november18 it’sgameon!€¦ · year is the motivation behind the atlas multisports christmas...

THERE’S nothing like somefriendly rivalry to spark thecompetitive beast within.

Things are getting tightatop the Telstra StoreMaroochydore Summer CritSeries leaderboard, with RyanQuade and Tom Donald rightin the mix.

Not only are the pairworkmates, but they are also

treading similar paths back

into cycling. Both Tom andRyan have ridden in nationalcompetition, and after sometime out of the saddle aregetting back into the swing ofthings in a friendly racingenvironment. But that doesn’tmean they aren’t gunning forthe win.

Jonathan Noble secured thewin at last Friday night’scriterium at Noosa and he hisnow tied with Ryan for first

It’s game on!

To Page 2

By DYLAN DE JONG

November 18

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

Sunshine Coast Multisport Mecca, November 18, 2015

ahead of this Friday’s battle atCaloundra, which will befollowed by the penultimateround at Girraween onNovember 27.

Riders can bank points byfinishing in the top five, but areable to drop their worstperformance and count onlyfour races.

Tom, whose partner ismarathon runner MelaniePanayiotou, is currently sittingsecond but is hopeful he cansnare a win at one of the lastraces in the series.

“The (Girraween) course waspretty hard with a lot of steepclimbs and the biggestchallenge was probably doingthose climbs about 20 or 30times,” he said.

“There’s lots of young guys inthe series and everyone reallystepped it up in the last tworaces.”

Riding at nationals with theteam health.com.au, Tom hasalso competed in Oceania andAsian tours.

He use to cycle full-time buthas pared-back competition inrecent years to focus on hiselectrical business on theSunshine Coast.

It’s anyone’s game at thispoint in the series, with theleaderboard with Jonathon andRyan on nine points, Tom oneight and Kaden Groves onseven.

Ryan missed his chance toturn the screws on hiscompetition last Fridaybecause he was at hisengagement party.

Previously, he suffered fromglandular fever and had to pullout of the cycling for roughlytwo-and-a-half years but isnow slowly getting back intothe sport.

After switching over frommountain biking, Ryan’s stokedto get back into the sport andsays he likes all the technicalaspects.

“It’s nice to come back intocycling, I like being able to ridewith a really good bunch ofguys,” he said.

In contrast to mountain bikeriding he found that roadcycling can be more of athinking man’s game opposedto raw strength.

“It’s like a game of chess onwheels,” he said.

“Whereas mountain bikeriding is the fastest and fitteston the day and road cyclingyou don’t have to necessarilybe the fittest – just be smart.”

Making a steady comeback,

Ryan credits his performanceto training with his Olympicpole-vaulting fiancée AlanaBoyd at the gym for two days aweek and getting out on hisbike two or three days a week.

Ryan says the trick to beinga well-rounded cyclists isfinding the balance betweencardio and strength fitness.

The crit series has two morerounds remaining and is opento riders of all levels.

Tough at the top in Coast crit racing

Cyclists Ryan Quade and Tom Donald. Photo: Che Chapman

CRIT SERIES

Points after three roundsA-gradeRyan Quade.......................9Jonathon Noble.................9Tom Donald........................8B-gradeNick Tompkins.................13Daniel Hamlin.....................8Luke Matthews..................7C-gradeMark Fielding ...................10Jack Frey............................8Tysone Russell ...................8D-gradeTeagan Russell ................12Steve Dawe .....................11Anne Kenedy ...................10

From Page 1

NEWSEMAIL US: [email protected]

SIXTEEN-year-old SunshineCoast triathlete Jake Hynesbacked his recent nationaldevelopment camp selectionwith third overall at the stateaquathlon championship atKawana on Saturday.

Jake completed the 2.5km /1000m / 2.5km in 29:03 (7:38,12:11, 9:12), and then backedthat up on Sunday with eighthoverall at the sprint-distancetriathlon with a time of 44:58(4:37, 25:22, 14:58).

Last week the SunshineCoast Tri Academy athlete wasselected to attend the 2015

Triathlon Australia NationalDevelopment Camp. The 2015NDC will be conducted at theAustralian Institute of Sport inCanberra from December12-16.

It was a busy weekend forlocal athletes who impressed atKawana.

For Savannah Wayner, it wasa bronze weekend after a thirdoverall in the women and first16-19 female at the aquathlon32:53 (8:52, 13:57, 10:03), andthen third in the open womentriathlon with an effort of 50:21(5:28, 28:17, 16:36).

At the aquathlon, SeanRichardson was second in themen 30-34 after stopping theclock in 31:17 (8:47, 12:59,9:31), and Alice Latham wonthe 30-34 age group 33:19(9:20, 12:53, 11:06). Also onthe podium in their age groupswere Ginny Brooks, ClaudiaD’Hennin and Jamie Ison.

In the triathlon, BrodieGardiner was seventh in theopen men with a time of 44:31(04:58, 24:27, 15:06).

Michael Hooper claimed firstin the 20-24 men with 45:36(5:09, 24:59, 15:28).

Locals impress at Kawana aquathlon and triathlon

Jake Hynes has been select-ed to Triathlon Australia Na-tional Development Camp.

Photo: Contributed


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LAYING the foundation to a bigyear is the motivation behindthe Atlas Multisports ChristmasCamp.

With options for beginners,intermediate and advanced orlong course athletes, the “bikeheavy” sessions will provide akick-start for those primed torace well in 2016.

“The training camp offersinvaluable skills and training in arelaxed, fun environment tohelp you improve or build onyour triathlon experience,” AtlasMultisports head coach JasonCrowther said.

“We’ll have options for alllevels whether you areattempting your first event,sprint, Olympic, long course orIronman event.”

Based from Mooloolaba, theendurance training sessions willbe a chance to bank somegood bike mileage, while there

will also be a swim clinic hostedby Duane Cannell of Makin’Waves Mobile Swim School,along with nutrition information,running clinics, transitiontechnique session and apost-camp celebration.

Triathlon prep for year aheadTRAINING CAMP

Atlas MultisportsChristmas CampTwo days, December26-27: $140 (members$120).Three days, December26-28: $170 ($150).Four days, December26-29: $200 ($180).

Mooloolaba will be the base for this year’s Atlas MultisportsChristmas Camp. Photo: Contributed

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RIDERS keen to go off-roadand find some new friends inthe process will soon have anew group to join.

Noosa’s Le CycloSportif isstarting the Focus MountainBike Team which will be opento all comers.

They will regularly ridetogether at locationssuch as Parklands andWooroi.

Aimed to encouragemountain biking of alllevels, Le CycloSportif’sGreg Ball said the groupaims to share theirexperiences in a social and funway.

“We will be organising grouprides, social gatherings andencouraging riders to attendsouth-east Queensland basedMTB events as well as off-roadtriathlons,” he said.

“It’s not an elitist team andany brand of mountain bike iswelcome.

“There are plenty of peoplewho come into the shop whosay they just ride on their own,and we have a core group who

are keen to help out.”Greg, an

accomplished road andmountain biker, will runthe group with supportfrom wife Jo Stewart(winner of 2014 OpenWomen’s XCO seriesand EPIC pursuit) andmechanic Kyle Muskett.

Anyone interested in joiningthe group can [email protected] formore information.

Cycling groupfor off-roaders

RIGHT: The Focus MountainBike Team will be open to allcomers. Photo: Contributed

BIKE TIPSEMAIL US: [email protected]

WORKING at Ironman eventsaround the world, bikemechanic Dan Evans regularlydeals with two issues whenathletes arrive at races: Brokenderailleur hangers and snappedhandlebars.

While we’re fortunate to havea host of great cycling andtriathlon racing on the SunshineCoast, the lure of travellingabroad always has appeal.That means packing your bike.

The Cyclezone Mooloolabamechanic has been working atoverseas events for more thana decade and often seesstressed athletes at the raceprecinct with busted bikes.

“Baggage handlers willalways be the same and nomatter what kind of box or bagyou have you should alwaysremove the handlebars and thederailleur off the hanger,” Dansaid.

“In the case of the derailleur,it’s one 5mm allen key and 20seconds work at either end

which is easy even for thosenot mechanically minded.

“Even for those with bagswhich are designed for thehandlebars to remain in place, Iwould remove them.”

For those who struggle withmechanics, it’s worthinvestigating getting your bikeput back together by a localbike shop.

Other common issues seenafter air travel are seizedbottom brackets, headsets andcables.

Dan said often bikes arepacked away wet or damp,and sometimes water is stillinside the bearings and cablehousings.

While everything was inperfect working order before

being packed away, aircraftjourneys expose chinks in yourbike armour…grease on cablesfor example turns to a thickpaste.

Replacing worn or old cablesbefore the trip could also savea lot of heartache and stress.

Get your bike to its destination safe and sound

When packing your bike, always remove the handlebars andthe derailleur. Photo: Grant Edwards

TOP TIPS

Dan Evans recommends:● Always remove yourhandlebars, even if the bikebag or box canaccommodate them stillattached● Take a 5mm allen keyand take the derailleur offthe hanger● If you aren’tmechanically minded,arrange for your bike to beput back together bysomeone qualified at therace to save a lot ofheartache

Photo: Warren Lynam

THE triathlon world is mourningthe sudden death of 2012 ITUMooloolaba World Cup winnerLaurent Vidal, who had a heartattack while sleeping at hishome in France.

The 31-year-old finished fifthat the 2012 London Olympic

Games and was three-timeFrench national champion.

He was a strong andconsistent force in men’s ITUracing until he retired in 2014after suffering cardiopulmonaryarrest during a swim trainingsession.

Laurent carried his passionfor triathlon into coaching, asthe coach of his New Zealandfiancée Andrea Hewitt, as wellas several top French athletes.

He also stepped into the roleas the athlete representative onthe ITU executive board.

Shock death of former Mooloolaba champion


SOME people have their“Everests” to climb but theSunshine Coast has the annualBuderim 9 Challenge.

Now in its fourth year, morethan 300 avid cyclists will facethe challenge of cycling up (anddown) nine of Buderim’stoughest hills to raiseawareness and funds forSunshine Coast disabilityservice, the Cerebral PalsyLeague.

Buderim 9 ambassadors –Paralympian Chris Scott andAustralian junior cycling champDan Fitter – are challengingother cyclists to tackle 75kmand as many of Buderim’s ninehills as they can in three hours.

Cyclists from across thecountry and local cycling clubsare being asked to gearthemselves up to “get over it”for this unique challenge onSunday, December 20, from5-8am.

CPL Sunshine Coast servicemanager Carmel Smith saidlast year’s event had seen morethan 200 riders, nine hillsponsors and donations of

goods, time, sweat and money.“Last year raised over

$20,000 to support childrenand families on the SunshineCoast with cerebral palsy,” MsSmith said.

The Argon Law Buderim 9Perpetual Trophy is awardedeach year to the highestfundraiser.

Greg Paix is the driving forcebehind the event with a vestedinterest in both CPL andcycling on the Coast.

In his spare time, Greg isinvolved in planning theBuderim 9 Challenge, holds therole of Sunshine Coast CyclingClub vice-president and is thebiggest fan of his young-adultson Josh, who has cerebralpalsy.

Visit www.buderim9.com.aufor entry and event details.Entries close on December 14.Registration costs $85(includes jersey for entriesreceived by November 30).

Time to get over Buderim


THE Sunshine Coast’s CarolineSteffen recorded her fifthconsecutive win over the halfdistance at Ironman 70.3Mandurah on November 8.

TheSwissMissimprovedon lastyear’srunner-upposition,leadingout of theswim allthe way tothe finishline whereshestopped the clock more thanfive minutes ahead of hernearest rival (23:51, 2:14:46,1:23:28) in 4:04:50.

Caroline has been unbeatenover the distance this year, andthe title is also her 20th career70.3 victory.

Mooloolaba’s Casey Munrowas fifth overall with a time of3:55:28 (22:03, 2:10:10,1:20:40).

Photo: Delly Carr/Bahrain Endurance

Media

Our Swiss Missdominates WA

Josh with his father and Buderim 9 organiser Greg Paix.Photo: Contributed

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THREE Sunshine Coastathletes have nominated fornext year’s Ultraman Australia.

The gruelling 10km swim,420km ride and 84.3km runstages will again be hosted atNoosa featuring a 45-personfield over three days from May14.

Organisers have receivednearly 100 enquires prior toopening registrations, and“entries are coming in steadily”.

It’s not too late to register,and all iron-distance athletesare encouraged to check outthe guidelines via the websitebefore the November 18deadline.

Athletes must meet thecriteria and then be invited totake part. If successful theentry fee is $1950.

Nominations have alreadybeen received from athletes inall states and territories –except the ACT – and severalfrom international competitors.

Race director Tony Hortonsaid there would be fewchanges following feedbackfrom athletes this year.

“We will be looking at a valetparking system for crewvehicles to reduce pressure onthe Noosa Surf Life SavingClub car park at the end ofeach day, and to be able tounite crews with their athletesat the finishing line withoutdelay,” he said.

“The Ultraman WorldChampionships are coming up

later this month at Kona –which was the birthplace ofUltraman 30 years ago.

“Several of the inauguralUltraman Australia finishers arein that field. The Australians arewell respected in the Ultramancommunity.”

Organisers have receivedcontact from many locals keento volunteer again next yearafter the successful inauguralevent.

“We welcome expressions ofinterest from event volunteers,crew volunteers and localpaddlers,” Tony said.

“Each athlete is escorted bya paddler on surf craft duringthe 10km swim on day one.Swim times this year ranged

from three hours to six hours,and we were very grateful forthe support of the Noosa surflife saving community.

“No one knows the localconditions better than thelocals, and with an expectedfield of national and

international athletes, localpaddlers will definitely improvethe athletes’ experience.”

For more information visitwww.ultramanoz.com.au.

Applications will be acceptedup to and including November18.

Entries open to Ultraman test

Last year’s podium finishers at the inaugural Ultraman Australia were Robbie Andrews, DaveKalinowski and Steve Gage. Photo: Iain Curry

ULTRAMAN CRITERIA

● The applicant must have finished an iron-distance eventduring the 18 months prior to the date applications open.● The finishing time for the qualifying event must be under14 hours and 30 minutes.● Events that consist of distances that are of at leastiron-distance in some disciplines, but not all three, may beconsidered when combined with other events that containat least the iron distance of the discipline missing from thefirst event.


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RED meat and processedmeats have been in thespotlight of late, with researchlinking their consumption tobowel cancer.

While this is not exactly anew concept, it’s a goodopportunity to explore thevegetarian diet.

Many people choose tofollow a vegetarian diet forcultural or religious reasons, ormoral beliefs concerning animalrights.

However, the health benefitsof a plant-based diet includehigher intakes of fibre, vitaminsand antioxidants and lowerintakes of fat and salt, whichcan lead to reduced risk ofsome chronic diseases, suchas heart disease and cancer.

It has also been suggestedthat a vegetarian diet is moreenvironmentally sustainablethan an omnivorous diet. Aboutseven hectares of land arerequired to produce the samequantity of protein from beef ascan be obtained from onehectare of wheat or rice.

There are many benefits to aplant-based diet, but it’simportant to ensure enoughtypes of foods are consumedto meet nutrient requirements,particularly for athletes who

have higher requirements.While most vegetarian

athletes meet or exceedrecommended protein intakes,the vegetarian diet providesless protein that anon-vegetarian diet.

Thus, it is important forvegetarians to includeprotein-rich foods at eachmeal.

Tofu, tempeh, texturedvegetable protein, lentils andnutmeat are all suitable meatreplacements for recipes thatare traditionally made withmeat.

Plant sources of protein maybe limiting in one or more of theessential amino acids (thebuilding blocks for protein) so itis important to consumedifferent types of plant proteinthroughout the day.

For example, pairing lentilswith rice will provide all of theessential amino acids, butconsuming rice on its own willnot provide enough of theamino acid lysine.

If you are including eggs anddairy these are also goodsources of complete proteinsand vitamin B12.

Vegan athletes (who alsoexclude dairy and eggs) mayrequire vitamin B12supplementation.

In addition, athletes followinga plant-based diet are at ahigher risk of developing irondeficiency anaemia.

A vegetarian diet relies on

non-haem sources of iron,which is poorly absorbed(2-8%) compared to the haemiron found in meat (15-35%absorption).

Good sources of iron in thevegetarian diet includebreakfast cereals (especiallythose that have been fortified –check the information panel),legumes, textured vegetableprotein, nuts, dried fruits andgreen leafy vegetables.

A few tricks to enhance ironabsorption are to consume itwith some vitamin C (eg.orange juice, kiwi fruit, salad)and to avoid consuming tea orcoffee with these meals as theyinhibit iron absorption.

Vegetarian athletes shouldmonitor their iron status.

As a plant-based diet is highin fibre, you may find yourselffeeling fuller much quicker. As a

result, if you’ve recentlyswitched to a vegetarian diet,you may find you have someweight loss.

To avoid this and to meetenergy requirements duringheavy training it is important toinclude energy dense optionssuch as nuts, nut butters, tofu,tempeh and dairy foods.

A vegetarian diet, whenfollowed correctly, can provideoptimal sports nutrition as itcontains adequate energy andprotein, is high incarbohydrates and low in fat.

Research is unclear onwhether it improves athleticperformance compared tonon-vegetarian diets, but, iffollowed correctly, it will notimpair performance.

With its proven benefits tohealth and the environment,why not give it a try?

Going vego could be worth a tryBy JESSICA

DEKKERDietician with

Atlas Multisports

Going vegetarian will not impair athletic performance.

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PATELLA tendinopathy is oneof the most common injuriesthat presents in aphysiotherapy clinic.

Typically it is runners, orjumping athletes, that aresubject to it, but it also occursin cyclists and people whospend a lot of time sitting. Itoften starts as a bit of a niggle,but can quickly progress to aconstant and much strongerpain if not assessed andtreated appropriately.

It affects the patella tendonwhere it attaches onto the tibialtuberosity (just below the kneecap). A healthy tendon iscapable of absorbingsignificant shearing forces as ithelps stabilise the knee as itstraightens, particularly duringpushing-off movements (thinkstanding up from a chair,pushing down on the pedal of abike), and upon landing duringthe running stride.

But when it has beenexposed to too much load overtime, the tendon itself changes,becoming less pliable and moreresistant. Think of an elastic

band that has been exposed tothe sun - the normally flexiblematerial has become stiff andincapable of absorbing force. Ifthe aggravating activitycontinues, the irritated tissueswithin the tendon can start toproduce substances that causepain. It is this pain that thenaffects the function andperformance of the tendon,and thus, the individual.

Treatment has to focus ongetting the tendon to becomepliable and springy again. But itneeds to do it without causingmore irritation and pain.

This is why a comprehensiveprogram needs to beintroduced to help teach thetendon to absorb load withoutexceeding its capabilities, butat the same time controlling thepain to allow for normal healthymovement.

The use of ice andmedications are of benefit inthe early stages to allow fornormal movement patterns. It isimportant to avoid completerest in tendinopathies, aswithout load, the tendondeteriorates even further.

It is a balancing act to findout how much the tendon cancope with without making itsore. It may be a certaindistance, or time, or intensity ofeffort that proves therestriction. Work within theselimits while engaging in specificstrengthening and flexibilityexercises as individuallydirected to keep the tendonadjusting to load.

While the pain is beingcontrolled, changing thebiomechanical aspects thatmay have contributed to the

injury must also be addressed.Learning how to foot strike

and land appropriately iscrucial, as this dictates howmuch force is travelling up thelower leg into the knee. Bydeveloping strength andflexibility around the hips,knees, and ankles, those shockwaves can be safely absorbed.

This strength will also makesure the hip, knee, and ankleare held in the correctalignment during push-off andlanding, so that there are noexcessive shearing forcestravelling through those joints.Wearing good shock-absorbingshoes and training on softersurfaces will also help reducethese forces.

However the most commonfactor is training load. There is areason training programs getharder over time, whether bydistance or intensity.

When subjected to too muchtoo soon the tendons (let alonethe rest of our body) are unableto change fast enough toabsorb the increased loadbeing placed upon them.

Tendinitis and whatyou kneed to know

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Physiotherapistand elite

middle-distancerunner

AVOID SORENESS

● Increases in volume andintensity should always begradual and should neverexceed more than 10%over the previous week ormonth.● Making sure the seatheight on the bike or deskchair is appropriate willalso help keep the knee inthe right angle.● Avoid heel-striking so tominimise the brakingforces going through theknee. Try to shorten yourstride and land your footunderneath you rather thanout in front of your body.

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I AM the type of person who issusceptible to trying things inthe name of improving myhealth.

I've juiced my share of kale,sweated through countlessyoga classes and even own aninversion table (which is nowmostly used for hangingwashing inside on rainy days).My most recent wellnessendeavour is floating.

Floating or going for "a float"is a term used by healthhipsters to describe the act ofbuoying your body in waterchock-full of Epsom salts in asecluded pod.

Converts rave about benefitsto sleeping, stress relief,muscle and pain relief andbetter clarity of mind.

Even though the pod ismuch bigger than I imagined

and I am not claustrophobic,there is something totally eerieabout closing the lid behindyou, kit-off. Thanks to the saltmixture I skim on the top of thewater, completely weightless.

Some calming music startsand suddenly, I get nervous.

I fancy myself a pretty calmperson with a talent for fallingasleep in places I shouldn't –namely yoga classes andpublic transport – so I thought Iwould achieve some previouslyundiscovered level of

super-sleep in this lightless,soundless, technology-freezone.

I definitely did not fall asleepin the traditional sense but timepassed as though I was insome sort of trance. Before Iknew it, a voice inside the podwas telling me I'd had asuccessful journey from Orkand it was time to join planetEarth again.

It wasn't until later in theevening when I heard myhubby complain about somesoreness from our 50km bikeride that morning that I realisedmy earlier shoulder and backpain had dissolved.

Maybe it is just a placebo,but I believe the floating playeda part. Either way, I definitelyfeel as though I stepped out ofthis world for an hour.

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THE ‘catch’ is something whichwe get asked about regularly,which athletes tend to getwrong, and maybe do not fullyunderstand.

Once your hand enters thewater and initiates the firstphase of the stroke(remembering that the strokenever stops; yet we will breakthis down into a phase for fullunderstanding), this iscommonly known as the‘catch’ of the stroke.

It is important to rememberthat this is merely a placementmove and not an aggressivemove. Some athletes have atendency to overcomplicatethings and go ‘too hard’ intothe catch; thereby failing to getthe catch at all, resulting in alate push phase of the water.To start the catch phase, youshould ideally have your arm inline with your shoulder and atfull reach withoutcompromising your streamline.

Some athletes reach toomuch and this can bring yourhips out, leading to ‘snaking’through the water.

While keeping your elbowhigh in relation to your forearm,thus without dropping yourelbow, feel like you are tippingyour fingertips over the front ofa barrel (again flexing at thewrist), which will start thecatch.

At the same time, startbending the elbow (maintainingthe high position) and pressingback on the water with theforearm in a near-verticalposition.

1. Entry techniqueAs your hand enters into the

water, take care to make sure itdoes so finger-tips first,lengthening forward in front of

the same shoulder with themiddle finger pointing the wayto the far end of the pool.

Avoid crossing over thecentre line, this is critical tokeeping a high elbow catchand pull through later on.

2. Extension techniqueAs you reach forward with

good body roll (roll beingessential here), make sure youdo so with the palm of the handlooking at the bottom of thepool, but with the finger tipsangled slightly down.

This should be flexed fromthe wrist (not from theknuckles) we need to keep youpalm flat and open, fingersclosed loosely together.

Avoid "putting the brakes on"by dropping the wrist andpushing forward (you'd besurprised how many swimmersdo this!)

3. Initial catch techniqueAt full reach and without

dropping your elbow, feel likeyou are tipping your finger-tipsover the front of a barrel (againflexing at the wrist), which willstart the catch.

At the same time startbending the elbow andpressing back on the waterwith the forearm in anear-vertical position.

This is what keeping yourelbows high on the catch is allabout.

A memorable way to thinkabout this action whilst you areswimming is to visualise asmiley face drawn on the palmof your hand. As you start thecatch, tip your finger tips downand show that smiley face onyour palm to the wall you just

left. This is like locking yourhand in place, effectivelyfeeling-the-water.

You will now be pressing thewater back behind you ratherthan pushing it down.

4. Pull through techniqueConcentrate your efforts on

simply pressing water backbehind you with the palm ofyour hand still looking backbehind you.

Combined with goodrotation, this pull through willlead to an efficient long stroketechnique, but one that is not

overly long.SummaryWhen you get the catch and

pull through right it feels like asmooth flowing action, it feelseasy but gives you greatpropulsion. You will have anawareness that you are usingyour larger pectoral andlatissmus dorsi muscles (pecsand lats) to drive and time themovement.

Work on improving yourcatch and pull technique byavoiding the pitfalls and usingthe tips described.

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THE Santa Fe, Hyundai’sseven-seater family SUV, hasbeen instrumental in theKorean’s brand’s initiative tobreak free of its cheap andcheerful stereotype.

Only one-in-five Santa Fe’ssold here are of the basicvariety with most buyers happyto hand over close to $60,000for the privilege of thehigher-end options.

This mid-life upgrade isimportant then, both forHyundai to keep pace in thesegment and for conquestsales and even though thechanges themselves areminimal, the effect could be farreaching.

The Santa Fe is offered in a2.2-litre turbo-diesel whichdoes duty across the rangeand a 2.4-litre petrol available inthe entry-level Active variantonly. Both engines are paired toeither a six-speed auto ormanual transmission, the latteron sale here only in the Active.

Upgrades centre largely onequipment levels whichincludes a nicer 17.7cm colourtouchscreen and voice controlon the Active, a bigger 20.32screen with sat-nav and frontparking sensors for themid-range Elite and a superior,safety package for theHighlander.

The new inclusions andequipment levels in this Series IIdo come at a price with theElite now $1500 and theHighlander $2750 more thantheir predecessors.

A new-look instrumentcluster and a revisedtouch-screen multimediasystem highlight the interiorchanges to the Santa Fe withupdated trim options andpremium audio options thrownin for good measure.

All quite subtle evolutions, Iknow, but when grouped withthose things the Santa Fealready does well – space,storage and comfort – it makesfor a nicely enhanced package.The front seats are well

moulded and supportive withthe tilting and moveable middlerow proving ratheraccommodating topassengers.

The third pew – with accessto fan-controlled air vents, istight and tricky to climb into soremains the occasionalpreserve of children or smallishadults.

There are some good familystorage options including largedoor bins and the boot,516-litres with the third rowfolded, grows to a sizeable1615-litres if you flip-fold themiddle row too.

On the road, and re-tuning isthe buzzword here with theinner workings of the Santa Fetweaked to allow a morecomfortable but interestingdrive.

True, the Santa Fe alreadyhad much going for it in thisdepartment with good ride andhandling and a decentperformance on variedsurfaces.

For this Series II offeringHyundai’s Australian engineershad a go at the rear suspensionfinding a bit more balance andallowing it to be a touch moresporty in the turn-in.

This car feels decidedly moreplanted, there is no wallowingaround corners and theavailability of peak torque solow down the bandemphasises real-world

drivability. The steering couldoffer more feedback but isaccurate enough and braking isexcellent especially in the wet.

A handful of dirt roads wasthe measure of ouroff-the-bitumen foray duringlaunch but to be honest, it isunlikely buyers will be takingthis SUV on roads lesstravelled.

A top-notch safety packageis the major addition to thisSeries II Santa Fe with theHighlander – which accountsfor more than 45% of sales –getting the fit-out as standard.In addition to Lane DepartureWarning, Blind Spot Detectionand Lane Change Assist, thereis now also AutonomousEmergency Braking, ForwardCollision Warning and Smart

Cruise Control, which workedseamlessly during our drive,even bringing the huge hulk ofan SUV to a casual stop withtraffic ahead of us at a trafficlight.

Rear Cross Traffic Alert isparticularly useful in shoppingcentre car parks where,incidentally, the Santa Fe canactually park itself if you wish.

The multimedia systemboasts larger screens (17.7cmin the Active, 20.32cm in theElite and Highlander) with awide range of connectivityoptions, including USB, AUX,digital iPod, and bluetooth.There is also voice-commandintegration with Siri and GoogleNow but unlike in the Tucsonno CarPlay or Android Auto onoffer just yet.

Mid-life upgrade for family hauler

VITAL STATISTICS

Model: Hyundai Santa Fe.Details: Five-door 4x4 large SUV.Engines: 2.2-litre four-cylinder turbo-diesel generatingmaximum power of 147kW @ 3800rpm and peak torque of440Nm @ 1750-2750rpm. 2.4-litre GDi petrol generatingmaximum power of 138kW @ 6000rpm and peak torque of241Nm @ 4000rpm.Transmissions: Six-speed auto and six-speed manual (inActive only).Consumption: 7.7 litres/100km (combined average) fordiesel and 9.4L/100km for petrol.Bottom line: 2.4 GDi Active$38,490 (m), $40,990 (a). 2.2CRDi Active $41,490 (m), $43,990 (a). Elite $49,990 (a).Highlander $55,990 (a).

By VANI NAIDOO

MOTORINGEMAIL US: [email protected]


www.lapierrebikes.com.au LapierreBikesAus

Shop 4, 77-79Wises RoadMaroochydorep. 5443 7442 e. [email protected]

Kids Bikes, Road Bikes, MTB’s & more!

NEW LOCATION! SHOP 4, 77-79 WISES RDMAROOCHYDORE

LAYBY NOW FORCHRISTMAS!

The Wahoo KICKR SNAPfeatures power you can feel,app-controlled resistance, and anopen platform – all in a wheel-on design. Ituses your smartphone, tablet or computer to controlresistance and provide a reliable power measurement soyou can monitor and adjust your intensity. Check it out atCyclezone Mooloolaba. It was $1099 but is now on sale for$999.

The new season colourways for the popular Hoka OneOne Stinson 3 have arrived at Allez Sport Mooloolaba.Offering the signature Hoka cushioning and support theStinson 3 has superior forefoot support and stability. Themen’s Stinson 3 is available in blue/white and women’sare available in fuchsia/purple. RRP $249.95.

You asked and Hoka One One haslistened, offering a wider version of itsbest-selling Bondi 4 runner. Nowavailable in EE width, the Bondi 4 Wideis as smooth as it is comfortable andoffers maximum cushioning for road running.Available at Allez Sport Mooloolaba for RRP $239.95.

The latest and greatest...

ALL THE GEAR EMAIL US: [email protected]

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

The latest and greatest...

From December, Le CycloSportif at Noosa Junction willstock a range of Focus bikes. Among them will be the Elitemodel, which will have a RRP of $2899. The Spine isdesigned as a light trail bike with 120mm travel. It is idealfor riding local terrain and will double as a weekend funtrail machine or a race bike.

Seen on the heads ofthose riding for TeamSky, the KaskInfinity has thebenefits of beingvented andaero. The ventsare quickly andeasily opened orclosed by adjustingthe mobile aerator atthe top of the helmet.Cyclezone Mooloolabacurrently has them onspecial, previously withan RRP of $379 they arenow $299.

Trilogy Cycles atNoosa Junction hasa wide range ofsizes of the Xterrarange of wetsuitsand swim skins.Xterra is renownedfor comfort, speed,buoyancy andvalue. The newXterra Vengeancewetsuit (right) RRPis $839, while theValor Speedsuit is$399.

The award-winningPredator Flex Titanium Reactorgoggles from Zoggs promises to remain the triathlete’sgo-to for the coming race season, particularly now they’veadded a women’s version to themix. The titanium lens providesextra protection from light andglare. It is regarded as the mostcomfortable, flexible and clear goggle on the market.Men’s and women’s versions available at Allez SportMooloolaba now. RRP $69.95.

Crafted of the mostaerodynamic fabric onthe market andtreated with coldblackthat reflects heat soeven black fabricsstay cool to the touch,the Louis Garneau TriElite CourseSleeveless isdesigned so youperform your best on race day. Minimalseams helps to achieve enhancedaerodynamics and minimize irritationand chafing. On special now atCyclezone, $99.

One of the largestinhibiting factors ofperformance is airintake, and the Turbinein-nose expandertechnology helps theathlete increase airflow“by a clinically proven38%”. The ability tofinetune the insert's fit is accomplished through adjustablepaddles on the end of the inserts. Knowing that comfort isparamount, Turbine's utilise a medical-grade, ultra softpolymer that's been designed for an anatomical fit in thenose. Coming with three individual nosepieces and with arecommended 10 use maximum, the RRP is $30 atCyclezone Mooloolaba.


ALL THE GEAREMAIL US: [email protected]



Upcoming Coast eventsDate Event Distance Location Website

November 20 Telstra StoreMaroochydoreSummer CritSeries – race four

Sunshine Coast Cycling Club criterium, grades A, B, C andD. Depending on the number of riders racing on the day,some grades may race at the same time. Racing startsfrom 6pm. Entry fee ‐ $10 all members, $12 visitors.

Caloundra www.scccracing.wix.com

November 21‐22

Hundy ‐ HerveyBay 100

Saturday features aquathlon events for kids born 2004 to2008. Mini Aquathlon – 500m/50m/500m (2006 to 2008).Junior Aquathlon – 1km/200m/1km (2004/2005).Triathlon events for kids born 1997 to 2003: JuniorTriathlon – 400m/12km/3km (2002/2003). IntermediateTriathlon – 600m/16km/4km (2000/2001). SeniorTriathlon – 600m/16km/4km (1997 to 1999). Have aCrack Triathlon – 200m/8km/2km (15 years and above).Main event is the Sunday triathlon featuring a 2km swim,80km cycle and 18km run.

Hervey Bay www.hb100.herveybaytriclub.org.au

November 27 Telstra StoreMaroochydoreSummer CritSeries – race five

Sunshine Coast Cycling Club criterium, grades A, B, C andD. Depending on the number of riders racing on the day,some grades may race at the same time. Racing startsfrom 6pm. Entry fee ‐ $10 all members, $12 visitors.

Giraween www.scccracing.wix.com

November 28‐29

Bribie Tri racetwo

Saturday: Active Kids and Active First Timers: 100mswim/3km cycle/500m run; 200m swim/5km cycle/1kmrun, 250m swim/6km cycle/2km run. Ocean swim: 500mor 2km. Sunday: Short ‐ 300m swim/10km cycle/3km runor Long – 1000m swim, 30km cycle, 8km run.

Bribie Island www.bribietri.com

November 29 Sunshine CoastTrail RunningSeries

There will be 14.7km and 8.3km options at EwenMaddock Dam (Mooloolah Connection Rd). The SouthEast Queensland Trail Running Series has evolved fromfour events on the Gold Coast, to now include 10 eventsacross the Gold Coast, Brisbane and Sunshine Coast.

Glenview www.seqtrailrunningseries.com.au

November 29 Triathlon Pinkand Brooks FunRun 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 a5km and 2.5km fun run and walk for adults and kids 1kmrun.

Sunshine CoastStadium

www.triathlonpink.com.au

December 6 12‐Hour MSSwimathon

Cotton Tree Aquatic Centre on the Sunshine Coast willhost its inaugural MS Swimathon event to raise vitalfunds to help people living with multiple sclerosis (MS).

Cotton Tree www.msswimathon.com.au

December 6 BendigoCaloundraCommunity BankJust Tri It Series

A triathlon perfect for everyone ‐ short course for kidsand beginners and a sprint distance for experiencedtriathletes. Short: 300m swim/10km ride /3km run. Long:600m swim/20km ride/6km run.

Golden Beach www.caloundratriclub.org.au

December 20 Buderim9 Climb nine Buderim hills, covering 75km, within threehours in one of the Coast’s most challenging cyclingevents. Participants also raise money for the CerebralPalsy League.

Buderim www.buderim9.com.au

December 26‐30

Atlas MultisportsChristmasTraining Block

Kick‐start the year with an intensive triathlon trainingblock, with options for advanced (four days),intermediate (three days) and beginner (two days).Endurance training, swim and run skills and drills, pilates,nutrition and transition technique.

Sunshine Coast,rides fromMooloolaba

www.atlasmultisports.com.au

January 10 Hares andHounds Trail Run

The Hares and Hounds Trail Run is a 55km trail racewhich can be run solo (the hares) or in a relay team oftwo to four members (the hounds). The hounds start anhour after the hares and try to chase them down. Thereare also 10km and 5km events on trails close to the pool;the relay/ultra goes from Woodford to Beerburrum andreturn.

Woodford www.traq.org.au

REGISTER YOUR [email protected]

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EMAIL US: [email protected] PLANNER

Upcoming Coast eventsDate Event Distance Location Website

January 16 Color RunSunshine Coast

Also known as the happiest 5km on the planet, is aunique paint race that celebrates healthiness, happinessand individuality.

Sunshine CoastStadium

www.thecolorrun.com.au.

January 31 Sunshine CoastRun Series

Race one of the four‐race series at Noosa Springs Golfand Spa Resort. Distances options include 2km, 5km and10km.

Noosa www.atlasmultisports.com.au

February 6 Noosa SummerSwim – WorldSwim Series

Ocean swim events include marathon distance (3km),long course (2km), short course (1km) and junior (300m8‐16 years and 1km 10‐16 years).

Noosa Heads www.worldseriesswims.com.au

February 6 Atlas MultisportsFreestyle Clinic

The first of four freestyle clinics with Duane Cannell ofMakin’ Waves Swim School.

Buderim www.atlasmultisports.com.au

February 7 Queensland TriSeries – round six

Three triathlon races. QTS ‐ 400m swim, 15km cycle, 4kmrun. Enticer ‐ 200m swim, 7.5km cycle, 2km run. Kool Kids‐ 100m swim, 2km cycle, 400m run.

Caloundra www.qldtriseries.com.au

February 13‐14

Bribie Tri racefour

Saturday: Active Kids and Active First Timers: 100mswim/3km cycle/500m run; 200m swim/5km cycle/1kmrun, 250m swim/6km cycle/2km run. Ocean swim: 500mor 1.5km. Sunday: Short ‐ 300m swim/10km cycle/3kmrun or Long – 1km swim, 30km cycle, 8km run.


February 14 Sunshine CoastTrail RunningSeries

Two distances, 15.5km and 8.9km at Mapleton NationalPark. The South East Queensland Trail Running Seriesincludes 10 events across the Gold Coast, Brisbane andSunshine Coast regions.

Mapleton www.seqtrailrunningseries.com.au

February 6 Atlas MultisportsFreestyle Clinic

The second of four freestyle clinics with Duane Cannell ofMakin’ Waves Swim School.


February 27‐28

Atlas MultisportsRainbow BeachTraining Camp

Ride 200km to Rainbow supported and then join thecamp will also give participants the skills and knowledgeof how to prepare and recover for endurance eventsthrough nutrition, use of pilates and massage.

Rainbow Beach www.atlasmultisports.com.au

March 6 Mooloolaba Mile– World SwimSeries

Events include marathon distance (3km), long course(2km), short course (1km) and junior (300m 8‐16 yearsand 1km 10‐16 years).

Mooloolaba www.worldseriesswims.com.au

March 6 BendigoCaloundraCommunity BankJust Tri It Seriesrace two

A triathlon perfect for everyone ‐ short course for kidsand beginners and a sprint distance for experiencedtriathletes. Short: 300m swim/10km ride /3km run. Long:600m swim/20km ride/6km run.

Golden Beach www.caloundratriclub.org.au

March 10‐11 Australian YouthTriathlonChampionships

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 onefemale) 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 MooloolabaTwilight Run

Start the Mooloolaba Triathlon Festival with a 5km runfrom the Esplanade and part‐way up Alex hill.

Mooloolaba www.ap.ironman.com

March 12 MooloolabaSuperkidz &Special Triathlon

For all children aged 7‐13 years. Distances include: 7‐10years 100m ‐ swim/1km cycle/500m run. 11‐13 years ‐200m swim/3km cycle /1km run. (Age as at event day)


March 12‐13 MooloolabaTriathlon Festival

Mooloolaba Triathlon Festival features the professionalITU sprint event on the Saturday, elite cycling criterium,with the centerpiece the Olympic distance (1.5km swim,40km ride, 10km run) triathlon on the Sunday.


March 19 Paddy PallinAdventure Series

Designed for teams of two, the races are fun, fast andfurious with teams having to change between three coredisciplines several times during the event… mountainbiking, running / trekking, and kayaking. These non‐stopevents will take between two to six hours to complete.The courses consist of 15‐25km of mountain biking, 5‐10km of trail running/trekking and 2‐4km of kayaking.

Wild HorseMountain

www.paddypallinadventure.com.au

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Date Event Distance Location Website

March 19‐20 Bribie Tri racefour

Saturday: Active Kids and Active First Timers: 100mswim/3km cycle/500m run; 200m swim/5km cycle/1kmrun, 250m swim/6km cycle/2km run. Ocean swim: 500mor 1.5km. Sunday: Short ‐ 300m swim/10km cycle/3kmrun or Long – 750m swim, 20km cycle, 5km run.


April 10 Sunshine CoastRun Series racetwo

Fun runs of 15km, 10km, 5km and 2km. The 15kmchallenge will include some off‐road and sandy sections.

Coolum www.atlasmultisports.com.au

April 16‐17 Qld X‐TriChampionshipsand MultisportWeekend

Saturday am: QLD Cross Tri Champs: 1500m swim/30kmbike/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 AdventureRun, 8km trail run, 4km fun run. Sunday am: 45km XCMTB, 22km XC MTB, Mud Rats Dirt Bike. Times from trichamps, 9km trail run and 5km MTB combine for DirtMaster and Dirt Mistress titles.

Landsborough www.tre‐x.com.au

April 29‐30 18hr Dark SideChamps and12hr DawnAttack

Two adventure races for all skill levels. The 18hr DarkSide four‐person course includes: Up to 70km mountainbiking, up to 40km trail running/trekking, up to 15kmpaddling adventure legs, intermediate navigation. 12Hour Dawn Attack two‐person course will complete: upto 40km mountain biking, up to 20km trailrunning/trekking, up to 10km paddling, adventure legs,basic navigation.

Sunshine Coast www.adventureraceaustralia.com.au

April 30 TooMoo 220 One‐day supported ride from Toowoomba toMooloolaba, 220km.

Toowoomba toMooloolaba

www.toomoo220.com

May 14‐16 UltramanAustralia

Ultraman Australia is a three‐day, 515km annualendurance triathlon. Day 1: Swim 10km and 140km cycleleg. Day 2: 281.1km cycle leg. Day 3: Run 84.3km

Noosa www.ultramanoz.com.au

May 15 Glasshouse TrailSeries ‐ Cook'sTour

The Glasshouse 50 Cook's Tour is an off‐road trail run inWoodford, Queensland with 6.5km, 12km, 31km and51km running events. The course covers forest trails anddirt roads with views of several volcanic mountain plugs.

Woodford www.glasshousetrailseries.com

May 29 Weet‐BixTRYathlon

Open to kids aged 7‐1, TRYathletes start the swim in theOlympic‐sized pool at Kawana Aquatic Centre beforecycling along Sportsmans Parade and running throughthe grounds of Sunshine Coast Stadium. Approximatedistances are swim 75m, cycle 3km, run 500m for ages 7‐10, and swim 150m, cycle 6km, run 1km for ages 11‐15.

Kawana Waters www.try.weetbix.com.au/events/sunshine‐coast

May 29 Sunshine CoastRun Series racethree

Fun runs of 10km, 5km and 2km, starting from La BalsaPark the 10km and 5km events take in Pt Cartwright andthe foreshore at Buddina.

Buddina www.atlasmultisports.com.au

July 9 Sunshine CoastRun Series racefour

Twilight run at the University of the Sunshine Coast. Runoptions include 2km, 5km or 10km. The flat, fast coursehas resulted in plenty of personal best results in previousyears and a chance for new runners to test themselves ina safe and unique environment. All events finish with a300m lap of the world class standard athletics track.

Sippy Downs www.atlasmultisports.com.au

August 13‐14 Noosa StradeBianche

Weekend off with the 33km PICCOLO FONDO for thosewanting an introduction to the ‘strade bianche’, or gravelroads. On Sunday there are two course options:the 133km gran fondo, or the 89km medio fondo.

Noosa www.noosa‐stradebianche.com.au

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Upcoming Coast events REGISTER YOUR [email protected]

Upcoming Coast events


EMAIL US: [email protected] PLANNER


Date Event Distance Location Website

August 14 Maroochy RiverPaddle

A marathon paddling race on the Maroochy River startingupstream at the Dunethin Rock Scout Camp andtravelling downstream with the out‐going tide to finish17km later in Eudlo Creek at the Sunshine CoastPaddlesports Club. Open to racing kayaks, sea kayaks andfishing kayaks; dragon boats and outrigger canoes; surfspec skis and ocean racing skis; stand‐up paddle boards;Canadian canoe, plastic sit‐on‐top and anything else youmight wish to paddle.

Maroochy River www.maroochyriverpaddle.com.au

August 19 Cricky’s OnesieRun

Kick off the 7 Sunshine Coast Marathon and CommunityRun Festival with a 1km run on the esplanade in a onesie.Numbers capped at 100.

Mooloolaba www.sunshinecoastmarathon.com.au

August 21 Sunshine CoastMarathon andCommunityFestival

Annual running festival, including 2km, 5km, 10km,21.1km and 42.2km runs through Alexandra Headland,Mooloolaba and Maroochydore.

AlexandraHeadland

www.sunshinecoastmarathon.com.au

September CycleQueensland2016 AdventureTour

Bicycle QLD to return in 2016 with a Woodford to HerveyBay ride, including a rest day at Rainbow Beach. Datesand the final route will be revealed early next year whenentries open.

Woodford www.cycleqld.bq.org.au

September 4 Ironman 70.3WorldChampionship

The world’s best age group and professional triathleteswill converge on the Sunshine Coast for the Ironman 70.3World Championship. More than 3000 athletes willcompete over a 1.9km swim, 90km bike and 21.1km runcourse.

Mooloolaba www.ironman.com

September10‐11

Glasshouse TrailSeries ‐Glasshouse 100

The Glasshouse 100 is a 100 mile, 100km, 50km, 34kmand 11.3km trail run in the Glasshouse Mountains,Beerburrum, Queensland.

Beerburrum www.glasshousetrailseries.com

October 1 Atlas MultisportsFreestyle Clinic

The third of four freestyle clinics with Duane Cannell ofMakin’ Waves Swim School. This is a freestyle clinic thatwill improve your technique and increase your swimspeed. Ideal for triathletes and open water swimmers.This clinic is structured for swimmers of all levels andabilities.


October 8‐9 Sunshine CoastCycleFest

Includes King and Queen of the Mountain at Palmwoods,and a 100km and 25km rides.

Sunshine Coast www.sccyclefest.com.au

October 22 Blackall 100 The 100km trail run traverses the Blackall Range, takingin the Sunshine Coast Great Walk. With a primary 100kmevent, supported by a 50km event, has generous cut‐offsof 25 and 28 hours apply for the 50km and 100kmrespectively.

Mapleton www.runqueensland.com

November 26 Atlas MultisportsFreestyle Clinic

The last of four freestyle clinics with Duane Cannell ofMakin’ Waves Swim School.


December 28‐31

Atlas MultisportsChristmasTraining Block

Kick‐start the year with an intensive triathlon trainingblock, with options for advanced (four days),intermediate (three days) and beginner (two days).Endurance training, swim and run skills and drills, pilates,nutrition and transition technique.

Sunshine Coast www.atlasmultisports.com.au

november18 it’sgameon!€¦ · year is the motivation behind the atlas multisports christmas...

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