GETTING a stress fracture in her right heel may well be divine intervention for Anna Mendes. The 30-year-old mother of two was sidelined from long-distance running with the injury which has second in the women’s 30-34 age group at Cairns Ironman last month. She has been left humbled by her immediate success in the challenging world of Ironman led to a Lazarus-like resurrection of an elite sporting career. After just three triathlons she will pack her bags for the Holy Grail of Ironman racing. Anna qualified for Kona after finishing To Page 2 Breaking into the Big Island Photo: Marathon-photos.com Wednesday, July 3
Transcript
GETTING a stress fracture in herright heel may well be divineintervention for Anna Mendes.The 30-year-old mother of two was
sidelined from long-distancerunning with the injury which has
second in the women’s 30-34 agegroup at Cairns Ironman last month.She has been left humbled by her
immediate success in thechallenging world of Ironman
led to a Lazarus-like resurrection ofan elite sporting career.After just three triathlons shewill pack her bags for the HolyGrail of Ironman racing. Annaqualified for Kona after finishing To Page 2
Page 2 Sunshine Coast Multisport Mecca, July 3, 2013
triathlon. But getting backinto the pool took someencouragement.As a 17-year-old, Anna had
vowed to never again stareat the black line for gruellingpool sessions. That decisioncame before the 2000 SydneyOlympics, where she missedout on a spot in theAustralian swimming teamwhen defeated by the likes ofPatria Thomas and SusieO’Neil at trials in the 200mbutterfly.Studying Year 12, she
opted for a “life” away fromthe pool instead of havinganother crack at wearing thegreen and gold.“Being a competitiveswimmer you pretty muchhad to sacrifice everything. Ijust wanted to go out andenjoy life,” Anna said.With support from heractive husband Paulo, Annabecame a runner. Shecompleted four marathons,Gold Coast, Brisbane (twice)and the Great Ocean Road,but it wasn’t until the stressfracture 10 months ago thatled to triathlon.Once again it was Paulo
who encouraged her to stayactive and lured her intocycling. That paved the wayto regular Saturday rideswith a group of triathleteswho inspired her to try herhand at Ironman.Signing up to Cairns witheight months of preparation,Anna first tackled Hell of theWest at Goondiwindi inFebruary. There she shockedherself with an age groupvictory and third femaleoverall.She then raced over theOlympic distance atMooloolaba where she wassecond in her age group(missing winning by fiveseconds).But facing Cairns was amonumental challenge.“The whole week leading
into Cairns I was reallynervous even talking about
it. As soon as I arrived inCairns all the nerves justwent away, but on race daywhen I was saying goodbye tomy husband and my girls Ijust started crying,” Annasaid.“It was really emotional
because of all the sacrificesthat not only I have made butmy husband has made for meto be able to do this.“Ironman is a selfish sport
but there are so manysacrifices other people makefor you to train.”But some 10 hours later,tears of emotion turned totears of triumph.She was the first female
out of the water with a swimtime of 53:11.That was followed by a
5:27:16 bike, which wasimpressive enough againsttough head winds but washampered by two flats on herfront tyre. Her final 30kmwas done on a wheel withonly about 40psi.Anna then finished the daywith a 3:42:12 marathon.“Never once did I have anegative moment,” Annasaid. “I enjoyed everymoment, even the last 10k of
the run when your legs areyelling at you to stop. I lovedit...I embraced it all.“It was everything andmore than I expected it tobe.”While Anna knew she was
in second position withinher category, the worldchampionships were neveron her radar.“Kona never entered intomy head during the race. Ithought they might take onespot but I was lucky theytook the top two,” she said.“To qualify for Kona was a
dream, never did I think inmy first Ironman it would bepossible. I knew I could doall three legs but I didn’tknow how successfully on
race day.“It has all sunken in
now...having these few weeksoff has given me time to thinkabout it and I’m reallyfocussed and I’m reallypumped to go over there andexperience it because not toomany people can say theyhave raced Kona.”Anna’s first job is being a
mother to Poppi, 3, andMaggie, 2, but she also workspart-time at Siena CatholicPrimary School.Her training regime gets
back into full swing from July1, and she is hoping to tackleSunshine Coast 70.3 (if a spotbecomes available) in thelead-up to the worldchampionships.
Ironman rookie already on her way to KonaVITAL STATISTICSIronman training tips which haveworked for Anna:■ Train to heart rate. “That is acrucial thing with me. I work onheart rate zones, so for longerdistance I have a heart ratezone I stick to and don’t goabove.” Anna also undertakesspeed sessions, but for longerruns and rides she maintainsher aerobic heart rate zone.■ Nutrition is vital. Annaensures she eats frequently onthe bike to consume the rightamount of calories. She hasfound Torq bars and gels thebest to stomach duringtraining and racing.Favourite runs: Around PointCartwright, Mooloolaba andCotton Tree areas.Favourite rides: Anna loves thehinterland, includingConondale, Maleny andMontville.
Anna Mendes on the run in her first Ironman outing at Cairns.Photo: Marathon-photos.com
Sunshine Coast Multisport Mecca, July 3, 2013 Page 3
SOME wild women will belet loose on the SunshineCoast hinterland thisweekend.About 50 teams of two willjoin the second annual WildWomen Adventure Racewhich will headquartered atLandsborough State Schoolon Saturday.It’s the solitary
women’s-only adventurerace staged in Australiadesigned to provide a funintroduction to the sport.Teams will be given a mapone hour before race start,with the course forecast totake between four and sixhours to complete. Thefastest team is expected toget the job done in aboutfour-and-a-half hours.The full course map willprovide clues as to thewhereabouts of eachcheckpoint. Some aremandatory, some optional,but there are time penaltiesfor those who do not reachrequired destinations.At each checkpoint is an
individual clicker andcompetitors must clip boxeson their race cards to signifycompleting each section.Competitors need amountain bike, compass,navigation skills, basic levelof fitness and a sense ofadventure. Along thereroute there are a range ofactivities, which can seethem undertake tasks onland, as well as on or in thewater.
While restricted to teamsof two, teams can racetogether as a group.Adventure racing is notrestricted to the super-fit, itrequires wide-rangingability and directionalacumen.Sarah and John Carey ofCyclezone are part of therace’s organisational team,who said this is a great wayto get a taste of thisfledgling sport.“This is an entry into a
fun sport which shows it’snot too hardcore or maledominated,” John said.“It’s challenging but it’s
achievable. It’s nothigh-paced. You need to befit and healthy, you don’tneed to be fast.“Win lose or draw,
guaranteed you will havehad a good time.”Adventure racing israpidly gaining a strongsupport base acrossAustralia, and next monththe Sunshine Coast will hostthe 24-hour Hells Bells andFairy Bells race.Hells Bells is a non-stop
24hr adventure raceinvolving trekking,mountain biking, kayakingand other adventuredisciplines. Mixed, male orfemale teams of two mustnavigate their wayunsupported through anarduous 100+km course thatis only revealed to themhours before the race.For more information visiton both events visitwww.dareyouadventure.com.au.
Women are ready to get wild
Sarah Carey (pre pregnancy) and Lea Curtis leading up to theWild Women Adventure Race. Photo: Brett Wortman
Former pro-continental cyclist Ben Johnson of Noosa Heads has launched his own brand - Johnson Bikes.
Page 4 Sunshine Coast Multisport Mecca, July 3, 2013
A FORMER professionalcyclist has rejected the topbikes ridden by Tour deFrance riders to create hisown brand.Noosa’s Ben Johnson hasdeveloped what he considersto be the best bike in themarket from his Johnsonrange.The elite cyclist shouldknow having raced manytop-of-the-range team bikesin his professional career.“I’ve ridden a myriad ofdifferent brands and ourEsquire top-of-the-line roadframe is the best bike I’veridden,” Ben said.“It’s lightweight, super
responsive, and it looks greatat the coffee shop after aride.”Ben, 30, is not fazed byBritish champions MarkCavendish, Sir Chris Hoy,Victoria Pendleton and ChrisBoardman along with worldcycling great Belgium’s EddyMerckx having their own lineof bikes.He says much of theproduct churned out isessentially similar in looks.“There has to be a point ofdifference,” he said of thegrowing bike market bustlingwith many brands.“Every bike store I visitedis exactly the same. Theyhave the same product, andwith online retail, you have to
have a point of difference.“The Johnson brand is
different from anything elsein the market.“When I was doing my
research and slipped backinto the industry after Istopped cycling, there was agap in the market for a bikethat I liked.“The Johnson bike is
everything I want in a bike.“We used the best
materials. The carbon is thebest you can buy from themanufacturer who isrenowned for making thebest carbon in the world.”The elite cyclist hasworked with engineers tocreate a unique frame design.Quality control is taken
seriously so that his bikebrand has credibility.“The box section tubing
tests the strongest and thestiffest and it’s the mostresponsive.“We’ve manipulated the
carbon so that it’s verycomfortable to ride.”Although his pro race days
are over, he enjoys riding onthe Sunshine Coast andtinkering with bikes.The attention to detail isthe sign of a true master,both as the rider and thedesigner.The road frame, clad inmatte black and white, blueand red details accentuatesthe components. The brushed
Bespoke bikes stand out from the crowdBy HELEN TSITOURIS
metal of the Campagnologroupset are like jewels inthe frame. The complete lackof extraneous colour on theroad bike has taken cleanlines for another level.Ben has producedhigh-quality modern andclassic retro-feel bikes thatare appealing to the eye asthey are out on the road.“I’m not riding to win theworld championshipsanymore but I want to go outthere on a bike and be verycomfortable,” he said.“The angle of the frame isvery traditional so thebalance of the bike is, in myopinion, spot-on. These bikesride and handle beautifully.”It’s been two years in themaking and trips overseas tomanufacturers for a quality“Rolls-Royce style of bike”.Ben said the Johnsonbrand is a premium productfor a reasonable price. “Wehave not cut corners to bringthe price down. But we havegone straight from themanufacturer and to theconsumer.”The top-of-the-line bikesare fitted with Campagnoloand Featherlight wheels.Ben is liberated to create aclassic brand since leaving
the environs of the world ofprofessional cycling.Ben spent eight years in
Europe racing for Cofidis, aFrench team Agritubel thenwith Garmin SlipStream.“You eat, live, breathe
cycling 12 months of the yearand being in Europe, I didn’thave the accessibility ofdesigning bikes or buildingfurniture which I love doing,”he said.“Now, cycling is not a job,it’s something I go out andenjoy and it’s not so serious.“It has been something I’vewanted to do since I stoppedracing professionally.”Ben’s Johnson range alsoincludes fixies and vintageclassic bikes.“I’m a bit of an old soul andI love the look of thesteel-frame traditional bikethat is functional and verycomfortable to ride,” Bensaid.“We used that old-schooltradition utilising the besttechnology we can source.“Our vintage range arebikes that you can commuteon every day. They arebeautiful timeless aestheticpiece that don’t date.“I wanted to design bikes
that you can ride on for acouple of hours and come
back and park them in yourlounge and make that afeature of your house.”The classic motorbikeparked next to the craftedcycling bikes in the NoosaBike Shop is an extension ofhis brand.“The cycling culture and
that traditional aesthetic is
transcended into a lot ofdifferent industries. Thepeople who are into vintagebikes are into vintagemotorbikes and qualityfurniture.“I’ve got a ’69
baby-blue-coloured Mercedesand an old Honda motorbike.I’m into all that old stuff.”
Ben creates the Rolls-Royce of ridesFrom Page 4
VITAL STATISTICSWhat they cost...Johnson Esquire (St.Keith edition) ...............................................$3699Johnson Esquire SL ......................................................................$6499Johnson Esquire SL EPS..............................................................$8499Vintage bikes start from $700The bikes are available at Noosa Bike ShopShop 7, Homemaker Centre, Mary Street, Noosavillewww.johnsonbikes.com.auwww.noosabikeshop.com.au
Sunshine Coast Multisport Mecca, July 3, 2013 Page 5
Page 6 Sunshine Coast Multisport Mecca, July 3, 2013
FANCY a multi-day challengeriding from Sydney to Noosa?Boutique Cycling Tourswill take up to 20 cyclists forthe 1200km route on October5.The Noosa-based tourcompany asks each rider toraise $500 which will gotoward Riding for theDisabled Sunshine Coast.This excludes the $3600 tourcost.Owner operator Paul Fugesaid all riders are welcome.He stresses the charity ridewill not be treated as acompetition becauseexhaustion can take the glossout of the adventure.“Obviously you have to behonest about your fitness,”Paul said.“Beginning your leisurecycling with a 178km daywould be colossal mistake,but aiming to complete onerequires training,preparation and forethought– which makes the finalachievement satisfying.”The 10-day event will takeriders along the coaststopping at quaint beachtowns.“We are going to ride alongas a group, soak up theatmosphere and the culture.“We are not going to have
a smash-fest and we aregoing to cruise along andenjoy the experience. It’s anopportunity for people to seetheir own country.“Not many people have puttheir hand up to have done itand if you have, you’ve beentravelling at 100kmh in a carand wouldn’t have enjoyedthe beauty of thecountryside.”Planning and organising acycling tour can be stressfulbut help is at hand.Paul aims to make the rideas enjoyable and hassle-freeas possible.“It’s a great opportunity fornovice cyclists to come as
we’ll have transport behind,”Paul said.“They are not going to feelintimidated as we will have acar following us.“We will average 150km a
day which is some prettyserious riding. Day two is178km and the shortest day is96km.“If someone wants to comealong on a mountain bike andsit in for 15km and say ‘that’sit I’m done’, they can, thentravel in the van until we getto the next town.“The people in the groupshould support the weakestrider. The reason I’m doingthese trips is to shareexperiences with people whohave never done it.”Paul will take the stressout of logistics and handle allthe route planning.“You don’t waste timethinking about going frompoint A to B,” he said.“Everything is organised
from transfers to flights thenI know in my ledger where
and when everyone is turningup.”
Are you up for the 10-day challenge?By HELEN TSITOURIS
Boutique Cycling Tours is hosting a ride from Sydney to Noosa in October.
VITAL STATISTICSItineraryDay 1. Vacluse to Newcastle which includes 22km of Ferry travel,161km of riding and accommodation in Newcastle.Day 2. Newcastle to Taree, 178km in the saddle andaccommodation in Taree.Day 3. Taree to Kempsey, 150km and accommodation in Kempsey.Day 4. Kempsey to Woolgoolga, 139km and accommodation inWoolgoolga.Day 5. Rest dayDay 6. Woolgoolga to Iluka, 132km ride and accommodation inIluka.Day 7. Iluka to Byron Bay 100km, and accommodation in ByronBay.Day 8. Byron Bay to Hope Island 139km and accommodation inHope Island or Surfers Paradise.Day 9. Hope Island to Beerburrum 137km and accommodation inBeerburrum.Day 10. Beerburrum to Noosa 96km, dinner in Noosa andpresentation of funds to the Riding for the Disabled Committee.Cost $3600 per person twin share, single rooms can be arrangedTour includes: One way flight to Sydney, travel insurance,accommodation, meals and snacks, sports drinks, cycling jerseyand knicks, training program, mechanic.Visit www.boutiquecyclingtours.com.au for more [email protected] 598033
Page 8 Sunshine Coast Multisport Mecca, July 3, 2013
JUST how much energy areyou producing on the bike? Isyour heart rate a fairindicator of output?Power meters can answer
those questions and more.“Once you have used apower meter of any form youare almost riding blindwithout one,” CyclezoneMooloolaba’s John Careysaid.“Knowing what is aroundand available nowadays thereis no better way to train.”Like carbon wheels fiveyears ago, power meters arenow beginning to find favourwith the cycling and triathlonfraternity.They are the only realindicator of how much poweris being generated and aremore accurate than yourheart rate. Rather thanproviding speed or cadence,the meters give a reading inwattage.This enables riders tomaintain specific poweroutputs no matter the
conditions.But the rub is expense andweight. They start fromabout $1000 and rise to about$3000, also costing you about400-900 grams in the process.One of the best and mostcost-effective options on themarket is a CycleOpsPowerTap which is actuallythe rear wheel hub. One
problem with the hub is itsembedded in your wheel,which may not be your raceor wind trainer wheel.Another option is to have
the power meters in thecranksets. Brands such asQuarq and SRM offercrankset versions.All give the similar data
but with varying degrees of
accuracy, the hub derivativesare within about 2% while thecranksets are within 3%.“Training with power
meters simplifies things onrace day. You can governyour own effort and calculatehow many calories burned,and know exactly how manycalories to consume prior andduring the race,” John said.
Watt’s up with analysing your pedal power
The Quarq power meter is embedded in the crankset.
athletes looking for the best results from the training incorporate chiropractic. Justlike you would tune your bike to keep in running fast, your body is the same. whenyour spine is out of place, performance and results suffer. especially in training andsport, your body can take a serious beating. Chiropractic helps in multiple ways.
drdavid in 2013MooLooLabatriatHLon
1. injurymanagementChiropractic reducesstress in the body,allowing quicker healingtimes.
2. injury preventionMaintaining a strong spineprevents serious injuries
3. Sports performanceChiropractic improvesfunction of your muscles,your heart, and your lungs.
don’t leave your performance to the luck of the irish
Sunshine Coast Multisport Mecca, July 3, 2013 Page 9
AS ATHLETES we focus onbuilding strong muscles tohelp us perform the activitieswe love.However, there are a group
of muscles that are crucial toour physical health that areoften talked about but maynot be properly understood.These muscles are our core.First of all you need toreconsider what you havealways thought is your core.It is not the six-packmuscles.These muscles look pretty
and help us flex our torso,but are not involved with thedeep control and stabilisationof the spine and pelvis.Our core creates a cylinder
of support around our spine.On top we have thediaphragm, below we havethe pelvic floor, around thefront and sides we have thetransversus abdominis and atthe back we have themultifidus.These muscles are allinterlinked and providegentle stiffening of the jointsso to preventmicro shearingmovements.When we
move our armsand legs, weproduce aforce, whichcreates torqueat the spineand pelvis.Without thecore muscles,those microshearing forceslead to overloading ofadjacent structures,weakness and reduced poweroutput.If working correctly, the
core is always on, sitting instandby like our computers,ready to leap into actionwhen load is applied.This load can come from
lifting, coughing, sneezing,laughing, abdominal strain(think sit-ups) and,particularly, from exercise.The downward force that
comes through thesemuscles when we exercise isquite significant, and if theyare not working properly itcan lead to weakness anddysfunction.Without correct activationof the core it can allowexcessive shearing focus tooccur through our pelvis andlower back.The body tries to
compensate byover-activating the largeglobal muscles, but because
these musclesare designed tomove yourjoints, ratherthan stabilisethem, theybecome tightand inflexible,leading toinjury.The majority
of injuriesaround thespine and pelviscan be linked to
poor core stability, along withepisodes of incontinence(loss of urine).An unstable core can beseen in a rocking and rolling
pelvis when running,inability to keep “tall hips”,reduced body roll whenswimming, or a sore lowerback after paddling orcycling.To help protect the core,make sure you avoid anyactivity that bulges out theabdominal wall.This includes sit- ups,slumped postures, strainingwhen lifting, and forcing abladder or bowel movementto “hurry things along” sonot to be caught short whileout on the next ride or run.If unsure of how to activate
your deep core system, goand speak to a healthprofessional experienced inretraining the core.They can help teach you
how to switch on the correctmuscles, and then progressyour strength training so thatyou are recruiting thesemuscles when you need themmost during those times ofmuscle fatigue duringtraining or racing.Any athlete’s control intheir sport will improve whentheir core muscles arestrong.It allows all of the force
generated by your body to goforwards, not wasted withside to side movements.The added bonus is thatour arms and legs have astable base to work off,stopping the shearing forcesthat generate imbalances,significantly reducing therisk of an overuse injury.
Getting to the core of some injuriesBy MARGIE
ATTHOWPhyisiotherapist
and elitemiddle-distance
runner
KEY AREAS■ The core is made up of thetransversus abdominis,multifidus and pelvic floor. Notthe six-pack.■ An unstable core can beseen in a “rocking and rolling”pelvis when running, inability tokeep tall hips, reduced bodyroll when swimming, or a sorelower back after running orcycling.■ A stable core will helpprotect your entire body frominjury.
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Sunshine Coast Multisport Mecca, July 3, 2013 Page 11
IT’S the global adventureseries that criss-crosseshemispheres, offeringintrepid athletes the chanceto race and explore areas ofextreme wilderness.The Adventure RacingWorld Series offers athletesthe chance to race andexplore far-flung destinationsin a collection of organisedevents.Couple Craig Bycroft and
Louise Foulkes manage theinternational competitionsfrom their favourite place onthe planet – Buderim.Through their website, theadventure-loving pairmonitors the competitionsand deals with the logistics ofplanning schedules incountries around the world.Craig, 38, stumbled acrosshis love for extremeadventure sports as an armyofficer.“That achievement andthat sense of accomplishingthe goal is what got mehooked,” Craig said.“The army was definitelywhat brought out myadventurous side.”
With wife Louise, 39, akeen mountain bike rider andadventure-junkie, theparents-of-two were theperfect candidates to be atthe forefront of the RacingWorld Series.“What is most uniqueabout adventure racing is thesense of achievement you getfrom completing the eventbecause it’s so physicallydemanding,” Craig said.“It takes everything youhave to finish.“The people we deal withare quite amazing athletes.”As part of the series
endurance experts push
themselves through differentdisciplines includingmountain biking, trekking,kayaking and orienteering.“Becoming the AdventureRacing World Champions isthe ultimate prize in
adventure racing,” Craigsaid.Craig put his own expertiseto the ultimate test to plan anevent in South Australia’sFlinders Ranges.The leg of the series will be
staged in September, and willsee teams of four competitorstrek, mountain bike andkayak for five–10 days over a700km course.For more information, visitwww.arworldseries.com.
Louise Foulkes and Craig Bycroft manage the Adventure Racing World Series from theirBuderim office. Photo: Brett Wortman
“The people wedeal with arequite amazingathletes.”
Page 12 Sunshine Coast Multisport Mecca, July 3, 2013
WITH the explosion ofinterest lately in triathlon,especially amongmiddle-aged athletes, the onething that is a commonreoccurrence is the lack ofswimming and swim trainingat an early age.Or they have neglected theswimming during the middlepart of their lives, due towork, family or othercommitments.I have been involved intriathlon for 22 years, 11years of that as a coach ofSunshine Coast TriathlonAcademy and there are twomajor factors that I have seenand dealt with on a regularbasis.One is head position andthe other is timing (arms andbreathing).As you can see from thediagram, the yellow linesshow where the swimmer isin their current position andthe green lines is where theswimmer should be.I’ll explain.# 1 Head position – fromhere we see the swimmer
with a slight arc in the bodyfrom top hand on entry to thefeet.This is caused by the late
taking of the breath inrelation to the arm comingthrough on the catch. In thisposition the head should belooking at 90 degrees ratherthan the 45 degrees we see.This in turn brings thehand on entry across thecentre line of the body,therefore creating a slightarc in the body. Too high ahead position especially onbreathing will sink the hipsand legs.Correction – By followingthe green line on entry of thestroke will straighten theswimmer in the water by notcrossing over the centre lineof the body.
Breathing to the side of thepool will help the swimmerget on top of the stroke onthe catch.# 2 Timing (arms and
breathing) – From here wecan see where the left arm isin yellow on the pull phase.This is another reason whythis swimmer has the slightarc in the body from entry tothe feet.By being late on the
release phase at the hips itcauses the arm on entry tocome across the line of thebody causing the swimmer tobe out of timing.Correction - The green
arrow indicates where thearm should be at this point ofthe swim stroke.It’s about pushing out at
the hips not pushing past the
hips which also cause thedragging of the arm on entryacross the line of the body.Underwater and abovewater video analysis is nowavailable at SCTA and a VasaSwim Ergo dry land machinethat evaluates wattage, rpmand distance travelled. Formore information phoneToby Coote 0414 765 861,www.scta.com.au [email protected]
Two important tips for improved efficiencyBy TOBYCOOTE
Test drive The 21st Century Beetle and you’llexperience an advanced Volkswagen with thespirit and heritage of the original Beetle.Featuring a distinct new look, 118kW TSI petrolengine, 17” Rotor alloys, choice of 6 speed manualor 7 speed DSG transmission plus iconic designelements, The 21st Century Beetle is the perfectblend of past and present.
Visit Gary Crick Volkswagen for a test drive today.
The Perfect Beetle.75 years in the making.
ENERGISED with a slickerskin and classier cabindetails, an all-new Mazda3will be unleashed on anadoring Australian publicearly next year.Opting for evolution ratherthan revolution, this new ’3has a fitter appearance.We were the first in theworld to see the Japanesecarmaker’s all-importanthatch, unveiled in Melbourneahead of New York, London,St Petersburg and Istanbul.It is a vital car for Mazdaglobally and Down Under. Forthe past two years the ’3 wasAustralia’s best-selling carand it’s once again fightingfor the title, although thingsare tight with thetwo-pronged Toyota attackfrom Corolla and HiLux. ButMazda is confident it has theproduct that will maintainsales momentum.Sculpted designIn profile, the newMazda3’s waistline has wavesof building momentum. Thebeltline lifts with the bonnet,dips at the windscreen andlifts again toward the rear.Inspiration includes acheetah in full flight, the
design indicative of pent-upexplosive energy, to give anappearance of speed evenwhile standing still.Up front is a new signaturecorporate grille, similar towhat we’ve seen on the CX-5and Mazda6, which were thefirst to wear the company’s“Kodo” design. It’spronounced and proud –reminiscent of Supermanunveiling his moniker fromClark Kent attire.The new Mazda3 is on a
wheelbase that is 60mmlonger and 40mm wider,while sitting 15mm lowerthan its predecessor. Yet thelength is exactly the same asthe outgoing model, while thesedan is 10mm shorter.Up-market interiorHefty ground has beenmade in cabin ambience.A new carbon-fibre lookmaterial, along with highsheen satin chrome finishesare the highlights of a morecontemporary interior.On show this week was a
range-topping derivative,with beautifully soft two-toneleather seats and a slickpop-up 17cm colour screen,which reminds us of theMercedes-Benz A-Class.Refined leather-stitched
coverings also adorned thesteering wheel, hand brakeand console. There is extrainterior space, with animproved outlook for thefront passenger, while theA-pillars have been moved100mm rearward for betterperipheral vision.Two adults can find
comfort in the back, eventhose above 180cm (aided byhollowed front seatbacks, forbetter knee space) butchildren might find theswooping lines of the rearwindow impedes the view.Rear pews also have higherseatbacks for improvedcomfort.EnginesTwo four-cylinder petrolengines will be available atlaunch.The 2.0-litre producesmaximum power of 114kWand 200Nm of torque, whilethe larger 2.5-litre unit has anoutput of 138kW and 250Nm.Mazda was tight-lipped on
when a diesel variant wouldbecome available but that can
be expected some time in theMazda3’s lifecycle.Not that fuel consumptionwill be an issue. Thecompany’s Skyactivetechnology includes strippingweight (it will be at least 50kglighter) and various fuelefficiency features, so expectthe 2.0-litre to achieve lessthan six litres for every100km.There was also no
confirmation of whether apower-packed MPS versionwould return.What do you get?Mazda showed off somenew gadgets, including ahead-up display, whichprojects your speed and satnav information onto thewindscreen. It’s afunctionality seen on manyEuropean models and alsodebuted on the new VFCommodore.Cool stuff like lane
departure warnings, radarcruise control and frontalcollision warning are alsofeatured.
Sunshine Coast Multisport Mecca, July 3, 2013 Page 15
WHAT gets you motivated?We are surrounded bymotivational quotes (and Iam a sucker for them) but isthat what really gets you outof bed when the alarm goesoff at 4.30am and it is fourdegrees?I think not.As the cooler weather hassettled in and the motivationtends to die off a little, I havea few little tricks that helpwith my winter motivation...Meeting a friend for training
sessionWho wants to let a friend
down by not turning up to atraining session? No one!When you have to meetsomeone for a trainingsession you always seem alittle more motivated. Wetrain for fun and friendshipas well as for strength andgood health. If you can’t do aworkout together, maybecatching up afterwards for acoffee/juice will help you getout of bed.Buying or getting somethingnewI know this might sound alittle excessive, but wheneverI get new togs I’m alwayskeen to get in the pool, newrunning shoes make me wantto run and anything to spiceup the cycling is a treat.Buying something new canbe quite motivating.You are probably keen totest it out but there is alsothe element of sharing yournew find with your trainingbuddies.There are so many
wonderful products out therefor winter training.Mixing your training a bitTrying something newwith your training is likely tokeep the motivation up. Myrecent mountain bikeadventures definitely havemotivated me to actuallytrain a bit on the mountainbike.Sometimes I change myrunning routes, swimminglocations/squads or go offroad with trail running – it’sfun to try new things.Having a bit of “me” timeI’m not happy to say this –but I will – sometimes havinga break from the parentinggig is pretty motivating. Yes,it’s cold outside, maybe evena little bit dark, but if MrIronchick offers to cookdinner so I can go for a run,you should see just howquickly I get motivated! If
only I could bottle thatmotivation.Having mini goals/racesIf I have a big goal later inthe season, I always like tostructure the program sothere are smaller mini racesbuilding up to it. Theseevents can help me evaluatemy progress and also keepme on track.A little bit of fearKnowing that there is a big
race coming up alwaysinstills a little bit of fear.While I don’t think it is
healthy to train completelyon fear, I do know that fearmotivates me to train smartnow so it hurts less down thetrack.Have a coach/program soyou’re accountableOn the other hand, being
motivated all the time can beexhausting. Sometimes it isgood to just do what needs to
be done – be in the moment.This is even more pertinentduring winter. The structurefrom a coach or a programmight help you think less andsimply get the job done. Youdon’t have to be fullymotivated all the time, butyou feel you have a sense ofaccountability to thisperson/group. That in itselfcan be motivating.The program structurehelps me stay on trackduring winter.
Maintain your inspiration through winter
There are some little training tricks which help you stay on track during winter.
Page 16 Sunshine Coast Multisport Mecca, July 3, 2013
RUNNING enthusiasts willget the rare opportunity torub shoulders with one ofAustralia’s greatest longdistance runners at thisyear’s McDonald’s TownsvilleRunning Festival on Sunday,August 4.Four-time Olympian SteveMoneghetti will take part inthis year’s festival as aspecial guest, not onlyrunning on the day but alsoattending the WelcomeCocktails and ANZ FridayNight Welcoming Dinner onAugust 2 and hosting arunning workshop onSaturday, August 3.Townsville Road Runnerspresident Anthony Hockingssaid Mona’s visit wasgenerating a lot ofexcitement in Townsville’srunning circles.“Mona is one of Australia’smost iconic long distance
runners and is as relevant tothe sport today as he waswhen he first caught thenation’s attention at theCommonwealth Games backin 1986,” said Mr Hockings.“We hope Mona’s visit willinspire runners of all levels –from beginners right throughto veterans – to take part inthis year’s Running Festivaland aspire to set and achievenew goals for themselves.“The Townsville Road
Runners are confident thatMona will also help attractnew festival participantsfrom out of town.”Non-locals account for
more than half of the annualTownsville RunningFestival’s numbers, and wereresponsible for big increasesin the weekend’s TonyIreland Holden TownsvilleMarathon and QueenslandCountry Health Half
Marathon in 2012.The Townsville Running
FestivalThe McDonald’sTownsville Running Festival(MTRF) began in 1999 with amere 215 competitors andthree events on offer.By 2012, MTRF had grown
to a six-race event, whichdrew more than 2300 seriouscompetitors and socialrunners/walkers. Of theseregistrants, more than 50%travelled to Townsville fromneighbouring cities such asCairns and Mackay,interstate and as far afield asJapan, Germany, Switzerland,France and the UnitedKingdom.MTRF’s six events include
a certified marathon(42.2km), a half marathon(21.1km), a 10km and aselection of 5km funrun/walks.
All of the courses windalong the Coral Sea, withpanaromic views ofTownsville’s award-winningStrand Beach, Rowes Bay,Magnetic Island and therecently revamped historiccity centre.MTRF is an initiative of theTownsville Road Runners, aclub that aims to promoterunning in Townsvillethrough a comprehensiveprogram of races, social runs,training and fun runs.The Townsville RoadRunners was established in1972 and signs about 300financial members per year,with many occasionalrunners participating asvisitors.For information, and toregister for the McDonald’sTownsville Running Festival,visit the website atwww.townsvillerunningfestival.com.
Long distance legend set for TownsvilleFour-time Olympian Steve Moneghetti will take part in this year’s Townsville Running Festival.
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