goingsolo ineurope · 2015-07-27 · than 35,000 visitor nights. each qualifying athlete will...

Wednesday, July 29

CURRENTLY cyclingsomewhere betweenBelgium and Turkey, NickHutton is testing mind andbody.

The 39-year-old fromPeregian is about mid-waythrough The Transcontinentalrace which will see him covermore than 4200km within 15days.

The clock started inFlanders and won’t stop untilthey reach the Istanbul finishline. Riders must completethe journey unsupported –sleeping wherever theychoose while going viamandatory checkpoints.

Going soloin Europe

By GRANT EDWARDS

To Page 2

Photo: Che Chapman

http://www.specialized.com/au/en-au/news/latest-news/22329

Sunshine Coast Multisport Mecca, July 29, 2015

For Nick, an anaesthetist bytrade, it’s somewhat of aparadox: he faces a constantbattle of sleep deprivation andfatigue.

During preparations he hasbeen ticking off more than2000km a month (building from1200km since January),stringing together some 800kmtraining weeks all while workingfull-time.

“I did one a couple of yearsago in America,” he said.

“It was the Tour Divide, amountain bike race fromCanada to Mexico. It’s a similarconcept but with mostly gravelroads.

“Anything you need youcarry…all by yourself,completely self-supported andno drafting.

“This time I have a slightlybetter idea of what’s ahead ofme. When I did the last one, Ihad a rough Idea of what Icould accomplish and Iexceeded my expectations.”

At the Tour Divide, hefinished in the top 25 fromabout 120 starters. Originallyestimating he wouldaccomplish about 160km aday, Nick managed close to200km every 24 hours andfinished in 21.5 days.

“I had some really low points.You tend to go through somefairly extreme moods,” he said.

“When racing, you just wantto finish it.

“At the time you don’t reallythink about how much youhave achieved.

“Usually about three or fourweeks later you look back andthink ‘wow’. It’s a funny sort ofenjoyment.”

This time around, Nick hasadopted a different trainingregime.

His wife Ingrid, arheumatologist, was supportiveas long as he pared back hispreparation compared to theTour Divide. With two youngchildren, Zac and Abby, thetraining began in earnest sixmonths ago (rather than a year)

and he tries to get in about 30hours of riding each week.

Getting on the bike as oftenas possible, Nick rides to workfrom home (more often in thedark while tired) combined withsessions morning and night.

His regular rides haveincluded a 220km loop out toEumundi, Kenilworth,Conondale, Bellthorpe andPeachester, while he has alsoheaded for the Mary Valley atthe back of Gympie.

Nick completed the TooMoo220km ride earlier this year,and recently did the 250kmPeaks Challenge course thatwill be staged on the GoldCoast for the first time nextmonth.

While the riding is gruelling –the first checkpoint is thehistoric climb of Mont Ventouxin the French Alps – it’s thesleep deprivation which shapesas the greatest challenge.

“I know I can’t survive on fourhours a night. If I can get five tosix hours is better for me and Ican sustain that for 15 days,”Nick said.

“Some guys are good atcat-napping. If I don’t sleepenough I get psychotic.

“The thing that scared mewas when I was really tried Iwould go to sleep comingdown mountains. I was fineuphill…I became really keen on

caffeine drinks and at theservice stations I would load upwith four or five. I would overstimulate at the top, and thenhave an absolute caffeine andguarana blast.”

Where, and when, to sleep isalso another challenge.

Nick will rest on the roadsideabout half of the time, sleepingon tables. Other nights he willstop in hotels, washing his kitand making the most ofcreature comforts for a shorttime.

“You tend to look pretty bad,smell pretty bad, so peopletend to leave you alone alongthe roadsides,” he said.

“The best thing to do is ahave a meal or a dinner in asignificant town, then ride and

later sleep on side of the road.Then get to another city andhave breakfast.”

Having done Ironmans in thepast, and recognising he wouldneed to take time off work toimprove dramatically, Nick saidhe was looking for newchallenges when he found thisnew breed of ultra-enduranceevents.

He will be riding aSpecialized Diverge on thejourney “to provide a bit of flexand give”, equipped with discbrakes it’s perfect for tacklingtough terrain and Nick said itenables him to use it for otherevents post-TheTranscontinental with plans totackle another 3000km ride inNew Zealand next February.

Sleep deprevation the true test

Nick Hutton during his Tour Divide trek three years ago. Photo: Contributed

THE TRANSCONTINENTAL

When: July 24-August 9.Where: Flanders to Istanbul.Distance: About 4200km.Entries: 150 solo riders and 50 pairs.One stage: The clock never stops. Racers choose where,when and if at all to rest.No support: Racers can only use what they take with them,or what they can find en-route at commercially availableservices.No route: Only mandatory controls ensure that racers visitsome of the most famous pieces of road in Europe andconnect with the suffering of their forebears. The rest is upto them.

From Page 1

NEWSEMAIL US: [email protected]


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AGE group triathletes wantingto “go long” next year will needto race outside the SunshineCoast.

Ironman will host the 70.3World Championship atMooloolaba in September2016, but that will only be opento athletes who qualify.

There had been hopes of atwo-day event, with theSaturday open to all-comerswhile Sunday would feature theworld’s best, but those planswere scuttled.

“We have spoken it throughwith all the stakeholders andthe one event is going to behuge. We need it to be in aone-lap (bike) course, and it willbe extended road closures, soit was deemed one day ofangst and not two,” IronmanAsia-Pacific chief executiveofficer Geoff Meyer said.

“Especially on a Saturdaywhen a lot of people are stillworking and school sport, itwas deemed to be too muchangst for the community tobear.”

Mooloolaba will still host itstraditional multisport festivalnext March, featuring the 5kmrun on the Friday night, oceanswims, kids’ tri and ITUtriathlon events on theSaturday, and then the age

group Olympic-distancetriathlon on the Sunday.

Ironman has appointed amultisport team with a newgeneral manager to look afterevents such as Mooloolaba toensure it maintains popularity.

“We are doing a lot ofworkshops of what we need todo to bring back theexcitement to Mooloolaba,”Geoff said.

“We did a lot of that this year,bringing back the expo toBeach Terrace which addsatmosphere, brought the teamsback to where the individualswere…I think we are alreadytaking the right steps to bring itback to its halcyon days andgrow those numbers back.”

He hasn’t ruled outintroducing a sprint triathlon aspart of the event, but nothinghas been cemented.

Second event ruled out

Mooloolaba Triathlon Fes-tival will be back nextMarch.

Photo: Warren Lynam

Photo: Warren Lynam

NEWS EMAIL US: [email protected]

http://www.bicycle-centre.com.au/stores/maroochydore/


QUALIFYING for next year’s70.3 Ironman WorldChampionship at Mooloolaba ison like Donkey Kong.

The first event where athletescan claim a spot was stagedthis month at Wisconsin, wherethe roll-down only occurred intwo or three age groups.

Locally, the competition for achance to represent Australiaon home turf has alreadystarted to hot-up with thisyear’s 70.3 Sunshine Coastselling out before online entriesclosed on Friday.

Early entries for the 10 otherAustralian and New Zealand70.3 events are currently aboveaverage.

Whereas many enduranceevents have experienced aninterest and entry decline, the70.3 races are approaching80% capacity.

Ironman offered “bundle”packages where athletes couldbuy two, three or four races ata discounted cost. Competitorswho took a bundle earn pointsat each race, with the highest

point-getters also eligible forone of 100 world championshippositions at the end of theseason. Ironman will also offer25 ‘lottery’ spots to bundleentrants.

About 3500 athletes will takepart in the world championshipfrom 85 qualifying events – with70% of the field international.

“The word from mycolleagues over in America andEurope is that we are reallyhitting the button from theirathlete base,” IronmanAsia-Pacific chief executiveofficer Geoff Meyer said.

“If you look at the past twoyears of world championshipsat Austria and Canada…for usto have a beachy destination tocome to is definitely veryfavourable amongst theEuropean and Americanathletes.”

While the swim and runcourse are essentially set,negotiations and collaborationsare continuing withstakeholders regarding the bikeroute.

It will be a one-lap 90kmjourney on the bike andIronman is currently“fine-tuning” plans.

Organisers need more hillson the course to break-up theathletes, as the event willattract the sport’s best who willbe more evenly matched thantraditional races.

“You are dealing with the toppercentage in age groups fromaround the world. They are allquick. They all swim fast, theyall bike fast and they all runfast,” Geoff said.

“To try and spread them outso they not drafting you needsome good hills in there to sortthem out.”

The world championship willinject more than $15 million intothe Queensland economy, withathletes bringing family andfriends who will spend onaverage five nights inMooloolaba – totalling morethan 35,000 visitor nights.

Each qualifying athlete willreceive a Queensland gift pack,which includes a trucker hat, a

key-ring (which doubles as abottle opener), and a welcomepostcard introducing them toQueensland.

“Many of these athletes haveoften spent years training tofulfil their dream of representingtheir country,” Geoff said.

“As a community we need tocelebrate that effort, roll out thered carpet, and welcome themto our home.”

In further efforts to marketthe championship, IronmanAsia-Pacific, Sunshine CoastDestinations and Tourism andEvents Queensland will have astrong presence at the 2015Ironman 70.3 WorldChampionship in Zell amSee-Kaprun, SalzburgerLand,Austria on August 30.

More than 5000 athletes willget a chance to visit theSunshine Coast ‘beach shack’booth and enjoy the ceremonialhandover at the awards dinner.

“We are excited about takingthe Sunshine Coast andQueensland to the world,”Geoff said.

Qualification spots hot propertyAthletes are scrambling to qualify for the Ironman 70.3 World Championship to be hosted at Mooloolaba next year.

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NEWSEMAIL US: [email protected]


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DOZENS of female cycliststurned heads on Sunday asthey took part in the annualRapha Women’s 100 cycleevent, joining almost 9000women globally.

The annual ride, whichbegan three years ago as acelebration of women’s cycling,encourages females to ride100km in a single day either ontheir own or as part of anorganised group.

This year’s Sunshine Coastorganiser Sue Dingas saidabout 40 women turned outlocally, enjoying perfectconditions from Mooloolaba toNoosaville and back.

“Anything that encouragesmore women to get out on theirbike and allows them tochallenge themselves whilelearning new skills such asriding in a bunch is positive,”she said.

“I want women tounderstand how much funcycling can be and I think ifthey’re given a little bit ofencouragement women soonfind they’re capable of doing alot more than they think theycould do.”

The women, who came fromas far as Brisbane, Morayfieldand Noosa, were organisedinto three different pace groupswith well-known SunshineCoast triathletes CatherineThiele and Kacey Willoughbyproviding tips and advice to the

less experienced riders.Sue said providing a safe

environment was critical for theevent’s success with manyparticipants overcoming theirfears, which gave them theconfidence to set new goals.

“A lot of women think cyclingis a male dominated sport butit’s great for everyone, it cantick so many different boxes,”she said.

Since last year’s inauguralevent on the Sunshine Coastthe number of women takingup the sport has increasedaccording to Giant Sunshine

Coast business and marketingmanager Louise Vant.

She said weekly women’sshop rides were gaining inpopularity because theyprovided a non-threateningenvironment for females tolearn how to be safe andconfident on the road. She saideducating riders about roadrules and how to cycle safely ina group had a broader positiveimpact on the community.

“It’s blown our mind howmany women are out theretaking up cycling,” she said.

“All the bike manufacturers

are aware of it andacknowledge that’s the nextgrowth market and we’re veryconscious of that as well.

“We not only want to sellwomen bikes but we also wantto give them the tools to have along happy cycling lifestyle.”

Rapha’s enthusiastic bunch

The annual Sunshine Coast Rapha Women’s 100 cycle event attracted a large contingent ofriders on Sunday. Photo: Contributed

VITAL STATISTICS

What: Rapha Women’s100.When: Sunday, July 26.Where: Mooloolaba toNoosaville return.


http://www.venturecycles.com.au/


http://www.sunshinecoastmarathon.com.au/


CONQUESTS include runningfour 250km ultra marathonsacross the driest (Chile),windiest (China), hottest(Sahara) and coldest deserts(Antarctica) on Earth. Thenthere was the 222km non-stoprun across the Himalayas. Andtopped that with a 379kmnon-stop run across Australia’sSimpson Desert.

Samantha Gash followedthose feats when in Septemberlast year she ran an average of61kms for 32 days in a rowacross South Africa (1968kmsin total).

The project titled FreedomRunners, raised more than$55K on behalf of Save theChildren to set up an initiative inSouth Africa. The programstarted in March and supportsyoung women in a specific ruralcommunity to have greateraccess to feminine hygieneproducts, which is a limitingfactor to education.

And next on her list is the 7Sunshine Coast Marathon andCommunity Run Festival.

Samantha is passionateabout running for a reason, andthe Coast’s marathon festivalfits perfectly with her ethos.

The various festival eventsraise money for RonaldMcDonald House Charities andThe Westpac Foundation, plusmore than 70 other worthwhilecauses.

Samantha is currently in theUnited States, where she ispreparing to take part in theSunshine Coast marathon.

“Every 12 months or so Ievaluate which races I want tosign up for. My training will thenbe specific to my upcomingrace whilst taking into accountwhat I have coming up over theyear. Ideally each race can be abuilding block for thesubsequent races,” she said.

“I have been training for anadventure race in Townsvilleand the Sunshine Coastmarathon. My training per weekwill most likely be made up of aspeed and hill session, a longrun (anywhere up to 60km),

two hot yoga sessions, andstrength and conditioningsessions. Each session has apurpose to my upcoming race.

“I have taught myself throughexperience that discomfort (asopposed to an acute pain) isonly temporary and issomething we can overcome ifwe keep our mind calm andpositive. Every time we pushthrough that moment ofdiscomfort we becomestronger – mentally andphysically and it is a way for usto learn more about ourselves.”

Samantha said the bestadvice she can offer newrunners is to build mileageprogressively and to be asconsistent as possible.

“Injuries are more likely tooccur when people try and dotoo much too quickly or theirtraining is erratic week toweek,” she said.

Some of the key mistakesrunners make is:

● Not testing nutrition andhydration that will be used onthe race day during their

training.● Buying a new pair of

shoes a couple of days beforethe event and/or wearing wornout shoes during training.

● Not spending time on theirrace day strategy.

When it comes toequipment, Samantha lovesher Injinji toe socks (to preventblisters), Brooks footwear (ST5for road or Cascadias for trail)and Turbo Superfoods nutritionfor fuelling.

Festival echoes Samantha’s ethos

Samantha Gash will be among the favourites to win this year’s women’s 7 Sunshine CoastMarathon that will be held on August 30. Photo: Lyndon Marceau

VITAL STATISTICS

Who: Samantha Gash.Biography: She took up running in 2008 as a break fromstudy while completing her law degree at Monash University.By following a 16-week training program, she just managedto complete the Melbourne Marathon that year – side byside with a friend.Achievements:● First female and youngest person to complete Racing thePlanet’s Four Deserts Grand Slam in one calendar year.● A 379km solo (supported) non-stop run across theSimpson Desert in Australia.● A 250km, multistage race in Nepal –2nd female, 9thoverall.● Beast of Burden 50miles (NY, USA) – 1st female, 2ndoverall in a time of 8:12.● 3 Marathons in 3 Days (Cairns) – 1st female, 4th overall.● Surf Coast Marathon – 2nd female.● Clifbar 10 Peaks Lake District Race.● Northburn 100km (Cromwell, USA) – 1st female.



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ALL the hard work paid off forSunshine Coast cyclists wholeft their mark on theQueensland elite, under 19 andmasters individual time trialsstaged in New South Walesearlier this month.

The courses varied from a14km ride for juniors, 21.4kmfor the masters and 41.2km forthe elite classes through theverdant mountain town ofMurwillumbah.

The standout performancesof Sunshine Coast master classriders Tony Bolter, Jason Fordand Stuart Wilkins left everyonespeechless.

Tony, who lives in Caboolturebut rides for Sunshine CoastCycling Club, proved age is nobarrier to competing at the topof his game, coming away witha win in his category withalmost two minutes separatinghim from other competitors.

Tony, 75, started ridingbicycles as a kid and has beenin the saddle ever since. He isstill riding strong in the over 70sclass.

He said cycling is a greatway to stay maintain his fitnessand has kept him healthy and inshape over the years.

“The fitter you are the longer

you’re going to live, it meansless visits to the doctor too,” hesaid.

“It’s just a nice feeling, youknow…you’re not tied downanywhere, you can ridewherever you like.”

He has been competing incycling since 1955 and his lovefor the sport has kept himtraining hard to get an edgeover his competitors.

He said his training regimeconsists of about 300km everyweek with hill climbing intervals.

“The trick is being able to geton your best form right beforethe event,” he said.

Tony rode the 21.4 km in atime of 36mins 2sec, at anaverage speed of 35.6kmh.

Jason Ford of the SunshineCoast Cycling Club won in hisclass of ages 50-54 with a timeof 30mins 12sec, roughly oneminute in front of second, at anaverage speed of 42.5kmh.

The man to beat on the daywas Stuart Wilkins in the 45-49age group with his staggeringtime of 26min and 11sec ridingthe 21.4km at an average49kmh.

He finished the day morethan three minutes ahead ofAndrew Patten who wassecond in the men’s mastersfour division.

Riders fire attime trial titles

Caboolture’s Tony Bolter proved too good for his rivals in theover 70s division Photo: Kevin Coppalotti

By DYLAN DE JONG


http://www.lecyclosportif.com/


EMAIL US: [email protected]

IN OUR experience, tapering isan often misunderstood part oftraining. We’ll discuss someaspects of tapering for yourswimming here but rememberthe basic principles, with anyappropriate tweaks, canequally be applied to both thebike and the run.

What does tapering mean? Itrefers to the ‘phase’ in yourtraining program where you’reclosing in on a specific targetedrace so want to be at yourfastest come the day of thatrace.

When should you taper?Well, here is one of the

benefits of having anexperienced coach as getting ataper right could mean thedifference between anawesome race and an awfulrace.

Any coach worth his or hersalt will acknowledge the factthat every single person’s taperwill differ in some way and theywill amend/adapt theirindividual program accordingly.As with all quality training, onesize most definitely does notsuit all.

For some it’s days, for othersweeks.

So how does it work?Here we’d like to clear

something up – you cannottaper properly if you haven’tdone the work; simple.

A decent, structuredbuild-up measured in months isrequired before you can taper. Ifyou’ve failed to do the requiredamount of work in the water atthe correct intensity to achievean effective taper, then the bestadvice is to not decrease yourworkload in the immediatebuild up to the race. Rather just

maintain what you are doing.We’ve seen far too often

people choose to do their owntaper because they assume ataper is a two or three weekphase for all. Wrong.

Assuming you’ve done thework in the water, the basicprinciple is that you start to addrest (both in and out of thewater), gradually reduce thevolume of harddistance-orientated work andtry and build some shorter setswhile slightly increasing theactual speed at which you areswimming.

As we close in on race daywe would reduce volume of thesprints, increase intensity of thesprints and increase the volumeof easy swimming.

However, we need to stressthat these parameters differ foreach individual. Please notethat it’s the reduction in harddistance-orientated sets thatmakes the difference. Youmight end up swimming similarmileage; although your warmup and warm down may belonger with more drills added.

Take these two examples ofsets:

Let’s assume the firstexample is roughly eight weeksout from a key race (this type ofset will depend heavily onwhich block of phases the

athlete is currently in) and thesecond a taper session leadinginto that race.

A warm up, strokereconfirmation drills and a minisharpener to get the bloodreally flowing and then the mainset.

This constructive warm upmay be anywhere between800m-1.5km in length.

Main training set:3 (3 x 400) off 6.00 with a

target time of 5.30 per rep with1min rest between each set.

We would also include awarm down of between300m-600m making a totaldistance covered of more than5km.

If the work has been done towarrant a taper (just toreiterate), then we might give ataper set that looks like thefollowing:

A longer warm up, morestroke reconfirmation drills thannormal and then the main set.Therefore, this warm up mightlast 2-2.5km all swum verycomfortably.

Main taper set:1 x 200 negative split,

broken by +10 seconds @100m off 5mins.

2 x 100m off 2.30 easystroke, stretching out.

2 x 100m off 3mins @ 95%effort.


4 x 50 off 2mins @ 100%effort.


Key points to remember:Everyone is different and

what suits one might not suitanother and you simply cannottaper effectively if you haven’tdone the necessaryconstructive build up in thepreceding months.

One of the keys to improvedperformance is to avoid genericswim sets.

Every single session shouldbe tailored to the specificneeds and ability of theindividual. We believe thatgiving a generic swim set to theathlete is doing the athlete aninjustice.

Tapering needs differ for everyoneBy GARY

DONOVAN& GLEN

MAHONEYSubLX swim

coaches,specialising in

triathlon and openwater athletes

Tapering only works if you have completed a structured training regime.

Click hereto visit GaryandGlen’swebsite

http://sublx.com.au/


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NOOSA’S own Stuart Wilkins isriding his way above andbeyond his rivals, putting him inan eligible seat for internationalcompetition.

Stuart, or “Super Stu” as he’smore affectionately known, isstopping at nothing to be at thetop of his game.

Just shy of 50, Stu startedcycling as a young boy and hasalways had a passion for thesport. Beginning as a triathlete,he quickly switched to cycling.

Now riding in the Masters Aclass, Stu competes againstmen as young as 30.

His weekly training regime isextremely intense and mostthat have tried to train with himhave struggled to keep up,being left in a state of awe.

Stu can be seen riding his

bike around the Noosa areawhen he’s doing his weeklytraining where on average he’sriding a staggering 800km aweek.

On top of his maxed-outtraining schedule he also worksas a carpenter throughout theweek and competes in races

on weekends.This year Stu has kept his

foot on the pedal and pushedhis way to the top in everyMasters A race on the calendar.He definitely didn’t gounnoticed in the Queenslandtime trials held in MurwillumbahJuly 5, winning not only hisclass but also riding the timetrial faster than some youngerclasses and posting an averagespeed of 49kmh.

The outstanding result raisedsuspicions from othercompetitors, but the factremains Stu doses himself withthe lethal combination ofdedicated training and the rightequipment.

Along with his intenseworkouts he also has theassistance from Greg Ball andthe team from Le CycloSportifat Noosa Junction who

provided him with his bike, aCervelo P5, and adjusted itaccording to Stu’s frame andriding style as well as helpinghim with his pedallingtechnique.

The recent Battle on theBorder was his chance to shineand despite doing domesticteam duties for his team, heonly missed out on the overallgeneral classification by acouple of seconds thanks to acommissaries’ call.

Over the past seven yearsStu has clocked up roughly300,000km on his bike,showing just how dedicated heis to the sport.

His next big race iscompeting in nationals atTweed Heads later this yearwhere he hopes to qualify forthe world titles held in Perth in2016.

Super cycling efforts from Stu

Stuart Wilkins (left) picturedwith Greg Ball as part of theTineli team in 2013.

Photo: Contributed

By DYLAN DE JONG


http://sublx.com.au/


WITH the huge variety ofevents available here andabroad we have the potential tobe spending a lot more timetravelling.

Travelling interstate is oftenhard enough, let alone travellingoverseas. When we are doinglong-haul travel, we need tomake sure that we arrive inreasonable shape.

I spoke in my last articleabout the importance ofhydration. This is still first andforemost the most importantthing you can do whentravelling (actually really at anytime).

But there are some otherareas that will help yourphysical health when travelling.

Compression stockings orpants can certainly be of help,but keep in mind only themedical grade ones can reallyhelp prevent deep veinthrombosis (DVT).

A DVT is a collection of redblood cells that has becomeglued together and has lodgeddeep in a vein.

Normal compressionleggings by Skins, 2XU, BodyScience, Compressport etc aremore beneficial in reducinggeneral leg swelling and theassociated stiffness.

Don’t be alarmed thoughwhen you take off the leggingsthat there is an indentationaround your ankle – this is morean indication of the length oftime you have been sittingrather than an indication ofmajor fluid retention.

A similar thing would happenif you were to sit all day at yourdesk in your compressionleggings.

Check with your doctor iftaking a blood thinner (such asAspirin) is appropriate for you. Ifyou are on an overnight flight

where you may not be movingmuch as you are trying tosleep, it might be worthwhile tohave some back up in place.

But it is important to knowthat unless you have anincreased risk of clots (such assmoking, being overweight,taking the contraceptive pill, orhave a blood clotting disorder),it is unlikely for you to have aDVT.

Luckily our body is prettyclever at regulating itself, withthere being a natural increase inthe production of anti-clottingfactors when we have beensedentary for a long time. Thiscounteracts the thickening ofblood that happens at altitudewith the lower pressures,helping keep everything inbalance.

We can help further reducethe risk of a DVT by makingsure you move.

Unless you are lucky enoughto be in first class, there is agood chance you will be in asmallish economy seat.Imagine sitting like this all dayat your computer and notmoving – you would be prettystiff. The same thing happenswhen you are travelling.

My patients will have heardthis a thousand times from me:

We are human beings, not seaslugs. We need movement. Bymoving regularly you arekeeping your muscles andjoints moving, which helps thereturn of blood back up to theheart for oxygenation.

By keeping the blood movingrather than pooling in physicaljunctions (typically the calves,behind the knee, and pelvis) itis reducing the risk of allowingthe red blood cells to clumpand form clots.

Ideally, you should be upevery 45-60 minutes (don’t getstuck in a movie, there is thepause button) for a walk thelength of the cabin, have a bitof a stretch, do some calfraises, mini squats, and swingthe arms.

Don’t be shy, all the otherpeople on the plane will notthink any less of you, and onthe off chance you get astrange look, just say you’re anathlete.

Fidget when you are in yourseat.

Actually do the ankle pumpsand knee extensions that arewritten onto the airline safetycard and in the back of thein-flight magazine.

When booking your seatsaim for the aisle, it makes it

easier for when you do want toget up without having to disturbyour neighbours.

Pack your own snacks.Nuts and fruit are great, but

just be aware you will need toeat them on the plane as somecountries Custom’s willpotentially confiscate them.

Muesli bars are great as theyare pre-packaged so won’t besubject to the same restrictions(still declare them though).

If you can find ones that arehigh in protein as well, that willhelp with feeling full.

You know how you can feelwhen you are tired, hungry, andoverwhelmed by and newunfamiliar location. By havingsomething quick and easy toeat makes everything muchmore manageable (and you willbe much nicer travelingcompanion as well).

One last tip. Always havehand sanitiser with you. Therisk of inhaling a germ or a virusis quite low. We are much morelikely to ingest them. So at thevery least always use a sanitiserbefore you eat.

Hopefully this information willhelp your arrive happy andhealthy and ready to have afantastic race in an excitingnew location.

Air travel tips to be race readyBy MARGIE

ATTHOWPhysiotherapist

and elitemiddle-distance

runner

Margie Atthow and husband Richard Campbell show off their compression socks they useas part of their recovery while training in the United States. Photo: Contributed

ADVICE EMAIL US: [email protected]


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http://www.allezsport.com.au/


STOP the show. For thosewanting a people-mover withstyle it’s hard to overlook theMercedes-Benz V250d.

While the previous Viano wasno design shrieking violet, thispimped people-mover raisesthe bar inside and out.

The cabin is a monumentalstep ahead of the model itreplaces. Echoing some stylingcues from the C-Class sedan,wonderful curved lines adornthe dash.

The swooping appearancehelps address key issues withthe Viano. The stalk-mountedgear shifter frees up the dash,and the colour screencontrolled by a central dial iseasy to use while deliveringmodern minimalisation.

Noticeably quiet on the road,the V250d is easy to drive forsuch a long vehicle.

Cruising along at 2000rpm at100kmh, the four-pot dieselpowers the big van well athighway and low speeds.

The V250d Avantegardecomes with a 15-speakerBurmester sound system and10GB hard drive for music dataand video files, 21.3cm colourscreen with 3D sat nav,Bluetooth connectivity, leathertrim, 18-inch alloys, along withpower rear and side doors.

Safety incorporates sixairbags, anti-lock brakes,stability and traction control,along with automatic parking,reversing camera, blind spotassist, drowsiness warning,crosswind assist and radarcruise control.

Given its pricing, the V-Classis perfectly positioned forexecutive transport.

The various rear seatingconfigurations make forluxurious confines withexcellent space for adults ineach row.

Boot space is good enoughfor a bike with all rows filled, butit would require somemovement of the third row.

But for those wanting

something more affordable,Mercedes has also justreleased the Vito van andValente people-mover range.

Laying claim to offering thesafest vans on the road, thethree-pointed star says it won’tengage in a “race to thebottom” when it comes tosafety but this new rangeprovides price points andservicing plans aimed atattracting new customers tothe marque.

A front-wheel drive vanderivative starts from $36,990drive-away.

Much of the latesttechnology available onpassenger cars is flowing intothe van genre, as has alreadybeen done with the Sprinterrange. But there is a catch.Most of the high-end safetyfeatures are optional extraswhich cost at least $1700.

Interior styling cues aredictated by the price point.

Base model panel vans andcrew cabs are typically basic,with an array of plasticmaterials, which you expectwithin the utilitarian class.

Even the variants which tickthe optional $900 satellitenavigation box make do with asystem which appearsold-school on the 14.7cmcolour screen.

There is little chance ofgetting lost among theoperations as there are limitedbuttons and dials.

The seat trim feelshardwearing and those vehicleswith the second or third rows

can accommodate adults ineach pew.

Two four-cylinder turbodiesels provide the range’smotivation, the base variantcomes with a 1.6-litrepowertrain generating84kW/270Nm with drive goingexclusively to the front wheels.

Rear-wheel drives gain abigger 2.2-litre that comes inthree levels of tune: 100kW,120kW or 140kW.

The entry-level models won’tthrow you into the head-rest,and it goes without saying thatthe larger capacity donk is the

more rewarding.Particularly impressive was

the 140kW version whichdisplayed some nimbleperformance.

Among the deals availableare finance with an agreedvalue program, along withservicing packages which startfrom $10 a week. Somepackage deals mean buyerscan get into the vehicles for justabove $100 a week.

There are no concerns withfuel consumption, the entirerange should achieve about sixlitres for every 100km.

Take the family and your bike

VITAL STATISTICS

Model: Mercedes-Benz V250d Avantegarde.Details: Six, seven or eight-seat rear-wheel drive luxurypeople-mover.Engine: 2.1-litre four-cylinder turbo diesel generatingmaximum power of 140kW and peak torque of 440Nm(150kW and 480Nm in overboost).Transmission: Seven-speed automatic.Consumption: 6.3 litres/100km (combined average).CO2: 166g/km.Performance: 0-100kmh in 9.1 seconds.Bottom line plus on-roads: $85,500.Website: www.mbsunshinecoast.com.au

By GRANT EDWARDS

MOTORINGEMAIL US: [email protected]


RECORDS tumbled as17-year-old Hayden Wilde wonthe 56th annual Pomona Kingof the Mountain in a sprint finishon Sunday.

This year’s edition of the racewas a celebration of its longhistory oftrans-Tasmanrivalry with thelargest team ofNew Zealandersentering.

Hayden(pictured right)made his first tripto Australia andbecome theyoungest everwinner of theKOTM with a time of25min42sec, with countrymanShay Williamson just behindhim at 25.56.

The teenager said he wasterrified of Shay coming into the

final stretch.“He was just behind me on

the flat and he was just aboutto catch me, but I got over thefinal little hill and pulled away,”he said.

“He looked pretty scary.“He was pretty much

breathing down my neck.”Shay was the winner of New

Zealand’s sister race at MountEdgecumbe and came in ashot favourite to this year’sevent, but he was unable to pipthe youngster.

Bryce Hegarty finished third.Winner of the previous two

years, Ben Duffus, didn’tcompete while 36-year-oldrecord holder Neil Labinskymade his comeback race butcould only manage a fourthplacing.

Neil, who holds the courserecord of 22.43, also holds therecord for most wins and

returned to add to his tally ofseven wins after taking a yearoff.

On the other end of thespectrum from Wilde,44-year-old Leslie Saunders

was the first woman to crossthe line with a time of 33.14with junior Dominica Fitzsimoncoming second in 35.20. Theywere followed by AngelaHaynes.

Teen tames mountain

Jill Taft (left) and Meg Davidson embrace after finishing theKing of the Mountain race. Photo: Che Chapman


http://www.cyclezone.com.au/


The new and improvedCompressport ProRacing V2.1 Bike socksare a must-haveaccessories for anyserious cyclist. Likethe original designthey continue to offercomfort,optimisation ofcirculation and theirsignature 3D.dot gripto prevent feet fromslipping. The newfeatures of a seamlessfinish, mesh ventilationzones around the ankle,foot and toes and animproved arch support takes the new version to anotherlevel. Available in a variety of striking colourcombinations, they are now in store at Allez SportMooloolaba. RRP $25.

Beat your flavour fatiguewith the new range of GuEnergy Gels in store atAllez Sport Mooloolabanow. The titillatingflavours available includeroot beer, saltedwatermelon, saltedcaramel, cherry lime, seasalt chocolate andcaramel macchiato.Available in calorie-dense,portable sachets they willquickly fuel your body togo that extra mile in yourtraining and racing. RRP$3.50-$5.95

Cramp-Solv is a fast acting, homeopathicsolution to those painful muscle crampsand spasms. Available in a 25ml bottle, itis lightweight and easy to use at any timeday, night or during sports. Simply sprayunder your tongue and repeat if required.Cramp-Solv is available to buy from AllezSport Mooloolaba now. RRP $25.

The all new Trek Top Fuel is the must-have for any crosscountry racer, adventure racer, or off-road tri enthusiast.Bursting with cutting edge technology it simply makes lifeeasy…and fast! Check them out at Venture Cycles atNoosaville, retail price is $6099.

When grams matter, think Speedsleev. The originalSpeedsleev tube wrap (above right) was born on themountain bike and triathlon race course. Invented byathletes as faster way to access items while on the bikewhere time and safety mattered most. The Seatsleev isthe lightest and tightest fitting saddle pack on the planet(above left). Check them out at Cyclezone Mooloolaba.RRP for top tube gel holder is $39, rear saddle $69 andaftermarket rain covers in various colours $15.

The latest and greatest...

The Lazer Wasp Air is a shorter version of the Wasp helmetdesigned to meet the needs of triathlon, track- and TTriders. Everything about the helmet is shaped around therider’s position and finding the maximum aerodynamicgains. They are available in black (predominant colour) andwhite or white (predominant colour) and black. Check it outat Le CycloSportif at Noosa Junction. They retail for $299,save $50.

ALL THE GEAREMAIL US: [email protected]



Upcoming Coast eventsDate Event Distance Location Website

August 2 Queensland Enduro

Series – round four

Downhill mountain bike enduro, five descending stages,

linked together by untimed liaison stages.

Garapine, near

Gympie

www.gravityenduro.com.au

August 7‐8 Caboolture 48‐hour

race

The race at the Caboolture Historical Village in

Caboolture, Queensland has 48 hour, 24 hour, 12 hour,

6, 3 and 1.5 hour races. See how far you can run or walk

in the given timeframe on an officially measured 500

metre decomposed granite loop.

Caboolture www.geoffsruns.com

August 8‐9 Noosa Strade Bianche A ‘gravel’ fondo in the vein of the famed L’eroica in Italy

for vintage steel framed cycles, with options for 133km,

89km and 33km loops. Also features a swap meet.

Noosa Marina www.noosa‐stradebianche.com.au

August 9 Miss Muddy obstacle

course race and

Obstacool

Miss Muddy is a women’s only 4‐6km obstacle and mud

festival for women over 18. It includes colour, mud,

climbing, crawling, slipping and sliding and lots and lots

of laughter. Also an event for kids, aged 5‐12.

The Big

Pineapple

www.missmuddy.com.au

August 9 Rainbow Beach trail

run

Runs of 10km, 25km and 43km at Rainbow

Beach/Cooloola National Park.

Rainbow Beach www.runqueensland.com

August 9 Mt Cooroora

Endurance Challenge

The Mt Cooroora Endurance Challenge is a four hour or

eight hour run on a 1.2km lap at Mt Cooroora run solo or

in relay team pairs or triples.

Pomona www.mtcoorooraendurancechallenge.

com

August 15 Island Charity Swim Swimmers leave Mudjimba Beach, journey around Old

Woman Island and all the way to Mooloolaba for about

11km. Fundraiser for Nambour and Currimundi Special

Schools.

Mudjimba www.islandcharityswim.com.au

August 16 Maroochy River

Paddle

The Maroochy River Paddle is a marathon paddling race

on the Maroochy River starting upstream at the Dunethin

Rock Scout Camp and travelling downstream with the

out‐going tide to finish 17 Km later in Eudlo Creek at the

Sunshine Coast Paddlesports Club.

Dunethin Rock www.maroochyriverpaddle.com.au

August 22 Wishlist Row for

Cancer

Fundraising rowing event including kayaks, outriggers,

surf skis, surfboats, stand‐up paddle boards, the

Corporate Outrigger Challenge and 000 Emergency

Services bonanza at Cotton Tree Park (races on the

Maroochy River).

Cotton Tree www.wishlist.org.au

August 22 Bike maintenance

workshop

Participants will learn valuable tips about bike

maintenance including and how to clean your bike, repair

punctures, adjust your brakes and maintain your chain.

The workshop is designed for beginners of all ages, as

well as family groups.

Nambour

Library

www.sunshinecoast.qld.gov.au

August 23 Sunshine Coast Cycling

Club road champs

Sunshine Coast Cycling Club road champs, A‐D grades.

Registration 7am, racing 7.30am.

Glasshouse www.scccracing.wix.com

August 22‐23 Mountain bike

orienteering – national

and state series

Mountain bike orienteering, gentle undulating spur‐gully

pine forest with track network and some point features.

Tewantin and

Kenilworth

www.sunshineorienteers.com.au

August 22‐23 Rainbow Beach

Double Tri

Olympic distance triathlon over two days, 750m swim,

20km cycle, 5km run on both days. Also Active Kids

Triathlon (race run in age groups) and Active First Timers

Triathlon.

Rainbow Beach www.rainbowbeachtriathlon.com.au

August 28 Cricky’s Onesie Run Kick off the 7 Sunshine Coast Marathon and Community

Run Festival with a 1km run on the esplanade in a onesie.

Numbers capped at 100.

Mooloolaba www.sunshinecoastmarathon.com.au

REGISTER YOUR [email protected]

CONTINUED NEXT PAGE


EMAIL US: [email protected] PLANNER


August 29 Bike maintenance

workshop

Participants will learn valuable tips about bike

maintenance including and how to clean your bike, repair

punctures, adjust your brakes and maintain your chain.

The workshop is designed for beginners of all ages, as

well as family groups.

Beerwah

Library


August 30 Sunshine Coast

Marathon and

Community Festival

Annual running festival, including 2km, 5km, 10km,

21.1km and 42.2km runs through Alexandra Headland,

Mooloolaba and Maroochydore.

Alexandra

Headland

www.sunshinecoastmarathon.com.au

September 5 The Stampede

obstacle course race

Run wild through an epic 5km or 10km obstacle course.

Inch your way through thick mud, climb cargo nets,

speed down the mega slip and slide and dash through

live wires charged with 10,000 volts before washing it all

down with a cold beer. Junior Stampeders, aged 5‐11

years, take on a 2km course.

Woodford www.thestampede.com.au

September 5‐

8

Bike maintenance

workshop

Workshops designed for beginners of all ages, as well as

family groups. At Maroochydore, Coolum, Kawana and

Caloundra libraries.

Sunshine Coast

Council libraries


September

12‐13

Glasshouse 100 Trail

Run

Run options include 100mile (160km), 100km, 50km,

30km, 10km. The 100 mile course consists of two loops ‐

the western section of about 110k and the eastern

section approximately 50k. The terrain varies from easy

gravel road to rough, steep single track.

Beerburrum www.glasshousetrails.com.au

September 13 Ironman 70.3

Sunshine Coast

Long distance triathlon, 1.9km swim across Mooloolaba

bay, 90km ride along the Sunshine Motorway (two laps)

and 21km run from Mooloolaba to Cotton Tree (two

laps).

Mooloolaba www.ironman.com

September 20 Mountain bike

orienteering – State

Series, round nine

Mountain bike orienteering, gentle undulating spur‐gully

pine forest with track network and some point features.

Beerburrum www.sunshineorienteers.com.au

September

26‐27

Hells Bells and Fairy

Bells adventures races

Hells Bells is a non‐stop 24hr adventure race involving

trekking, mountain biking, kayaking and other adventure

disciplines. Mixed, male or female teams of three must

navigate their way unsupported through an arduous

100+km course that is only revealed to them hours

before the race. Fairy Bells is held simultaneously with

three team members, but only two team members can

be on course.

South‐east

Queensland

www.dareyouadventure.com.au

October 2‐4 Atlas Multisports

Training Camp

Two days dedicated to triathlon training at Noosa for

athletes of all levels and distances. Activities include

endurance training, swim and run skills and drills, pilates,

nutrition information and transition technique.

Noosa Springs www.atlasmultisports.com.au

October 4 Black Mountain Trail

Race

45km ultra marathon and 21km half marathon following

the original Black Mountain Road called the Twin Bridges

Track.

Black Mountain www.dynamicrunning.com.au

October 4 Sunshine Coast Trail

Running Series

The South East Queensland Trail Running Series has

evolved from four events on the Gold Coast in 2013, to

eight events across the GC and Brisbane in 2014, to now

include 10 events across the Gold Coast, Brisbane and

Sunshine Coast regions. There will be 7.1 or 13.1km

options, running in Tuchekoi National Park.

Pomona www.seqtrailrunningseries.com.au

October 10 Sunshine Coast Cycle

Fest 2015 King and

Queen of the

Mountain

New annual cycling event to feature king and queen of

the mountain in a timed event from Palmwoods to

Montville ‐ a scenic 8km 400m climb. That night followed

by a Flouro Fun Ride in Movie Night.

Palmwoods,

Montville and

Cotton Tree

www.sccyclefest.com.au

CONTINUED NEXT PAGE





October 11 Sunshine Coast Cycle

Fest 2015 Gran Fondo

Elli's Ride for a Reason' Fondo events, including a 100km

Gran Fondo (6am start Cotton Tree Park Cycle Village)

and a 25km Piccolo Fondo (8.15am start Andrew Street

Park, Point Arkwright).

Cotton Tree

and Port

Arkwright

www.sccyclefest.com.au

October 11 Color Run Sunshine

Coast

Also known as the happiest 5km on the planet, is a

unique paint race that celebrates healthiness, happiness

and individuality.

Sunshine Coast

Stadium

www.thecolorrun.com.au.

October 11 Maleny Lions

Mountain View

Challenge

The event includes a half marathon, a 10km run and a

3km fun run and walk. The Maleny Blackall Range Lions

stage this event in winter each year in order to raise

funds for the Lions Medical Research Foundation.

Maleny www.malenyblackallrange.qld.lions.or

g.au/projectsmvc

October 24 The Blackall 100 The 100km trail run traverses the Blackall Range, taking

in the Sunshine Coast Great Walk. With a primary 100km

event, supported by a 50km event, has generous cut‐offs

of 25 and 28 hours apply for the 50km and 100km

respectively.

Mapleton www.runqueensland.com

October 25‐26 Bribie Tri race one Saturday: Active Kids and Active First Timers: 100m

swim/3km cycle/500m run; 200m swim/5km cycle/1km

run, 250m swim/6km cycle/2km run. Ocean swim: 500m

or 2km. Sunday: Short ‐ 300m swim/10km cycle/3km

run or Long – 750m swim, 20km cycle, 5km run.

Bribie Island www.bribietri.com.au

October 30 Noosa Breakfast Fun

Run

Get firing into the Noosa Triathlon and Multisport

Festival with a 5km fun run.

Noosa www.ap.ironman.com

November 1 Noosa Triathlon and

Multisport Festival

Olympic distance triathlon (1500m swim, 40km ride,

10km run), as well as a 1km ocean swim, and a

run/swim/run event.

Noosa www.ap.ironman.com

November 14 Kawana Aquathon Incorporating the Triathlon Queensland State Aquathlon

Championships and Triathlon Australia National Selection

Event. Full distance ‐ 2.5km run/1000m swim/2.5km run.

Enticer ‐ 300m/2km. Junior (10‐11 years) ‐ 200m/1km.

Mini aquathon ‐ 100m/500m

Lake Kawana www.qldtriseries.com.au

November 15 Queensland Tri Series

– round three

Three triathlon races. QTS ‐ 400m swim, 15km cycle, 4km

run. Enticer ‐ 200m swim, 7.5km cycle, 2km run. Kool

Kids ‐ 100m swim, 2km cycle, 400m run.

Kawana Waters www.qldtriseries.com.au

November 21‐

22

Hundy ‐ Hervey Bay

100

Triathlon featuring a 2km swim, 80km cycle and 18km

run.

Hervey Bay www.hb100.herveybaytriclub.org.au

November 29 Sunshine Coast Trail

Running Series

There will be 14.7km and 8.3km options at Ewen

Maddock Dam (Mooloolah Connection Rd). The South

East Queensland Trail Running Series has evolved from

four events on the Gold Coast, to now include 10 events

across the Gold Coast, Brisbane and Sunshine Coast

regions.

Glenview www.seqtrailrunningseries.com.au

November 29 Triathlon Pink and

Brooks Fun Run Pink

An all‐female triathlon with varying distances: Short ‐

100m/4km/1km.Medium ‐ 200m/6km/2km. Long ‐

300m/8km/3km. Ultra ‐ 600m/16km/6km. Kids 7‐9 ‐

50m/2km/500m. Kids 10‐13 ‐ 100m/4km/1km. And a

5km and 2.5km fun run and walk for adults and kids 1km

run to raise funds for charities who provide breast cancer

support, education, research and advocacy.

Sunshine Coast

Stadium

www.triathlonpink.com.au

December 6‐7 Bribie Tri race two Saturday: Active Kids and Active First Timers: 100m





Bribie Island www.bribietri.com


CONTINUED NEXT PAGE


EMAIL US: [email protected] PLANNER


December 20 Buderim9 Climb nine Buderim hills, covering 75km, within three

hours in one of the Coast’s most challenging cycling

events. Participants also raise money for the Cerebral

Palsy League.

Buderim www.buderim9.com.au

January 10 Hares and Hounds

Trail Run

The Hares and Hounds Trail Run at Woodford Pool is a

55km trail race which can be run solo (the hares) or in a

relay team of 2 to 4 members (the hounds). The hounds

start an hour after the hares and try to chase them

down. There are also 10km and 5km events on trails

close to the pool; the relay/ultra goes from Woodford to

Beerburrum and return.

Woodford www.traq.org.au

January 31‐

February 1

Bribie Tri race four Saturday: Active Kids and Active First Timers: 100m






February 7 Queensland Tri Series

– round six

Three triathlon races. QTS ‐ 400m swim, 15km cycle, 4km

run. Enticer ‐ 200m swim, 7.5km cycle, 2km run. Kool

Kids ‐ 100m swim, 2km cycle, 400m run.

Caloundra www.qldtriseries.com.au

February 14 Sunshine Coast Trail

Running Series

Two distances, 15.5km and 8.9km at Mapleton National

Park. The South East Queensland Trail Running Series

includes 10 events across the Gold Coast, Brisbane and

Sunshine Coast regions.

Mapleton www.seqtrailrunningseries.com.au

March 7‐8 Bribie Tri race four Saturday: Active Kids and Active First Timers: 100m






March 10‐11 Australian Youth

Triathlon

Championships

Ages 13‐18. 13‐14yrs male and female 400m/12km/3km.

15 ‐16yrs 600m/16km/4km. 17‐ 18yrs 750m/20km/5km.

Mixed teams relay three athletes (two males and one

female) per team 13‐15yrs 3 x 200m/4km/1.2km. 16‐

18yrs 3 x 200m/4km/1.2km.

Twin Waters www.triathlon.org.au

March 11 Mooloolaba Twilight

Run

Start the Mooloolaba Triathlon Festival with a 5km run

from the Esplanade and part‐way up Alex hill.

Mooloolaba www.ap.ironman.com

March 12 Mooloolaba Superkidz

& Special Triathlon

For all children aged 7‐13 years. Distances include: 7‐10

years 100m ‐ swim/1km cycle/500m run. 11‐13 years ‐

200m swim/3km cycle /1km run. (Age as at event day)


March 12‐13 Mooloolaba Triathlon

Festival

Mooloolaba Triathlon Festival features the professional

ITU sprint event on the Saturday, elite cycling criterum,

with the centerpiece the Olympic distance (1.5km swim,

40km ride, 10km run) triathlon on the Sunday.


April 16‐17 Qld X‐Tri

Championships and

Multisport Weekend

Saturday am: QLD Cross Tri Champs: 1500m swim/30km

bike/10km run. Sprint Cross Triathlon:

400m/7.5km/3.3km. Junior Cross Triathlon:

150m/5.5km/1km. Dirt Kids Cross Triathlon:

50m/2km/500m. Saturday pm:Mud Rats Kids Adventure

Run, 8km trail run, 4km fun run. Sunday am: 45km XC

MTB, 22km XC MTB, Mud Rats Dirt Bike. Times from tri

champs, 9km trail run and 5km MTB combine for Dirt

Master and Dirt Mistress titles.

Landsborough www.tre‐x.com.au

April 29‐30 18hr Dark Side

Champs and 12hr

Dawn Attack

Two adventure races for all skill levels. The 18hr Dark

Side four‐person course includes: Up to 70km mountain

biking, up to 40km trail running/trekking, up to 15km

paddling adventure legs, intermediate navigation. 12

Hour Dawn Attack two‐person course will complete: up

to 40km mountain biking, up to 20km trail

running/trekking, up to 10km paddling, adventure legs,

basic navigation.

Sunshine Coast www.adventureraceaustralia.com.au


goingsolo ineurope · 2015-07-27 · than 35,000 visitor nights. each qualifying athlete will...

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