0:17: :44: :27: :28: Bromage Noel 0:18: :43: :27: :29: Anderson Dave 0:18: :43: :28: :30: Williams Steve 0:17: :46: :29: :33: Stoneman Michael 0:17: :45: :30: :33: Cook Christine 0:20: :46: :29: :37: O Connor Gerard 0:24: :46: :27: :37: Borger Pat 0:19: :47: :30: :37: Walker Sue 0:19: :48: :30: :38: Saw Jennifer 0:19: :49: :29: :39: Overall Place

12 MAITLAND TRIATHLON CLUB INC. MINUTES OF MEETING DATE: 11 th February, 2003 OPENED: LOCATION: ATTENDANCE: APOLOGIES: MINUTES: 7.45 P.M. HUNTER RIVER HOTEL 11 Karen Wells, Ray Deal, Dave Agnew, Ted Anderson, Mark Watters, Brian Lawrence, Steve Cribb, Mick Stoneman, Pete Hodgson, Tony Welbourne, Nick Hardy 5 Maria Stoneman, Paul Stoneman, Simon Rutherford, Paul Humphreys, Tony Cunningham Minutes of Meeting held on 13 th January, 2003 read and accepted as correct. Moved: Dave Agnew Seconded: Brian Lawrence BUSINESS ARISING FROM PREVIOUS MEETING: Karen Giles, Lesley Thorpe 30 points to each for assistance provided to Dean Lawrence; Allison Rosewarne Ray Deal to follow up individual TRI.NSW Insurance, not Club insurance. CORRESPONDENCE IN: S IN: Invoice MTP Signs; Tax Invoice TRI.NSW; Return to Sender: Tax Invoice to Gardner Perrott (to be given to Paul Stoneman for onforwarding); Thank you Adam McWhinney; Paul Humpreys Re: Outstanding Morpeth accounts. CORRESPONDENCE OUT: NIL TREASURER S REPORT: Balance as at 31 st December, 2002 $13, $2, Income $15, $4, Expenditure $3, Unpresented cheques $ Balance $11,469.27

13 MORPETH PROFIT/LOSS STATEMENT, 2002 Income: $13, Expenditure $5, PROFIT $7, Moved: Pete Hodgson Seconded: Steve Cribb GENERAL BUSINESS: Senior Race Limit 1. Insurance 1. Website Maximum number of competitors for the Senior Race is to be limited to 70. Ray Deal to Peter Barnard of TRI.NSW to clarify fees to be paid to Triathlon Australia. Problems with website Paul Humphreys and Tony Welbourne to resolve. Should problem not be resolved quickly Newsletter will be ed to club members. 1. March Race Change of March race date to: 30 th March, Sparke Helmore Triathlon Club has agreed to accept Paul Humpreys offer to assist with the organisation of Sparke Helmore Triathlon and to receive payment in the sum of $2, Ted Anderson to formally notify Mr. Humpreys of the Club s acceptance. Approximately 40 volunteers required. The committee has agreed that those volunteering to assist will receive a subsidy towards Club Champs. (Approximately $40.00 to $50.00 per volunteer off club champ fees!!!) To receive this subsidy the volunteer must be in attendance:- 1. all day Saturday; or/and 2. Sunday from sunlight to the end. A running sheet of volunteers is being prepared by Pete Hodgson. A notice is to appear in the Newsletter to entice club members to help. Moved: Peter Hodgson Seconded: Nick Hardy 1. Marshalling There are still issues with marshalling not enough volunteers coming forward. Brian Lawrence and Dave Agnew entitled to make announcement if not enough marshalls, race cannot proceed. Club members to be reminded they receive 30 points for marshalling and any competitor who has not as yet marshalled might like to do so.

14 1. Clarence Town Junior Tri 1. Clubhouse mtc.org.au Maitland Triathlon Club Steve Cribb to follow up Rod Cook and Dave Hughes. A working committee has been established to start preparing for the Clubhouse. The Committee:- Ray Deal Ted Anderson Pete Hodgson Paul Humpreys Mark Watters A meeting was proposed for the week commencing 17 th February, Update to be provided at next Meeting. 1. Catering Box Nick Hardy to organise catering box, cups, etc. 1. Junior Race Discussions held concerning a Junior Race an idea was tabled that this race coincide with the Morpeth race, perhaps on the Saturday afternoon prior to Morpeth. Junior Race Committee:- Paul Stoneman Steve Cribb Peter Treloar 1. Social Functions MTC DAY AT THE RACES (ADULTS ONLY) Saturday, 17 th May, 2003 approximately $38.00 per head CRICKET & BOWLS DAY (FOR THE KIDS) Sunday, 13 th April, p.m. BBQ lunch Nick Hardy to follow up. NEXT MEETING: Tuesday, 11 th March, MEETING CLOSED: 9.25 P.M.

TriNSW Club Championships May 3

TriNSW Club Championships May 3 MAITLAND TRIATHLON CLUB ` NEWSLETTER PO Box 475, Maitland NSW 2320 www.mtc.org.au December 2007 Merry Xmas Inside This Issue Presidents Report 2 Try a Tri Day 3 Xmas Race & BBQ SUNDAY DECEMBER 23 Race