smm 12-03-2014#001 editorial 01 · user: grant.edwards time: 03-10-2014 17:08 product: smm pubdate:...

Sunshine Coast Daily

PREPARE for what’sset to be the biggestafternoon of racingever seen at

Mooloolaba.Changes to the

Mooloolaba TriathlonFestival schedule havecreated an action-packedprogram featuring some ofthe world’s best in a newshort, sharp and fast format.

For the first time we will seethe elite triathletes tackle asprint distance, both men andwomen, in one afternoon.

The elite triathlon races willbe sandwiched by the returnof the Subaru men’s cyclingcriterium.

But for age groupers andOceania Cup competitors onSunday, they will be tacklingthe traditional Olympicdistance over the tried andtested Mooloolaba course.

USM Events chief executiveGeoff Meyer said the shift to ashorter format for elitecompetitors will be a lot moreexciting to watch.

Geoff said a push by theInternational Triathlon Unionto have a sprint-distanceevent at the Olympics was amajor influence.

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Wednesday, March 12

User: Grant.Edwards Time: 03-10-2014 17:03 Product: SMM PubDate: 12-03-2014 Page: EDITORIAL_01

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Sunshine Coast Multisport Mecca, March 12, 2014

“What is happening in thebackground is that with the RioOlympic Games coming up,they are trying to push for theOlympics to have two chancesat medals and bring in thesprint and teams,” he said.

“We thought that we wouldget in there quickly and alignourselves that way.”

Geoff said the elite athletesalso had several otherOlympic-distance events inclose proximity to theMooloolaba race and that hadalso added weight to thedecision.

“There are a lot of ITU eventsaround at the same time sohaving the sprint distancemakes it more acceptable forthe athlete,” he said.

Geoff said he did not think achange to the distance wouldprompt a loss in race prestige.

“We were being a bit moreselfish with the sprint distancebecause realistically, it is a lotmore exciting to watch,” hesaid.

“It’s half the time, but a lotfaster and they really go at ithammer and tong, so from aspectator point of view, it isvery good to watch. We havehad a far better field than wehave had for the past three orfour years and the calibre ofathletes we have is fantastic.”

Five of the world series’ top10 will compete in the men’sand women’s pro triathlonraces.

In the women, Australia’sown Emma Moffat, AshleighGentle and under-23s worldchampion Charlottle McShane

will be the ones to watch, alongwith Gwen Jorgenson (USA),Andrea Hewitt (New Zealand)and Anne Haug (Germany).

There will also be some bignames in the men’s race,including Mario Mola (Spain),Richard Murray (South Africa),Joao Silva (Portugal), LaurentVidal (France), along withAussies Aaron Royal, BrendanSexton, Ryan Bailie, Peter Kerr

and Ryan Fisher.Coolum-based pro Ben

Shaw will also be racing in Irishcolours.

The sprint course will includea 750m swim off MooloolabaBeach, 20km four-lap ride fromThe Esplanade downAlexandra Parade to MaroubraSt and a four-lap 5km run alongThe Esplanade up the hillbefore turning at Meta St.

Sprint distance to bring the speedFrom Page 1

France’s Laurent Vidal (centre) and Australia’s Peter Kerr (right) are set to be amongst theaction on Saturday afternoon. Photo: Warren Lynam

MOOLOOLABATRI TIMETABLEFriday6pm – Twilight elite sprint,Mooloolaba Esplanade.6.30pm – Twilight 5km race,Mooloolaba Esplanade.Saturday8am – Superkidz and SpecialTriathlon.10.30am – Ocean swim start,Main Beach.12pm – Elite women start,Mooloolaba Beach.1.30-2.30pm – Subaru men’scriterium, 45 minutes plusthree laps, MooloolabaEsplanade.3pm – Elite men start,Mooloolaba Beach.Sunday6.35am – Oceania Cup andage group event start, MainBeach.

Watch for Coolum-based athlete Ben Shaw (left) in the elites.Photo: Warren Lynam

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THE heat will be well and trulyon this weekend at MooloolabaTriathlon.

While the past couple ofweeks have been cooler, trueto form the sunshine will beback in full force for racing onSaturday and Sunday.

There is no rain forecast, butit looks like the temperature willtop 30 degrees for the elites onSaturday afternoon, while onSunday the mercury isexpected to rise to 33.

With north-east winds alsopredicted for Sunday, this couldbe one of the rare occasionswhen age groupers get a tailwind returning from Coolum onthe Sunshine Motorway.

But one thing is assured, therun leg will be hot.

Sunshine Coast Tri Academyhead coach Toby Coote said itwas important athletes don’tget lulled into a false sense ofsecurity during coolerconditions in the lead-up.

“You still want top keephydrating, keep fluids up eventhough it is cool now,” he said.

“A lot of athletes make themistake of too much water, andflush out electrolytes.”

Toby said athletes shouldhave at least two bidons for theride, and ensure they maintaina good hydration plan on thebike before facing the run.

With many age groupers setto watch the professionals inaction the day before, Tobysaid it was a good idea to findsome shade and watch therace.

He also advised athletes to

wear good shoes, as walkingaround Mooloolaba allafternoon in thongs placespressure on feet arches whichcan lead to tight calves.

There will be a strongcontingent of Sunshine Coastathletes racing on Sunday,watch for strong performancesfrom the likes of DrewWestbook, Michael Hooper,Gary Binet (see story page 8),along with the Carman crew ofJo, Matt and Will.

Grant Symes is also having ahit-out before travelling toMelbourne next week for theIronman Asia-PacificChampionship.

Action forecast to hot up

Post race it’s a good idea to spend some time under the shower to remove any remainingsaltwater crystals. Photo: Warren Lynam

Photo: Brett Wortman

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TURNING 40 was a watershedmoment for Mountain Creek’sPamela “PJ” Hudson.

She decided it was time toget fit.

Running casually workednicely into the psychiatrist’sbusy schedule and that soonpiqued a triathlon interest.

She went on to tackleCaloundra and Bribie Islandsprint races a few years agowith no specific training orknowledge and entered Noosaand Mooloolaba as part of ateam. All that left an elephant inPJ’s fitness room.

She wanted to tackle anOlympic-distance triathlon byherself.

Now six years on, she’spreparing to face MooloolabaTriathlon for the first time as anindividual.

“I always wanted to do anOlympic distance, and alwaysput it off thinking I wouldn’t becapable,” PJ said.

“I managed three halfmarathons in Brisbane, theGold Coast and here at homelast year and started to believe Icould finish an Olympicdistance tri after all. Iwas hoping a friendwould do sometraining with me butI was really waitingin vain.

“Then the AtlasMultisportsbeginners coursecame up and Isimultaneouslyregistered for it andMooloolaba triathlon. I thoughtit my best chance to commit todoing it, having people to trainwith and support me.

“It was a combination of

realising I had to do it on myown and the course whichprovided that back-up.”

Joining the Atlas crew for thesix-week program lastNovember, PJ has maintaineda steady scheduleencompassing about 10-12hours of training each week.

She has returned to the localsprint events with renewedenthusiasm and backed by avastly improved trainingprogram.

That resulted in a third placein her age group at CaloundraTriathlon, followed by a thirdand a fourth at Bribie in the firsttwo rounds.

But that doesn’tquite mean PJ willstand on the sandat Mooloolababrimming withconfidence.

“If you ask me atany moment I’meither excited orcompletelynervous,” she said.

“I’m actually mostnervous about the bike. If it’swindy or raining, or havingmechanical problems...thingsthat are outside of your control.

“I trust the training. I couldn’t

have done any more, so it’sreally the unexpected I’m mostworried about.

“It’s a real roller-coaster ofemotions. The overall feelingwould be one of excitement,given it’s my first one and I’ll

give it my best crack.”After the Mooloolaba event

PJ will undertake the run leg aspart of a team in SunshineCoast 70.3, and then tickNoosa Triathlon off herbucket-list.

Time is nigh to fulfil triathlon goalPJ’S MOOLOOLABATRI TRAINING WEEK● Between 10-12 hours.● Heavy workload onweekends, with the plan ofgetting in three sessions ofeach discipline each week.● One pool swim, one oceanswim and one ins-and-outssession● Two runs of about 10km,another of about 16km● One long ride of about60-70km, with two 35km ridesmid-week

Pamela “PJ” Hudson is ready to tackle her first MooloolabaTrioathlon on Sunday.

By GRANT EDWARDS

“If you askme at anymoment I’meither excitedor completelynervous.”



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SURVIVING endurance sportscomes from solid trainingfoundations. And if anyoneknows about buildingfoundations, it’s AusmarHomes.

Not only are the Sunshine

Coast builders one of the bestin the business, Ausmar is alsoa hub for fitness freaks.

Of a staff of about 35, nearlya third are actively involved inmultisport events.

Leading the way is director

Tony Bryan who is a keentriathlete (and also enters theodd mountain bike race), as isconstruction manager SeanFraser.

Sales manager Josh Greenand salesman Mark Wood are

mad mountain bikers, whileestimating manager LukasCann along with estimatorDavid Schloss are adventureracers.

Salesman Chris Bidencope

Team building off fit foundationThe fitness freaks from Ausmar Homes include (from left) Marc Wood, Dave Schloss, Lukas Cann, Chris Bidencope, JohnGreen, Tony Bryan, Sean Fraser and Rod Kennerson. Photo: John McCutcheon

To Page 7



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and estimator Rod Kennersonare keen cyclists, whilesupervisor Steve Loehr is intoCrossFit.

Tony, who is currently intraining for Port MacquarieIronman and a few other longdistance events later in theyear, said while seekingemployees who were fitnessfanatics wasn’t a recruitmentpriority, outside work activitiesdoes speak volumes about anindividual.

“All of these guys havefamilies, kids of varying agesand crucial roles withinAusmar,” he said.

“I find that if an individual isable to lock themselves into atraining program and achieve agoal come race day then thismeans by default they arenormally super organised.

“This type of commitmentand the required timemanagement skills willgenerally roll over into theirwork life too, making themgreat at handling a busy workenvironment.”

Ausmar is supportive of theirendeavours and the Cooroyoffice has a kitchen, showerand even a washing machineand clothesline.

“We don’t all train together,mainly because we all dodifferent races,” Tony said.

“But you can bet mostmornings there’s a group ofthree or four staff out and aboutsomewhere together – thistraining time can be veryproductive as generally mostdiscussions end up back atwork, some of our bestbusiness ideas have poppedup during a four-hour hill ride.”

Lukas is currently training forthe LunarC eight-hourmountain bike race this monthand then onto the 48-hour GeoQuest adventure race in April.

David Schloss will also becompeting in Geo Quest as amember of the MountainDesigns team which is thefavourite team to win. He isalso currently preparing for an

adventure race in China, whichexplains why he can be seenaround town training on rollerblades as that disciplinefeatures in the race.

Josh is lining up in a fewweeks for his first adventurerace after swapping fromtriathlon to mountain biking,Sean is prepping for a personalbest at Mooloolaba triathlon inMarch and has a couple of70.3s planned for later in theyear.

Tony said all of his team work

hard which demonstrates whatcan be done with commitment.

“It drives me mad whensomeone says ‘I don’t havetime to get fit’ – myself and allthese guys are living examplesof that simply not being thecase,” he said.

“It may mean that in order toachieve a two hour session ona Thursday morning that 20minutes the night before isspent off the couch andpacking some training gear,throwing some food into an

esky, packing some workclothes and having everythingready for an early start in themorning.

“Just get up and go do it. Ican basically squeeze in mostof my training by simply slidingmy sleeping hours backwardsslightly, I go to bed earlier than Iused to and rise earlier fortraining before work. It alsohelps to have a superunderstanding family at hometoo for the longer weekendstuff.”

Athletes prove business smartsFrom Page 6



WANT to know ways to fittraining into your busy workand family schedule?

Ausmar Homes directorTony Bryan (pictured) hasmastered the art in recentyears.

He is currently preparingfor his third Ironman, havingcompleted the past two longcourse events in Cairns.

This time, the 47-year-old

is tackling Port Macquarie.Under the tutelage of

Stephen Gage, here’s how atraining week looks:

Monday – squad swim,75min. Afternoon, gym60min.

Tuesday – computrainerbike session at Custom BikeFit, 90min.

Wednesday – trail run inParklands 90min. Afternoon,

swim 75min.Thursday – 2hr ride,

efforts, Kawana up toPeregian. Afternoon, runsprints and intervals, 60min.

Friday – squad swim,75min. Afternoon, gym 1hr.

Saturday – 5hr hill ridethrough the hinterland, 30minrun off the bike

Sunday – 2hr run NoosaNational Park.



TRIATHLON is often seen as aselfish or individual sport. Butfor Mudjimba’s Gary Binet, ithelps create precious familytime.

With three teenage kids inCameron, Ben and Jenna, Garyloves nothing more than to getout with his children and enjoybeing active together.

“I do a lot of training withthem. They all push me,” Garysaid.

“Some of my most joyfultimes of my training are runningout at Parklands with the kids.Shoulder to shoulder in thebush… it doesn’t get anybetter.”

And there is no doubting thatenjoyment and family rivalryhelped Gary’s preparation,recently claiming the Australiansprint and Olympic distancetriathlon titles for the 45-49 agegroup.

Last month, he successfullyconquered a ultra-challengingwindswept Elwood Beachcourse in Melbourne (750mswim, 20km ride and 5km run)in a total time of 1:04:49(12:22, 31:17, 17:45).

He then followed that with animpressive showing over theOlympic distance (1.5km swim,40km ride, 10km run) atDevonport in Tasmania,finishing 12th overall andsecuring the age group title in2:08:42 (23:28, 1:07:18,35:34).

Last month’s results showed

a fine return to racing after Garylast year missed his first seasonin about nine years afterbreaking two toes in aworkplace accident.

But the McDonald’sfranchisee has made a fullrecovery and during Octoberhe ran a swift 2hr 45minmarathon in Melbourne. Histraining then morphed to thetri-sports.

“I just enjoy riding with matesand doing some training withthe kids and then gettingserious for a 10 or 12 weekblock of training,” he said.

Gary is now preparing for acrack at Mooloolaba Triathlonthis weekend, which will be thefinal race of his triathlonseason.

“I enjoy the race. It’s a classicOlympic distance,” Gary said.

“The bay is the best bay Ihave swum, and the bikecourse is a genuine timetrial…there is nowhere to hideout there usually with a tail windon the way out and a headwind on the return. And then torun up and over the headland,it’s a course that keeps youhonest.

“Like Noosa, there is alwaysa crowd for age groupers andyou don’t get crowds like thatanywhere else.

“It’s the best Olympicdistance event going around intriathlon. ”

While the titles earn Gary achance to represent Australia atthe world championships, hewill instead be preparing for theBerlin marathon on September28.

Nineteen-year-old Cameron,who won the inauguralSunshine Coast Half marathon,will also be competing.

Family training inspires successBy GRANT EDWARDS

Gary Binet (right) with his kids (from left) Ben,Cameron and Jenna.


THERE was a strongcontingent of Sunshine Coastcompetitors who facedIronman New Zealand thismonth.

Scott Farrell and DamienCollins both achieved agegroup victories, and both alongwith Jason Cheshire bookedthemselves a spot at the Konaworld championships.

Here is how the Coast

competitors fared:Scott Farrell (Palmwoods)

9:14:41 first in 30-34 men and17th overall (53:14, 5:09:06,3:06:37).

Damien Collins (Beerwah)9:36:28, first in 18-24 men(1:01:00, 5:07:47, 3:21:14).

Jason Cheshire (Mt Coolum)9:53:49 seventh in men 40-44(58:28, 5:08:27, 3:40:07).

Justin Voss (Mooloolaba)

10:15:26 14th in men 40-44(1:05:23, 5:32:06, 3:36:52).

Mark Blake (AlexandraHeadland) 10:42:41 22nd inmen 45-49 (51:46, 5:50:02,3:50:45).

Mark Beecham (Tewantin)10:48:10, 12th in 50-54 men(1:06:14, 5:49:16, 3:44:30).

Troy Spann (Maroochydore)11:57:04 103rd in men 40-44(1:04:37, 5:30:08, 5:09:53).

Rene Grenfell (Mooloolaba)14:17:07 60th in women 35-39(1:21:12, 7:21:10, 5:17:11).

Andrew Roberts (Caboolture)14:30:55 197th in men 40-44(1:12:49, 7:30:22, 5:27:30).

Andrew Lang (Coolum)15:11:45, 126th in 50-54 men(1:09:31, 7:00:51, 6:44:25).

Wayne Metcalfe (Pomona)16:55:32, 87th in 55-59 men(1:30:20, 8:14:08, 6:51:09).

Coast athletes conquer New Zealand Ironman



EVER taken much notice of thechainrings used by some of theprofessionals?

A close look at the drivetrainsbeneath the past two Tour deFrance winners BradleyWiggins and Chris Froome,along with time trial legend DanMartin, reveals ellipticalchainrings.

While not new, theseoval-shaped chainrings are aninteresting option available tocyclists, triathletes andmountain bikers.

A rider applies greatestpedalling force on thedownstroke, but converselygenerates the least force at“the deadspot” which istypically found between “twoo’clock” and “five o’clock”.

Elliptical chainrings attemptto address the imbalance byplacing the greatest diameter atthe downstroke and the least atthe so-called deadspot.

Cyclezone Mooloolaba’sJohn Carey is a fan of ellipticalchainrings as they can help aidpower with less lactatebuild-up.

He said most riders wouldget used to the change quickly,within a couple of sessions,and ultimately would feel nodifferent than with aconventionally-shapedchainring.

“The harder the terrain thebetter the effect the ringsactually have, spreading out theworkload over more musclefibres, getting you over thedeadspot quicker so you are inthe power stroke more,” Johnsaid.

Cyclezone stocks Rotarchainrings which are designedto make better use of thestrongest muscle groups(increasing positive work) andcompensate for the weakerzones in the pedalling stroke

(reducing negative work).There are five different

settings to choose from in loadarea to suit varying abilities andrider styles.

According to varied research,there is no biomechanical

disadvantage to using this styleof chainring. Opting for a Rotaror elliptical chainring doesrequire some expert analysisand it’s best to first get advicefrom an experienced bike fitterbefore giving it a try.

Helping reduceyour ‘deadspot’

Email us: [email protected] Cycling tip

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PORTABLE SNACKS● bananas, grapes,nectarines, peach, mandarin,apple, pear, fresh dates, melondiced, and other fruit● raw nuts and dried fruit (e.g.almonds, cashews, pecanswith raisins, sultanas,cranberries)● homemade power balls(dates, nuts, cocoa, maplesyrup rolled in coconut)● wholegrain cereal bar● homemade wholemealbanana bread● breakfast cereal● fruit bread or buns● sandwiches/wraps● rice crackers, ricecakes● meal replacement drinks(e.g. Sustagen, Up n Go)● flavoured milk, 100% fruitjuice

TRAVELLING away from homefor training and competition canbe one of the fun parts of beingan athlete.

Sometimes, however, thedisruptions and distractions ofa new environment, changes inschedule and exposure todifferent foods can significantlyaffect usual eating habits, andtherefore preparation forcompetition. And of course,travelling can sometimes takeon a holiday atmosphere,making healthy food choicesparticularly challenging.

Some of the main nutritionalconsiderations for athleteswhile travelling include:

● Meeting dailycarbohydrate and proteinneeds for training andcompetition

● Ensuring an adequateintake of antioxidants, fibre andessential vitamins and minerals

● Balancing energy intake● Staying well hydrated● Food safetyIt is really important that

strategies are put in place tominimise the impact of travel onyour food intake, whether youare going overseas or to acompetition in the samecountry, by car or bus. The keyto successful eating while onthe move is planning andpreparation.

Plan aheadLook at your daily training andcompetition schedule and do arough plan of where, when andwhat you will eat and drink.

Keep foods and meal timesas similar as possible to theusual routine at home.

Check whether you can getyour favouritecereals/pasta/snackfoods/sports drinks close toyour accommodation.

Where practical, choose self

catering style accommodation(e.g. apartment/villa/house)rather than having to rely solelyon eating out.

Have a look at any menusthat are available online, fromlocal restaurants and cafes inthe area.

Check out closing times forlocal food outlets so you canplan recovery meal times.

Use the internet, travelagencies, embassies,competition organisers or otherathletes who have travelled tothe destination before to gaininside information.

Determine which foods/fluidsare you permitted to bring withyou, if travelling overseas.

Research hygiene and foodsafety risks when going toforeign locations.

When travelling to warmerclimates it can take 7-10 daysto acclimatise, so keep this inmind when making bookings.

Your sweat becomes higherin sodium when you first begintraining in a warmer climate, soplan to include a drink withsodium, or add a little extra saltto meals in the first week.

On the roadCar, bus or train travelBring your own food with you.Pack familiar snacks andfavourite cereals, pasta, driedfruit etc. For car travel, pack anesky with some pre-made

Nutrition for the travelling athlete

Bananas and other fruit are great portable snacks when on the road.

By LORNAGARDEN

Accredited sportsdietitian

meals that simply need heatingwhen you arrive e.g. vegelasagne, curry with cous cousor rice, etc.

For long trips, consider thatyou are less active than normal,therefore may not need asmuch food as when you aretraining (unless you are carbloading for an enduranceevent). At the same time, avoidgetting hungry so you are nottempted by the array of fastfood outlets you pass.

Freeze water bottles so youhave cool water to drinkthroughout the trip.Plane travelFor overseas travel, startadjusting your body clock toyour destination in the 3-4 daysbefore you leave.

Once on the plane, set yourwatch/phone at the destinationtime and aim to sleep mainlywhen it’s evening at yourdestination. This may help toreduce the effects of jet lag.

Athletes with reduced energy

needs should pay particularattention to meals and snacksprovided during the flight. It isnot necessary to eat everythingoffered. It is be better to takeyour own snacks rather than betempted by all the extra foodsoffered in flight.

It is advisable to pack extrafood in carry-on luggage. Foodavailable for sale at airportstends to be expensive and itcan be difficult to find nutritiousoptions. It is always useful tohave some supplies in case ofunexpected delays.

Airlines no longer cater for

Page 10, Multisport Mecca, April 24, 2013

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Lorna’s website

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athlete friendly meals, howeverwhen travelling as a large team,it is sometimes possible for theteam manager to negotiate a“sports meal”.

The vegetarian option onflights is often based on rice orpasta, so may be a goodchoice if you are planning totrain or compete shortly afterarrival.

Long hours of travel canupset your gastrointestinalsystem, so it is important tomaintain a high fibre intake(fresh fruit, wholemeal breadand cereals, vegetables) anddrink lots of fluid.

The humidity in aircrafts isvery low, about 10-15% somoisture tends to evaporatefrom your body. The risk ofbecoming dehydrated on longflights is high as thepressurised cabins causeincreased fluid losses from theskin and lungs. Symptoms ofdehydration may includeheadaches or slightconstipation.

It is inadequate to rely oncabin service for fluid as theserve sizes of drinks is small.On domestic flights, bring yourown supply of bottled wateronto the flight to supplementthe water, juice and soft drinkprovided in the air. Oninternational flights, makefriends with the flightattendants and requestadditional fluid often.

Sports drinks are also auseful choice as they provide asmall amount of sodium thathelps promote thirst (thereforeencourages a greater fluidintake) and decreases urinelosses.

Aim to drink at least 300ml ofwater per hour during the flight.

Avoid alcoholic drinks asthey contribute to dehydration.

At destinationSelf cateringThis is usually the preferredoption for allowing more controlover the type and quantity offood eaten.

When you arrive make a tripto the local supermarket andstock up on basics such ascereal, milk, yoghurt, fruit,pasta/noodles, sauce,ricecakes, nut butters, low fatdips, carrots, capsicum,cucumber etc.

If you have planned yourmeals in advance, follow ashopping list to check you haveall the necessities and minimisetrips required to thesupermarket or local shops.

If you have travelled by car,pack basics such as Vegemite,honey, olive oil, vinegar andother items which you will onlyuse small volumes.

Useful items to pack whenself catering include a canopener, chopping knife, extrautensils and storage containersfor leftovers. For somelocations, power cordadaptors, an in-cup heater andan electric kettle may also beuseful. Many athletes choose tobring a rice cooker and/or ablender for local travel.Restaurant eatingSometimes you may berequired to stay in hotels whereall meals are provided in thehotel restaurant. On otheroccasions, athletes or teamsmay choose to cater for theirown breakfasts and lunch anduse a restaurant for the eveningmeal.

Where possible, restaurantsshould be investigated before

leaving home. The mealoptions, cooking styles,opening hours and hygiene ofthe establishment should beconsidered. It is useful to bookrestaurants ahead of time asmany businesses are unable tocater for specific requests orlarge groups at short notice.

Discussing the menu withrestaurant staff in advance willminimise problems at mealtime.

This is particularly importantwhen you have special dietaryneeds (e.g. vegetarian, foodintolerances).

Meals that focus oncarbohydrate choices such asrice, noodles and pasta are agood place to start. Add leansources of protein such as leanmeat, fish, chicken, beans ortofu and include plenty ofvegetables. Avoid dishes thatare deep fried or battered.

Buffet style eating can be agood option as it allows you arange of choices. It is quickerthan waiting for individual mealsto arrive and is cost effective.One of the pitfalls of buffeteating is that it is easy to overindulge. This can be avoided byplanning meals in advance andleaving the buffet when full.

If using the same restaurantfor more than a few days, varythe menu from day to dayrather than within a meal toavoid boredom.

If possible, avoid being solelyreliant on restaurant/fast food

options. They can be timeconsuming, expensive and anutritional challenge.SnacksSnacks are an importantcomponent of eating andrecovery nutrition plans formost athletes, however accessto quality snacks can bedifficult when travelling.

Hotels usually only cater forthree meals/day. Arrange forsnacks such as yoghurt, fruitand cereal bars to be placedout at meals so that athletescan take them for snacks laterin the day. Alternatively, arrangefor a communal area to bestocked with snacks (i.e. themanager's or “team” room).

If you are staying inaccommodation with a mini barin the room – remove theunhealthy items and put themaway in a cupboard, then refillthe fridge with healthier options– fruit, yoghurts, nuts,hummus, tzatki, plain crackers,sports drink and bottled water.

It pays to take a supply ofportable, non-perishable snackfoods that are unlikely to beavailable at the destination. Insome cases it may be useful tosend a package of suppliesahead to decrease baggage.

Remember to check withcustoms/quarantine regardingfoods that are restricted fromcrossing certain borders orentering certain countries.

Adapted from AIS Nutritionfor Travelling Athlete fact sheet& SDA Nutrition and theTravelling Athlete fact sheet.

Maintain hydration when flyingFrom Page 10

Try and pack extra food in carry-on luggage.

FOOD TO TAKE● breakfast cereal● canned snack pack fruits● dried fruit and nuts● instant noodles● pasta, pasta sauce● ricecracker, corn thins,grissini sticks● honey, peanut and nutbutters, Vegemite● powdered sports drink● powdered or tetrapaks ofliquid meal supplements● powdered milk● baked beans and spaghetti






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


THROWING your bike in carhas never been easier.

The Honda CR-V managesthe task with a bit of “magic”.One pull of a lever in the bootand the magic seat slideseffortlessly forward to reveal anoutstanding flat load space.

It’s a function which hashelped Honda sell a lot ofCR-Vs in the past year. In ahighly competitive and growinggenre, the new CR-V achieved11.6% market share. Thatposition is expected tostrengthen now that the newUnited Kingdom-built dieselshave arrived.

We jumped behind the wheelof the range-topping DTi-L,which retails for just above$45,000.

Getting your bearings cantake some initial analysis. Thesteering wheel alone has 16buttons, and the driver'sinstruments are set up in 3Dstyling.

After the initial introductioneverything gels nicely, withclear and concise gaugesmeaning you don’t miss havinga digital speedometer option.

Then there is the dual-screenset up. Sitting central is thecolour touch-screen whichcontrols the sat nav and stereo,while there is another displayhigh on the dash which thedriver can choose betweenbeing blank, time, radioinformation and trip computer.

It repeats much of the sameinformation also available to thedriver... and you expect morefunctionality, like in the Accordwhere it provides blind spot

vision via a camera under theside mirror.

Leather trimmed seatsprovide ample support, and theback bench seat can carrythree medium-sized adults ifrequired – aided by good feetand leg room with a flat floor.

Whereas the petrol derivativeleft us wanting slightly morepower, there were no additionalperformance desires with thediesel.

Strong and willing, the2.2-litre oil-burner proved to bethe perfect accomplice inwide-ranging conditions.

With peak torque availablefrom low in the rev range theCR-V has urge from the get-gowhich makes zipping into trafficholes or highway overtakingsimple.

Steering feel is alsocommunicative which gives thedriver a good sense of theroad.

There is a sport modeavailable, which is accessed bypulling the shifter one notchpast drive, but it’s really notrequired as the CR-V is capable

in standard “drive”. Formanual-style control there isthe steering wheel paddleshifters, but the auto box doesa good job of finding cogsitself.

Given the diesel sits atop therange, it rightfully gets a wholeheap of kit as standard. DTi-Lfeatures include leather trim,Bluetooth phone and audioconnectivity with steering wheelmounted controls, push buttonstart, CD stereo, 18-inch alloys,heated front seats, along withfive-star safety with stabilitycontrol, cornering headlights,traction control, along withparking sensors front and back.

Five-star safety is across therange, with the usual gear likeanti-lock brakes and stabilitycontrol as well as full-lengthcurtain airbags.

Even opening the rear door issimple, with the gas strutsmaking the boot light foropening and closing.

The CR-V actually has afull-size spare, which is unusualnowadays given theproliferation of run-flat tyres and

space savers. Among thefeatures in the safety suite istrailer stability assist, which ishandy for towing.

There is also hill descentassist for stepping off thebitumen.

Managing less than sevenlitres for every 100km, our fuelconsumption was actuallyspot-on the official figurequoted by Honda.

Aided by use of the Econmode, which alters the air conand acceleration response forthriftier driving, it helped deliver6.9 litres/100km.

Honda has now also finallycome to the party on cappedprice servicing butmaintenance is still requiredevery six months.

Insurance should be in themiddle of the scale.

The CR-V has more roundedstyling nowadays, and while itdoesn’t stand out in the SUVcrowd it is pretty enough for themost important buyers, mums.With LED daytime runninglamps and 18-inch alloys it cutsa fine figure on the road.

SUV has some ‘magic’ withinVITAL STATISTICSModel: Honda CR-V DTi-L.Details: Five-door all-wheeldrive mid-size sports utilityvehicle.Engine: 2.2-litre turbo dieselgenerating maximum power of110kW @ 4000rpm and peaktorque of 350Nm @2000–2750rpm.Transmission: Five-speedautomatic.Consumption: 6.9litres/100km (combinedaverage).CO2: 182 grams/km.Bottom line: $45,340.

By GRANT EDWARDS

Motoring Email us: [email protected]

GCA

3235C

Sugar Rd, Maroochydore • Wises Rd, Maroochydore • Caloundra • Noosa • Nambour

*Within 3 days of taking delivery of your used vehicle, you can return it. The amount paid (excluding stamp duty) can be credited towards any other vehicle for sale in our group. See cricks.com.au for details.

Finding a used carwith a 6YearWarranty can be hard.Unless you’re in Maroochydore, Caloundra, Noosa or Nambour.

cricks.com.au


http://www.cricks.com.au/




http://raywhitemaroochydore.com.au/

http://raywhitemaroochydore.com.au/

http://raywhitemountaincreek.com.au/

http://raywhitemooloolaba.com.au/

http://raywhitemooloolaba.com.au/

http://raywhitemountaincreek.com.au/

http://raywhitebuderim.com.au/

http://raywhitebuderim.com.au/


LAST year, bike drivetrainspecialists SRAM wererejoicing the arrival of the “22”groupsets.

Welcomed by cyclists of alllevels, the Red 22 and Force 22components gained themoniker because it truly offered22 gears.

While most groupsets have20 or 22 gears, often we’readvised not to use two. Ridersare told to avoid using theextremes, such as the bigchainring and largest cog onthe rear stack, and vice versawith the small chainring andsmall sprocket.

But the Red and Forceenables you to use all 22 gears.

The groupset wascompletely rebuilt andredesigned using “Yaw” frontderailleur technology whichpromises no chain rub.

While it has been available toroad bikes since last year, thenew technology wasn’t able tobe transferred to time trial bikesbecause only 10-speed shifterswere available.

That has just been rectified.Three new sets of SRAM

shifters are available fortriathletes and time triallers.

Entry-level 500 TT alloyshifters, which stay in positiononce shifted into the desiredgear, start from $185.

Then there are tworeturn-to-centre options. Theseare designed for improvedaerodynamics, and areavailable in alloy (1150 TT$379) or carbon (1190 TT$569).

And to top it all off, you cango with the aerodynamic SRAMTT chainrings (53/54/55 tooth)for $128.

Shift into newtechnology

All the gear Email us: [email protected]

SUUNTO’S popular Ambit GPSwatch family has grown withthe launch of the Ambit2 R, theGPS watch for runners.

The Suunto Ambit2 Rprovides responsive andreliable speed and distancereadings thanks toFusedSpeed, a uniquecombination of GPS andaccelerometer data from yourwrist. Suunto Ambit2 R alsomeasures running cadence.

You can plan your ownmoves, or download completetraining programs fromMovescount.com. The watchreminds you of daily targets,tracks target completion, andprovides speed and intensityguidance while you run.

Additionally, Track-back andfull navigation offer the freedomto explore new trails withoutgetting lost. Download routesfrom Movescount.com orsimply select Track-back at anypoint during a run.

the number of heart beats overa kilometre.

High intensity intervals:This App gives a short butsharp interval work out. Startwith a warm up, run 15x 200mwith 30sec recovery and endwith a cool down.

Marathon time: It uses yourcurrent speed to give anestimate of your finish timeduring a marathon, so you cansee if you're on track for thattarget time.

Movescount.com, the onlinesports diary from Suunto,makes it easy to analyse everyaspect of your training andshare your experiences withothers.

Waterproof to 50 metres andwith a 12-hour battery life inGPS mode.

They retail for $349.95 and$399.95 (with heart rate strap).Visit the team at Allez Sport atMooloolaba for moreinformation.

Breathe new life into your running regime

It is available in black orwhite, with the white sporting asoft silicone strap for animproved fit for women. Bothcan be bought with or without aSuunto heart rate belt.

You can personalise yourAmbit2 R with running apps, orchoose from the thousands offree Apps in the App Zone onMovescount.com. Theyinclude:

Virtual coach: Let the coachdetermine when you should run

easy and hard. This App is forendurance intervals. Selectyour pace level and the coachwill give you target paces torun.

Ghost runner: Challengeyourself against a competitor. Apositive distance means thatyou're ahead while a negativeone means you need to pick upthe pace.

Running efficiency: ThisApp helps you improve yourrunning efficiency by recording



The latest and greatest...

The super-fast Trek Superfly Elite SL end of seasonrun-out, was $5299 now $3999 at Venture Cycles, 2 VentureDr, Noosaville.

The trail slaying Trek Fuel EX 9.7, this bike is an ex-demo,full warranties and workshop back-up, 2014 model RRP$3999 now $3099 at Venture Cycles, Noosaville.

The Suunto M2 fitness watch is now available in two new colourvariants – lime and black/lime. With the essential tools forachieving your fitness goals, it helps to keep you within youroptimal training zone and comes with a soft textile heart rate belt.They retail for $129, check them out at Allez Sport, Mooloolaba.

Look and feel the part of aprofessional triathlete in the BettyDesigns Mosaic tri suit. The femalespecific tank has a built in sports bra,long length, two rear pockets whilethe tri pants have a fleece chamoiswith comfortable powerband on thelegs that will stay in place, $99 each.Available at Miss Motivate, in storeonly at the Mooloolaba Triathlon, nearthe Coffee Club.

Sunshine Coast-basedactivewear brand Red Tigerproducts are smooth,comfortable and supportive.The sports microfibre is supersoft, durable andnon-restrictive. Great range ofcapris, shorts, tanks and sportsbras priced from $40-$65.Available at Miss Motivate, instore only at the MooloolabaTriathlon, near the Coffee Club.

All the gearEmail us: [email protected]



Upcoming events...

PlannerEmail us: [email protected]

Continued next page

Date Event Distance Location Website

March 13‐14 Australian Youth

Triathlon

Championships

Open to triathletes aged 13 to 18 and will be divided into

three age categories for girls and boys. 13 and 14 years –

400m swim, 12km bike and 3km run. 15 and 16 years –

600m swim, 16km bike and 4km run. 17 and 18 years –

750m swim, 20km bike and 5km run.

Twin Waters www.triathlon.org.au

March 14‐16 Mooloolaba

Triathlon Festival

Friday night: 5km run. Saturday: Ocean swim, Superkiz

Triathlon and Mooloolaba Special Triathlon. Sunday:

Olympic‐distance triathlon.

Mooloolaba www.usmevents.com.au

March 15 Kathmandu

Adventure Series

Mountain biking, kayaking, trail running and simple

navigation.

Sunshine Coast www.maxadventure.com.au

March 16 Muddrunners St Paddy’s Day MOG Run (Mud, Obstacles and Guinness).

Caters to both the elite racer who wants to go hard multiple

times around a hilly 2km course with 17 obstacles and get

prepped for Spartan Race or Tough Mudder.

Montville www.muddrunners.com.au

March 21 Friday night

criterium

Girraween Twilight Criterium. Girraween,

Noosa

www.sunshinecoastcycling.com.au

March 23 Xtreme OCR

Autumn Series,

race one

Obstacle course racing, elite 4.5km (75 obstacles), open and

masters 3km (50 obstacles), funsters 1.5km (25 obstacles) –

teams welcome.

Landsborough www.xocr.com.au

March 28 Glow Sticks Run Trail walking and running through bush trails guided by the

incandescent glow of glow sticks and fairy lights, 2km, 4km

and 6km.

Twin Waters www.dreamrunevents.com.au

March 30 Caloundra

Community Bank

Just Tri It Series

Short: 300m swim/10km ride /3km run. Long: 600m

swim/20km ride/6km run.

Keith Hill Park,

Caloundra

www.caloundratriclub.org.au

March 30 Allez Sport Cross

Country Series

race one

Cross country run over 12km, 6km, 4km, 3km, kids 2km,

1km and 500m, Elizabeth Daniels Park.

Syd Lingard

Drive, Buderim

www.sccrosscountry.org

April 2 Basic Bike

Maintenance

information

session

Are you in need of some basic bike maintenance tips?

Cyclezone shares practical demonstrations on fixing a flat

tyre, keeping key parts clean and making basic adjustments

to gears. Bookings on 1300 742 727.

Caloundra

Library

www.library.sunshinecoast.qld.gov.au

April 4 Basic Bike

Maintenance

information

session

Are you in need of some basic bike maintenance tips?

Cyclezone shares practical demonstrations on fixing a flat

tyre, keeping key parts clean and making basic adjustments

to gears. Bookings on 1300 742 727.

Maroochydore

Library

www.library.sunshinecoast.qld.gov.au

April 13 Allez Sport Cross

Country Series

race two


1km and 500m, next to Caloundra High School.

Ben Bennett

Park, Caloundra


April 20 Wild Horse

Criterium

70km, 50km, 30km, 20km, 10km trail runs. Glasshouse

Mountains

www.wildhorsecriterium.com

April 20 Xtreme OCR

Autumn Series,

race two



teams welcome.


April 26‐27 Noosa Ultimate

Sports Fest

Ocean swim: 3.8km, 2km, 1km, and 500m.Cycle: 160km and 85km.Run: 21.1km, 10km or 5km.

Noosa www.usmevents.com.au

April 26‐27 Queensland Cross

Triathlon

Champions and

Queensland Dirt

Fest

Long: 1000m swim ‐ 28km mountain bike ‐ 10.5km run.

Short: 350m swim ‐ 10km MTB ‐ 3.5km run. Teaser: 150m

swim ‐ 4kmMTB ‐ 1km trail run. Dirt Kids: 50m swim ‐ 3km

MTB ‐ 500m trail run.

Landsborough www.in2adventure.com.au

May 3 Step Up adventure

race

4‐6 hours of adventure racing , again with the course being

easier terrain and navigation initially to suit the novices,

additional legs at the end will be more difficult which will

keep the more experienced teams on their toes.

South East

Queensland

www.adventureracing‐australia.com



Upcoming events...

Planner Email us: [email protected]

Click on the links for more informationGot an event? Email us at: [email protected]

Continued next page


May 3‐4 Mt Mee Classic Solo 42.7km marathon, four person 66km relay, 13.75km

hill sprint.

Dayboro www.theruninn.com.au

May 4 Allez Sport Cross

Country Series

race three


1km and 500m, Maleny Golf Club.

Porters Lane,

Maleny


May 11 Muddrunners Caters to both the elite racer who wants to go hard multiple




May 11 Sunshine Coast

Run Series race

two

Three‐run series with a choice of 2km, 5km and 10km

distances, 7:30am start at Noosa Springs Golf Club and Spa.

Noosa www.atlasmultisports.com.au

May 18 Glasshouse 50 –

Cook’s Tour

Off‐road trail run with 5km, 10km, 30km and 50km running

events.

Woodford www.glasshousetrails.com.au

May 18 Mountain Designs

Adventure Race

Australia

Choice of courses, team sizes and adventures to suit every

racer from complete novices to hardcore racers. Compete

as an individual, team of two or three. Includes mountain

biking, trail running, trekking and a choice of adventure legs

which might include kayaking, swimming, canoeing, rock

climbing, canyoning, tubing, abseiling or archery.

Noosa

Hinterland

www.adventureraceaustralia.com.au

May 18 Allez Sport Cross

Country Series

race four


1km and 500m, at Caloundra’s Corbould Park.

Sunshine Coast

Turf Club,

Caloundra


May 25 Xtreme OCR

Autumn Series,

race three



teams welcome.


June 1 Allez Sport Cross

Country Series

race five


1km and 500m, next to Caloundra High School.

Ben Bennett

Park, Caloundra


June 8 Muddrunners Caters to both the elite racer who wants to go hard multiple




June 15 Allez Sport Cross

Country Series

race six


1km and 500m, Elizabeth Daniels Park.

Syd Lingard

Drive, Buderim


June 22 Caloundra

Foreshore Fun

Run

Foreshore fun runs including 10km and 3km. The 10km

starts at Golden Beach and finishes at Moffat Headland.

Caloundra www.caloundrafunrun.com

June 22 Xtreme OCR

Winter Series,

race one



teams welcome.


June 28 The Culminator

adventure race

8hr rogaine style adventure race. There will be multiple legs

with specific start times for each leg but no cut off. So you

can spend as much time or none on any leg , but with the

big points towards the end it will pay off to keep moving

South East

Queensland

www.adventureracing‐australia.com

July 6 Yakima Sunshine

MTB Series

Riders race the clock, starting at 30‐second intervals on a

downhill course.

Beerburrum www.qldmtb.com.au

July 6 Muddrunners Caters to both the elite racer who wants to go hard multiple






July 12 Wild Women’s

Adventure Race

4‐6hr women only adventure race, teams of two will

navigate ,trek ,mountain bike and kayak through a course in

the beautiful trails of the Sunshine Coast.

Sunshine Coast www.dareyouadventure.com.au

July 13 Sunshine Coast

Run Series – race

three

Twilight Neon Run ‐ University of the Sunshine Coast, 2km,

5km and 10km distances.

Sippy Downs www.atlasmultisports.com.au

July 20 Xtreme OCR

Winter Series,

race two



teams welcome.


July 25‐26 Caboolture 48, 24,

12, 6, 3, 1.5 hour

races

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.

This event is the AURA 48 hour championships, IAU bronze

road label, and a qualifying race for the IAU 24 hour World

Challenge. It can also be run as a relay team.

Caboolture www.geoffsruns.com

July 27 Pomona King of

the Mountain

Festival

The main race (the Bendigo Bank International Mountain

Challenge) is a steep, almost vertical climb up the mountain.

The festival program includes a family fun run and the Zinc

96.1FM Mountain Dash.

Pomona www.kingofthemountain.com.au

July 27 Flinders Tour A 10km, 25km and 50K trail run in the Glasshouse

Mountains. This is the second event in the Glasshouse Trails

Series. The start and finish at Beerburrum State School. The

ultra runners will run up Mt Beerburrum.

Glasshouse

Mountains

www.glasshousetrails.com.au

August 2‐3 The Stampede Run wild through an epic 5km or 10km obstacle course. It's

challenging, rewarding and bloody good fun for all fitness

levels. Junior Stampeders, aged 5‐11 years, take on an

awesome 2km Stampede with 10 specially designed kid‐

friendly obstacles.

Woodford www.thestampede.com.au

August 16‐17 Tough Mudder Hardcore 18‐20 km obstacle courses designed by British

Special Forces to test your all around strength, stamina,

mental grit and camaraderie.

Caloundra

South

www.toughmudder.com.au

August 23 Terra Assault Qld

Adventure Race.

12/16 hours

Mountain biking, running/trekking, kayaking, navigation

using map and compass, surprise disciplines

Sunshine Coast,

TBA

www.iadventure.com.au

August 23‐24 Rainbow Beach

Double Triathlon

An Olympic distance event run over two days. Race 1:

750m/20km/5km, also Active Kids Triathlon (race run in age

groups), Active First Timers Triathlon. Race 2:

750m/20km/5km.

Rainbow Beach www.rainbowbeachtriathlon.com.au

August 24 Maroochy River

Paddle

17km paddle from Dunethin Rock Scout Camp and travelling

downstream with the out‐going tide to finish in Eudlo Creek

at the Sunshine Coast Kayak Club.

Maroochy River www.maroochyriverpaddle.com.au

August 24 Xtreme OCR

Winter Series,

race three



teams welcome.


August 31 7 Sunshine Coast

Marathon and

Community

Festival

2km, 5km, 10km, 21.1km and 42.2km runs. Alexandra

Headland

www.sunshinecoastmarathon.com.au

September 6 Wishlist Row For

Cancer

Kayaks, dragon boats, outriggers, skis, surfboats, stand‐up

paddles, junior ironmen and ironwomen, Corporate

Outrigger Challenge and 000 Emergency Services bonanza.

Cotton Tree www.wishlist.org.au

September 13 The Glasshouse

100

The Glasshouse 100 is a 100 mile, 100km, 50km, 30km and

10km trail run in the Glasshouse Mountains. There is a field

limit of 350 across all events.

Beerburrum www.glasshousetrails.com.au

September 14 Ironman 70.3

Sunshine Coast

1.9km swim, 90km ride, 21.1km run. Mooloolaba www.ironman.com


Upcoming events...


Click on the links for more informationGot an event? Email us at: [email protected]

Continued next page



September

20‐21

Hells Bells and

Fairy Bells

A 24hr adventure race involving disciplines of mountain

biking, trail running, orienteering and kayaking. Fairy Bells is

about half the distance of Hells Bells and is good for teams

that want to try a longer event but don't feel ready to go

the 24hr course.

Sunshine Coast www.dareyouadventure.com.au

October 18‐19 Bribie Island

Series 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 31‐

November 2

Noosa Triathlon

and Multi Sport

Festival

Olympic distance triathlon, as well as a 1km ocean swim,

and a run/swim/run event.

Noosa www.usmevents.com.au

November 16 Rainbow Beach

Trail Runs

Run over 43km, 25km and 11km. All events finish at the

Sports Club.

Rainbow Beach www.traq.org.au

November 22 Hervey Bay 100

triathlon

2km swim, 80km ride, 18km run. Hervey Bay www.hb100.com.au

November 23 Triathlon Pink –

women’s only

event

Long: 300m swim/9km ride/3km run. Medium: 200m

swim/6km ride/2km run. Short: 100m swim/3km ride/1km

run. Kids: 50m swim/1.5km ride/500m run. Fun run: 5km ‐

2.5km and 1km dash (kids under10 only).

Kawana www.triathlonpink.com.au

December 2 Bribie Island

Series race two

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

December 21 Buderim9 cycling

challenge

Climb nine Buderim hills, covering more than 70km, within

three hours.

Buderim www.buderim9.com.au


Upcoming events...


Click on the links for more informationGot an event? Email us at :[email protected]


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