SEE CYCLEZONE, SHOP 7/105 BRISBANE ROAD, MOOLOOLABA Wednesday, May 7 Wednesday, May 7 WHAT began as simple ride has delivered what could become one of the most anticipated events on the Sunshine Coast’s cycling calendar. large-scale event for fundraising and more than 100 competitors. The ride’s main focus was to be a test, but fun. FULL STORY PAGE 2 They covered 220km, and it attracted riders of all levels. It has already attracted the attention of riders from Brisbane and Toowoomba, and next year could spawn a The inaugural TOOMOO 220 has received rave reviews from more than 40 riders who made the trek from Toowoomba to Mooloolaba on Saturday. Rekindling riding passion
Transcript
SEE CYCLEZONE, SHOP 7/105 BRISBANE ROAD, MOOLOOLABA
Wednesday, May 7Wednesday, May 7
WHAT began as simple ridehas delivered what couldbecome one of the mostanticipated events on theSunshine Coast’s cyclingcalendar.
large-scale event forfundraising and more than100 competitors.
The ride’s main focus wasto be a test, but fun.
FULL STORY PAGE 2
They covered 220km, andit attracted riders of all levels.
It has already attracted theattention of riders fromBrisbane and Toowoomba,and next year could spawn a
The inaugural TOOMOO220 has received ravereviews from more than 40riders who made the trekfrom Toowoomba toMooloolaba on Saturday.
IT’S 5am on Saturday, May 3,in Toowoomba. Forty-sixintrepid Sunny Coast cyclistsshiver together in an oldweatherboard hall, outside thewind is a howling 30kph thewind chill factor droppingtemps to just above freezing.
A hearty breakfast is somerespite before a quick briefingand a deep breath as theynervously mount their bikes tostart what for some will be amammoth personal test –riding Toowoomba toMooloolaba in a single day,peddling 220km, and climbing2000 metres of elevation justfor the joy of it.
Welcome to the inauguralTOOMOO.
Designed as a ride to putcyclists back in touch with whythey love riding their bikes, theTOOMOO was looking like itwould do anything but...theunseasonable cold and highwinds ensured the daybreakride out of town cranked up thetension.
Only the spectacular sunrise
provided a glimpse of what wasin store.
The overriding objective ofthe TOOMOO is fun, sure to bea test but ultimately to be fun.
As Dave Fellows, the chieforganiser, said “the ride will bea success in my view if at theend of the day, the riders areexcited, smiling and obliviousto the distance involved”.
The pack weaved east toHampton in good time assistedby the strong tail wind beforediving down a 6km descentinto the stunningRavensbourne National Park.
Climbing out theyencountered the first of whatwould become a series ofwelcome distractions, nearingthe top of the climb just as thelegs were screaming, the"Motivational Cows” appearedas if by magic to urge riders onin true Tour de France style,adding power to the legs andenergy to the mind; setting thethem up perfectly for the 35kmdescent into Esk.
That was where the
"Directional Cows” pointedthem toward Somerset Dam fora deserved lunch break.
The Motivational andDirectional Cows continued todrive the riders ever homewardthrough Kilcoy, Woodford,Peachester, Landsborough andfinally Mooloolaba Esplanade.
With 220km done in ninehours and it would seem withease as smiling energisedparticipants high-fived each
other and the war storiesbegan.
“Sure it’ll be on next year,there are many who havealready committed,” Dave said.
“I can't wait, it’ll be for a welldeserved local charity this timeand triple the numbers. Chalkin the first Saturday in May andget out on your bike you aregoing to have to get somemiles in your legs but it’ll beworth it.”
Smiling through rewarding trek
Michelle Singer and Steve Halliday lead the bunch.
Fiona Duce. Ken Altof.
David Docherty and his wife Tennille. The “Cows” were keptsecret from the riders by the wives and girlfriends, and theyprovided amazing motivation and support.
Page 2 Sunshine Coast Multisport Mecca, May 7, 2014
Sunshine Coast Multisport Mecca, May 7, 2014 Page 3
EVERYTHING Sam Hemsleytouches turns to gold.
The talented athlete hasmade a name for herself on theSunshine Coast as a strongroad rider, but in recent timesthe 29-year-old has dipped hertoe in triathlon waters withimmediate success.
She took part in theQueensland Cross-TriathlonChampionships on April 24-25,where she not only won thetriathlon component but alsosecured the Dirt Mistress title.
Sam won the 1km swim,30km mountain bike ride and a10.5km trail run triathlon by 19seconds from Nina Wright onthe opening day, and thenundertook the 8km trail run thatafternoon, followed by a 50kmmountain bike ride the nextday. Her cumulative time wasmore than 40 minutes fasterthan the nearest femalecompetitor.
It was her first off-roadtriathlon, but she did competein the Cairns 70.3 last yearalong with the past twoMooloolaba triathlons.
“It was nice to get off theroad again and play in the dirt. Iused to do quite a fewmarathon-distance mountainbike races down in Canberra,”Sam said.
“But since moving to theSunshine Coast I haven’t reallydone anything like that.”
Sam was originally asuccessful outrigging paddler,and moved to Canberra fromTownsville. She was actuallypart of a national talentidentification squad forflat-water kayaking and basedon the Sunshine Coast in 2009,before returning to Canberra sixmonths later.
That was when she took uproad riding, and essentiallytransferred from the kayakingsquad to the cycling program.
Sam is highly regarded asone of the region’s leading roadriders, and is often the onlyfemale in the regular training
bunch rides. Despite amplesuccess, the lure of triathlonpiqued her interest with somany local events.
“I am terrible at sticking toone thing so I thought why notgive triathlon a go,” she said. “Ihave got a lot of friends in thatcircle so it’s as much a socialthing as it is competitive.
“It (the off-road event)definitely gave me a taste to doa bit more.”
Sam is booked into theSunshine Coast 70.3, andhaving attracted the eye ofnational off-road selectorscould consider making theAustralian team next year forthe world championships.
The Coast and the “Sams”dominated the podium at theoff-road event.
Sam Stow’s return tooff-road triathlon racing reapedimmediate rewards, after hewon the Dirt Master title.
Following a close first day,his riding prowess came to thefore on the second day’s 50kmmountain bike ride where hemanaged to put time intosecond-place finisher TaylorCharlton.
“It was heaps of fun. I got anew mountain bike fromWarren (McDonald) of Finn andDash at Cotton Tree and it wentreally well,” he said.
Sam said the most testingtime came in Saturdayafternoon’s 8km trail run whenhe had Taylor hot on his heels.
“It was a really hard run…itnearly destroyed me,” he said.
“I’m impressed I survived the
weekend.”Sam said he had now
entered the Melbournemarathon which will be held inOctober, while he also plans toundertake the 30km race aspart of the Cook’s TourGlasshouse Trail Runs seriesthis month.
Meanwhile, Ryan Quade saidbefore the 50km mountain bikerace it would be a goodindicator of his form, and itseems he is set for a big year.
He finished the seven-lapcourse in just over two hours,about seven minutes ahead ofSPM team-mate Sam Stow.
Sams dominate off-road titlesBy GRANT EDWARDS
The SPM team raring to step off-road are Ryan Quade, Sam Stow, Harry Burnett and Saman-tha Hemsley.
TRAINING WEEKHere is a general training week for Sam Hemsley.Monday – Long run.Tuesday – Ins and outs with the surf club followed by a swimacross the bay.Wednesday – Liv/giant ride, hills session on road bike.Thursday – Alex bunch ride, average about 55kmh, 50km ridefollowing that.Friday – Swim across the bay or run.Saturday – The Grind bunch ride, extra kilometres afterwards ifthere is an event close.Sunday – Head for Ewan Maddock, for a ride, run or both.
Page 4 Sunshine Coast Multisport Mecca, May 7, 2014
THERE is unfinished businessin Kona for Kacey Willoughby.
While she finished 22nd inher category after posting atime of 10:25:47 at last year’sIronman World Championshipsin Hawaii, the Mooloolabaathlete was not satisfied.
It was one of Kona’s more“placid” days. But she wants adate with the “real Kona”. “Themoment I finished Kona Iwanted to go back for asecond time,” Kacey said.
“We had the Kona gods onour side last year.
“The main reason I want togo back is that I want to fight, Iwant those winds, I want thatheat… those challengingconditions that test the bodyeven more.
“I am mentally prepared forthat. It’s what I have heard of –you can go from a 10 hour dayto a 14 hour day.”
Kacey now has thatopportunity after anoutstanding result at IronmanMelbourne.
Heading south with theintention of breaking 10 hoursand gaining a Kona slot, shehammered the Victorian courseto finished second in her agegroup with a 9:42:40 finishingtime.
Pivotal to her day was alightning-quick bike leg, whereshe smashed the 180kmEastLink highway course in justunder five hours – going from27th in her age group to first.
She then finished off with a3:31 marathon.
Yet her race got off to a poorstart.
For some reason Kacey feltmore nerves than she canremember before a race, andthings didn’t improve once thegun went off.
“It was a horrible swim. Icouldn’t find my own water,”she said.
“I just panicked. At one stagea guy put his hands around mywaist and dragged me backand a couple of times I was in
tears. Whenever I put my headup there were peopleeverywhere, I couldn’t find clearwater.”
The swim took Kacey 1hr11mins, which was not howshe wanted to attack the race.
“I was really pissed off,”Kacey said.
“I got into the change rooms,grabbed shoes and helmet andtook off… I punished myself bynot wearing arm warmers or avest.”
She posted a time of 2:27 onher first lap, and thought toherself “see if you can hold onand deal with the wall when itcomes”.
That wall didn’t arrive untilabout 28km on the run whenthe Victorian chill started totake its toll.
But Kacey was a fewminutes clear of third place,and she was able to hold on topost an outstanding time andclaim her return ticket to theBig Island.
Under the guidance of coachBruce Thiele she is expecting asimilar build-up to Kona as lastyear, and will run the Sunshine
Coast half marathon and tacklethe Gold Coast Challenge aspart of her Hawaii lead-up.
Kacey is also hoping to
improve her swim time, and willwork with technique specialistGlen Mahoney in the comingmonths.
Come on Kona, bring your bestBy GRANT EDWARDS
Kacey Willoughby is returning to Kona this year after qualifying at Melbourne.
FACT FILEWho: Kacey Willoughby.Birthplace: Inverell, NSW.Occupation: Primary school teacher.What did you want to be when you were a child: Either ateacher or a police officer.Favourite food: During training steak or salmon with roastedbeetroots and steamed broccolini and brown rice. Off season,lasagne, chips and garlic bread with a glass (or bottle of red wine)and Nutella, can't beat Nutella.Favourite drink: During training I tend to mix my training drinksthroughout my program. I swap between Infinit, HammerPerpetuem and Dextro Isotonic sports drink (I tend to get bored withthe same flavour hence why I swap it around). I always finish mysessions with a Dextro After Sport.Off training, red wine- Pepperjack merlot is my fav.Favourite movie: Hangover and Man On Fire.Favourite training pals: Cath Thiele, Cameron Hutchins andBelinda Seccombe. I could keep going. I love training with all myfellow Ferrosapien athletes, they are a great bunch of people.Best nickname you'd had: Swiper, because I like to collect things.Dream partner: 6ft, handsome, fit, great personality and washingmy race gear when I'm done. Pretty lucky I've got one of those.Dream car: Black Holden Maloo.Dream bike: Already have it - my Giant Trinity SL 0.Best thing you've seen while racing: My dad jumping up anddown waving his hands cheering in the middle of the road as I wasrunning down Ali'i Drive in Kona last year. I remember thinking thathe better move because I can't change direction and I'll just runstraight into him.
Page 6 Sunshine Coast Multisport Mecca, May 7, 2014
SOUTH West province ofYunnan and its capital,Kunming, was our Easterholiday destination.
Just a small city, by Chinastandards of six million people,it has doubled its population inthe past 10 years. Judging bythe extensive road works,cranes and apartment buildingsgoing up, it will likely grow bythe same in the next 10.
So what’s the attraction?Well, we did have a mutual
cycling friend who lives andstudies Chinese there to help,and without him things wouldhave been a damn sight trickier.
We were almost the onlytourists in town, and with Sean“Yak” Lever standing about6-foot-4 and a little on the hairyside, and me around 6-1 wecertainly stood out.
Our friend did entice us with,“this region has the best cyclingI have ever done, anywhere”.Now that is a big wrap fromsomeone who has cycled allover the world.
Did it meet expectations?No, it exceeded them.What a truly unique
experience.To experience the growth of
this country from an isolatedand non-tourist location wasamazing.
To see the emergingaffluence of this country and itspeople was mind blowing.
To be treated to theincredible hospitality andfriendliness of the locals wasspecial.
The food, well, you woke upeach day hoping to be hungryso you could experimentfurther.
These people simply love toeat and to provide.
The highlight being invited toshare a banquet with a family intheir restaurant, (after we hadalready eaten dinner of course)experiencing all types ofdelicacies, washed down bysome local beers and
spirits...and all for no charge,naturally.
And what of the cycling?Very special indeed!
We were based in the middleof the city so each day andnight brought its uniqueadventure of mixing with thetraffic, on their grand networkof bike lanes, full of quietelectric scooters and localbikes going the opposite way.
Not one accident did we see.Not one fit of anger oraggression. Now we couldlearn an awful lot from Chinaabout how to get alongpeacefully.
All of this mixed with BMWs,Porsche Cayennes and Mercs.
Kunming is situated in avalley 1700m above sea level. Itis warm and dry every day withperfect night time tempsaround 15 degrees.
Once you make it to theedge of the city it is climbingtime, on or off road, take yourpick. There are hills all aroundand they vary from long andgradual to very nasty.
There is a burgeoning localcycle scene with just as manygirls as boys.
They are always smiling andwaving and dress usually in
Once you turned off thebitumen, the off-road world isyour oyster. Spectacular singletracks alongside cliffs, wilddownhill sections for over anhour at a time and seeminglyendless options.
One day we rode with about40 locals. At lunchtime westopped at a little village in thehills and were treated to abanquet of epic proportions,couple of soothing ales
naturally and all for the measlysum of 25 RMB each (less than$5 each). In one week the twoof us spent less than $500 AUDeach. And let’s say we were notsitting home in the eveningwatching CNN.
Would I recommend a visit tothis region? Absolutely.
Will I be returning?Definitely. In fact, plans are
underway for a return in April2015, venturing further west tothe enchanting cities of Daliand Liijang, starting andfinishing with some of ourKunming adventures.
Unforgettable Easter journeyBy SCOTT PENNYof Get Biking tours
Scott “Aardvark” Penny and Sean “Yak” Lever visited Kunming in China over Easter.
Sunshine Coast Multisport Mecca, May 7, 2014 Page 7
NOOSA’S Melissa Hauschildtcould emerge as a shock worldchampionship contender atKona after winning IronmanAustralia in her first race at thedistance.
The reigning Ironman 70.3world champion delivered athunderous statement at PortMacquarie on Sunday (May 4),coming from behind to beatSydney's Lisa Marangon andclaim the national title in9:28:43 (50:46, 5:19:57,3:13:57).
“I decided to do this onlythree weeks ago and had twoweeks off before that,”Hauschildt said.
“It felt amazing. Crossing thatline, that was the toughestthing I've ever done. It just goeson and on, it was not fun at all.”
Hauschildt is yet to committo this year’s event in Kona butthe win at Port Macquarie gaveher the qualification points tovalidate a potential start.
She may still defend herIronman 70.3 crown onSeptember 7 in Canada butSunday’s performance showedshe would not look out of placeon the sport’s most famouscourse.
Robbie Andrews was theCoast’s fastest age grouperand finished third in the men’s45-49 division.
He described the race asone of his toughest, withMother Nature throwingeverything at the competitors.
“It was an honest race, it wasa pure time trial on the bike withno one around,” he said.
“Often there are groupsaround, but there was no one.
“That wind that picked up inthe second lap, it wasKona-like. The dead road ishard too, you really earn yourmedal.”
Robbie said he loved therolling swim start whichprovided good water andcontributed to his fast swim,and he felt good on the bikeuntil starting to cramp on the
way back into town.Bruce Thiele rolled up along
side close to T2 and gave himsome salt tablets which helpedget Robbie through.
Feeling “really good” on thefirst two laps, Robbie said thegusting winds made thingschallenging but he managed tohang on as best he could onthe final two run loops.
Focus on world Ironman crownBy JOE FLYNN
Two time Ironman 70.3 WorldChampion Melissa Haus-childt claims victory on de-but at Ironman Australia atPort Macquarie.
VITAL STATISTICSSunshine Coast results:Robbie Andrews (Kawana Island) third in category 9:41:39 (56:16,5:13:59, 3:26:00).Bruce Thiele (Mooloolaba) ninth in category 9:51:04 (56:14,5:14:13, 3:36:00).Rob Tappenden (Noosa Heads) 17th in category 10:02:38 (54:11,5:29:14, 3:33:29).Grant Callaghan (Aroona) 49th in category 10:36:29 (1:02:45,5:40:53, 3:46:03).Jessie Slade (Kings Beach) sixth in category 10:40:38 (1:01:59,5:51:39, 3:40:09).Justin Hunter (Pacific Paradise) 62nd in category 10:43:15 (1:00:48,6:00:18, 3:34:18)Peter Schultz (Moffat Beach) 34th in category 10:45:48 (51:48,5:44:51, 4:02:32).Rick Shambrook (Caloundra) 68th in category 10:46:24 (1:04:50,5:44:25, 3:49:45).Tony Bryan (Coolum Beach) 35th in category 10:47:23 (1:01:36,5:41:46, 3:57:57).BelindaSeccombe (Aroona) fourth in category 10:51:22 (1:04:24,5:42:00, 4:00:54).Olivia Latimer (Bokarina) third in category 10:52:32 (1:09:16,5:55:38, 3:38:42).Gary Snelling (Pelican Waters) 80th in category 10:53:13 (1:02:16,5:50:47, 3:54:10).Marty Shepherd (Kings Beach) 85th in category 11:50:59 (1:06:49,6:17:54, 4:17:55)Geoff McKeachie (Currimundi) 99th in category 12:03:42 (1:04:18,6:10:30, 4:33:38)Thomas Robertson (Shelly Beach) 42nd in category 12:15:10(01:13:24, 7:01:12, 3:51:41).Jodie Clark (Golden Beach) 34th in category 13:48:39 (1:14:32,6:43:33, 5:32:48).Amanda Ahrens (Maroochydore) 30th in category 14:04:01(1:33:37, 7:52:48, 4:23:39).Tanya Bradshaw (Caloundra) 44th in category 14:57:22 (1:19:07,7:31:44, 5:57:14).Andrew Roberts (Caboolture) 262 in category 15:19:39 (1:09:24,7:54:16, 6:01:07).Fiona Langfeldt (Caboolture) 49th in category 15:45:39 (1:35:42,7:11:06, 6:41:28).Bryan Langler (Caloundra) 33rd in category 16:19:16 (1:19:04,7:57:12, 6:36:20).Denise Marriner (Caloundra) 13th in category 16:50:33 (1:26:15,8:50:22, 6:17:22).
Photo: Delly Carr
Robbie Andrews said it wasone of his toughest races,but did enough to claim a Ko-na slot.
Page 8 Sunshine Coast Multisport Mecca, May 7, 2014
HAVE you enjoyed apuncture-free run for a while?
Whether it’s been throughdodging glass and othernasties via bike handlingbrilliance or by sheer luck, it’simportant to consider when theinner tube was last changed.
Cyclezone Mooloolaba’s DanEvans had that thought onlylast week.
Not long after he was facedwith an exploding front tyrewhich nearly brought himundone and almost saw himget up close and personal withthe bitumen.
“It's like a shot gun and it’san instant flat. There is nowarning,” Dan said.
“It frightens you because atfirst you aren't aware of wherethe noise comes from.
“Once it pops there isnothing you can do.”
Dan’s situation saw the tube
and tyre come off the rim. Thatrequired some quick thinkingas he battled to get on thebrakes and pull over beforelosing grip or being tossed overthe handlebars once the tyreand tube wrapped around thewheel hub.
“That is actually a benefit of atubular tyre, if it is glued onproperly it should stay on,” hesaid.
There is no used-by date ontubes so if it has been sometime since your last change, it’sworthwhile installing a new tubefor preventative measures.
New tubes are about $9,often less if you buy them inbulk.
There are essentially twotypes of rubber inner tubes,butyl or latex.
Butyl is the most common asit’s cheap, durable and hasgood air retention. Latex is
usually more expensive andrequires more regular pressurechecks, but it has higherelasticity, is lighter and goodresistance to flats.
No matter which tube youchoose, it’s best to maintain thepressure of about 100-110psifor optimal performance andpuncture resistance.
Ensure you don’t got out with a bang
After a blow-out this tube got caught between the cassetteand spokes. It happened to Dan Evans a few years ago atspeed coming down a cheese-grated hill in Townsville.
Page 10 Sunshine Coast Multisport Mecca, May 7, 2014
NUTRITION TIPSKeys to healing andrecovery● Eat nutrient rich, highquality, fresh foods.● Listen to your appetite andeat accordingly.● Include a variety of foods● Eat clean – less processed,packaged foods and morefresh options.● Reduce overall kilojouleintake by cutting back on highfat, high sugar processedfoods.● Include nutritiouscarbohydrate rich and proteinrich foods.● Eat more anti-inflammatoryfoods like fresh, colourful fruitand vegetables, fish andseafood, nuts andwholegrains, olives, flaxseed,garlic, ginger, turmeric, cocoaand green tea.● Include iron and zinc richfoods each day.● Drink enough water.
UNABLE to train because ofinjury or illness?
Speed your healing and stayin shape with good nutritionstrategies.
There is little more frustratingfor an athlete than being unableto train. Injury, surgery, andillness can lay low even themost dedicated sportsperson,and speeding up recovery timeand “getting back on the bike”is always a priority.
In addition to rest, making aneffort to eat “clean” with anemphasis on healing foods willsupport the body’s ability torepair and recover.
Diet is an incredibly effectivetool in the whole recoveryprocess.
So, while you have enforcedtime off with your feet up,consider some of these healingnutrition strategies.Go for quality
When you are not trainingyour energy (kJ) requirementswill be lower, and you mayneed to eat smaller quantitiesthan usual, however this is notthe time to go on a rigid diet.
Your body needs adequateenergy to repair tissues, buildimmunity and will need extrakilojoules if you have hadtrauma or surgery.
Use your appetite as a guideto how much to eat, and use“fresh, unprocessed andcolourful” as a guide to whatyou should eat. Choosenutrient dense foods like fruit,vegetables, nuts, seeds,wholegrains, legumes anddairy/alternatives, emphasisingthe amount of vitamins,minerals and antioxidants youcan pack in each bite. It isimportant to include a variety offoods from different foodgroups as many interactsynergistically, enhancing
nutrient uptake andeffectiveness.Eat clean
Choose foods that have lessprocessing and therefore morenutrient retention. Foods withlower “food miles” will befresher and more nutritious,and those producedbiodynamically or organicallywill have less pesticides andother sprays that your bodyhas to work harder to remove.To get over missing your longrun or ride on Sunday morning,head to the local farmers’markets and find locally grownfresh fruit and vegetables,spray free nuts, smoked fish,fresh herbs, fermented breads,raw cakes and desserts andother culinary delights.Eat lean
If you are susceptible togaining the odd kilo or two ofunwanted body fat when youstop training, you may need tobe aware of reducing yourkilojoule intake in line with yourreduced energy output. Asmentioned earlier, this meanssacrificing quantity for quality,helping ensure you include allthe nutrients your body needsfor healing.
Reducing excess fat intakefrom cakes, pastries,
Nutrition plan to aid healing
Use “fresh, unprocessed and colourful” as a guide to what you should eat.
By LORNAGARDEN
Accredited sportsdietitian
ice-cream, processed meatsand other packaged foods andsubstituting with fresh fruit, rawnuts, wholegrain breads andcereals, fish and yoghurt is agood start. Reduce (noteliminate) your carbohydrateserve sizes at meals andensure you have wholegrainoptions wherever possible, e.g.brown rice, wholemeal pasta,quinoa, buckwheat, sweetcorn.
Cutting out too many carbscan result in your body usingprotein as a fuel source, when itis required for healing.
Choose nutritious proteinrich foods like fish, lean meat,eggs, nuts, dairy, fish andlegumes as the amino acids inprotein are essential for muscleand tissue healing, particularlyafter physical therapy.
Be aware of boredom eating– find non food activities to
amuse and entertain you if youare housebound for longperiods.Eat more anti-inflammatoryfoods
A number of foods and foodcomponents have been shownto help reduce inflammation,helping the body recover more
Sunshine Coast Multisport Mecca, May 7, 2014 Page 11
rapidly, naturally.Fruits and vegetables have
powerful antioxidants thatreduce inflammation, forexample blueberries,strawberries, carrots, sweetpotato, broccoli, spinach andpineapple, as well as cherries,pomegranate and grapes.
Add fresh and canned fish toboost your omega-3 fatty acidintake – these are also stronganti inflammatory compounds,as are the fats in nuts, and nutbutters olives and olive oil,ground flaxseeds, avocado andcanola oil. On the other hand,excessive omega-6 fats,particularly hydrogenatedvarieties found in processedfoods (e.g. corn, sunflower,safflower, soy) can have aninflammatory effect on thebody, so keep the proportionsof these low.
There are a number of herbsand spices that contain stronganti inflammatory compoundsas well, including turmeric,ginger and garlic, and cocoaand green tea have also beenshown to provide potent
antioxidants with antiinflammatory properties.
So … eat more curries,vegetable stir fries, greensmoothies with turmeric, cocoapower balls (see my websiteand blog for recipe), andsubstitute the sports drink forgreen tea.Meet your mineral needs
Many athletes run low on ironstores due to the demands oftraining and inadequateintakes, and iron deficiency canreduce immunity and impair theability to heal.
If you think you may be low,ask your doctor for a bloodtest, looking at iron levels andiron stores (ferritin). To boostyour intake, include lean redmeat, poultry, green leafyvegetables, fortified cereals,dried fruit and foods rich invitamin C to enhanceabsorption.
The mineral zinc is also reallyimportant for repair and growthin the body, and an increasedintake may be useful during therecovery phase. Oysters andother seafood as well as leanmeats are good sources of
zinc, and it is also found inwholegrains, legumes, nutsand seeds.Stay hydrated
It’s a lot trickier to rememberto drink enough water whenyou’re not sweating for hourseach day.
However, while your fluid
needs will be reduced whenyou are inactive, you still requirea good water intake each dayto flush toxins includingmedication by products andother wastes from the body. Tryfresh lemon or lime in yourwater, and keep a water bottlewith you throughout the day.
‘Clean’ eatinghelps recovery
Oysters and other seafood as well as lean meats are goodsources of zinc.
Sunshine Coast Multisport Mecca, May 7, 2014 Page 13
REMEMBER when the “Rex”became a household nameback in the ’90s?
The raw driving experience,outstanding grip andturbocharged power capturedthe attention of purists aroundthe nation.
Subaru’s WRX was theperformance pin-up, but inrecent times it’s come undercriticism for going soft – both inappearance and ability.
Yet the fourth generation hasarrived with a much tougheroutlook, with the Rex leaderstarting from a super sharp$49,990. That’s a 10-grandreduction on the previous retailprice – not that many WRX STIbuyers would have been payingthat in recent times, manydealers have been heavilydiscounting ahead of thismodel’s arrival.
The STI is the hero of theWRX family, and it has justtouched down a few weeksafter the stock-standard rangearrived.
It’s available in two trims,base STI and STI Premiumwhich starts at $54,990.
With carbon-look inlaysaround the shifter, stereo andabove the glovebox, the STIlooks and feels more upmarketinside.
It retains its sporty virtues,with the bucket seats andflat-bottom steering wheel,along with the racy redbacklighting of the gauges.
Sitting on a larger wheelbaseand shifting the A-pillar forward200mm has created morecabin space and the driver hasa higher hip point. With thewing mirrors mounted on thefront door panels, lowerdashboard and window sills,along with a new quarterwindow, it makes for animproved outlook and vastlyreduced blind spot.
Even with taller frontpassengers there is reasonablerear seat accommodation fortwo adults. Three can be
achieved although there is thetransmission tunnel whichimpedes legroom for the centrepew.
Driver gauges are easilylegible, but the digital speedo isextremely useful given howquickly the STI can rip to thespeed limit.
The Harman Kardon stereo isa nice step up, as we’ve foundSubaru systems fiddly andtime-consuming to navigate inthe past.
But when it comes to theRex, it’s all about the drive.More control has been thefocus, rather than pure speed.
With a more rigid platformand stiffer suspension, alongwith remarkably sharperturn-in, Subaru has resurrectedthe Rex essence.
The carryover 2.5-litreturbocharged boxer enginewhich produces 221 kilowattsof power and 407 Newtonmetres of torque sits beneaththe skin, partnered only to aquick shifting six-speed manualwith very short throws betweencogs.
It delivers a wonderfulwhoosh of power above3500rpm and keeps pulling tothe redline…but you have tokeep it spinning hard tomaintain it in the sweet spot.
With that speed at yourdisposal you need confidencewhen heading into a bend, andit’s aided by the centredifferential which continuallymonitors the drive betweenaxles to maximise cornering
ability. It can be set to auto oryou can select the ratio mostsuited to your driving style.
We had to head to the track,Wakefield Park near Goulburn,to actually challenge the WRXSTI in a corner. Subaru says itsfigures show Porsche-likecornering performance, and itis mighty impressive.
Yet it does it all with relativelylimited fanfare with a subduedexhaust soundtrack.
For a performance car thesuspension soaks up bumpsand lumps pretty well, althoughthere is some tyre noise athighway speeds.
The standard featuresinclude Bluetooth audiostreaming, dual zone climatecontrol air conditioning, cruisecontrol, Harman Kardon stereowith eight speakers,sub-woofer and amplifier, satnav, D-shaped leather trimmedsports steering with redstitching and audio controls,push button start with smartkey, colour display, daytimerunning lights, sports kit and arear limited slip differential.
Premium adds BBS 18-inchalloy wheels (exactly the samesize tyres), electric sunroof,heated front seats, heated doormirrors, wiper de-icer, leathertrim and an eight-wayadjustable power driver’s seat.
There are two cup holders inthe console while each door iscapable of holding a bottle.
Just in front of the shifter is ahandy slot for phones, MP3players and keys, just next to a
12 volt plug. There is another12v socket in the console, alsowith a USB port.
Back seats fold 60-40 so youcan get a bike in the back, andthere is easy access to thechild seat anchorage points onthe parcel shelf.
Front and rear door openingsare enlarged, for improvedentry and exit.
Looking much meaner, this isthe appearance which Rexowners love.
It has a wide and low stance,improved snout, along with thesports body kit and 18-inchalloys.
The big rear wing can beremoved withoutcost…although we’re not sureif an STI buyer would dare.
Our choice would be thePremium model with the BBSalloys, but it could look evenbetter with 19-inch alloys to fillout the arches.
The ‘Rex’ has its mojo back
VITAL STATISTICSModel: Subaru WRX STI.Details: All-wheel driveperformance sedan.Engine: 2.5-litreturbocharged horizontallyopposed boxer enginegenerating maximum power of221kW @ 6000rpm and peaktorque of 407Nm @ 4000rpm.Transmission: Six-speedmanual.Consumption: 10.4litres/100km.CO2: 242g/kmBottom line plus on-roads:WRX STI $49,990; WRX STIPremium $54,990.
WITH 6km to go, Niki Terpstraof Omega Pharma –Quick-Step Pro Cycling made arock solid move to capturecycling’s most precious stone.
The Dutchman surged awayfrom his – and his team’s –most dangerous rivals to take ahard-earned victory in the mostmonumental of cyclingmonuments, Paris-Roubaix.
Terpstra went solo from agroup of 11 that includedfavorites Fabian Cancellara,Peter Sagan and SepVanmarcke as well as OPQSteammates Tom Boonen andZdenek Stybar. The course ofcycling’s most storied raceonce again pushed the world’sbest to their limits with 28cobbled sectors totaling51.1km.
The solo victory was theclimax of a brilliant team effortfrom Omega Pharma –Quick-Step Pro Cycling, whichrelies on Sram Red 22componentry. For the 112thedition of Paris-Roubaix,OPQS’s lineup of Niki Terpstra,Boonen, Stybar, Iljo Keisse,Stjin Vandenbergh, MatteoTrentin, Nikolas Maes andGuillaume Van keirsbulckanimated the race and madedecisive attacks, reducing thepack of potential winners.
In the final 10km, OPQS’strategy paid off as the teamplaced three in the final group.As soon as Niki Terpstra gotthe green light to attack he wasgone, holding off the chase tocross the finish arms aloft at thefamous velodrome in Roubaix.
And while Boonen remainsthe leader of OPQS’ Classicsteam, Terpstra’s victory was nota surprise. This season he hastaken victories at Tour of Qatarand Dwars door Vlaanderen.The Dutch rider also has beenthrough the Hell of the Northbefore – it was his seventhparticipation – including a fifthplace in 2012 and third lastyear.
The “Hell of the North”became Niki Terpstra’s“Heaven”.
Machine which beat northern hell
Niki Terpstra’s Specialized S-Works Roubaix which he rode to the Paris-Roubaix title.
VITAL STAISTICSFrame: Specialized S-WorksRoubaix – 58cm.Groupset: Sram Red 22.Shifters: Sram Red 22.DoubleTap with Reach adjust.Crankset: Specialized(175mm crank arm length)with Sram Red 22 chainrings –53×46.Front derailleur: Sram Red22 Yaw with chain spotter.Rear derailleur: Sram Red22 – Short cage.Cassette: Sram PG117011-26.Brakes: Sram Red Aerolink.Chain: Sram Red 22.Wheels: Zipp 303 FirecrestTubular.Stem: Zipp Service Course SL- 120mm.Bar: Zipp Service CourseSL-88 - 40cm (c-c).Seat post: Zipp ServiceCourse SL 27.2mm 0mmSetback.
Page 14 Sunshine Coast Multisport Mecca, May 7, 2014
Sunshine Coast Multisport Mecca, May 7, 2014 Page 15
TAKE a look around on raceday and there are somespectacular rides hitting theroad.
When it comes to wheels,they don’t come much betterthan Zipp.
There is good reason whythe brand is used and covetedby so many – they’re fast.
And now they’re morereliable.
We sampled Zipp’s mostversatile wheelset, the 404,which has a rim depth of 58mmand suits triathlon and roadracing on everything fromcriteriums to mountain climbs.
Zipp honed the 404 FirecrestCarbon Clincher over two yearsof testing to improve stiffness,reduce weight and improve itslongevity. Mark Cavendish fromthe Omega Pharma –Quick-Step cycling teamplayed a major role in itsdevelopment by triallingprototypes over thousands ofracing kilometres, whileIronman world champions PeteJacobs and Mirinda Carfraehave them in their kit.
This wheelset has beendesigned to offer the benefits oftubular rims without thedrawbacks. And for those of uswho don’t regularly ride ontubulars, it’s additional peace ofmind on race day to know youcan easily fix punctures withouthaving to worry about glue orcarrying a bulky spare tyre.
New heat-resistant resinmaterial has been used in thewheelset which is designed to
disseminate high temperaturesquickly under braking.
But the biggest news isimproved 188/V9 hub. It hasSwiss steel bearings, alongwith what Zipp calls “virtualthree cross” lacing on bothsides of the rear wheel.
This new pattern and spokegeometry combined to delivergreater stiffness, whichtranslates to improved torsionalrigidity and allows for betterpower transfer to the rearwheel.
No matter whether you getout of the saddle for a climb orsprint, or drop down into theaero bars to lay down the
wattage, they feel quick.When under pressure there is
no flex or compromise.In fact, they feel fast in all
conditions.During a long ride along
David Low Way and to Cooroyvia Garmin Hill, they delivered aquicker average speed.
One of the most impressiveaspects of the 404s was thecompliance.
Despite all that improvedstiffness the carbon wheels stillmanaged to soak up thebumps and lumps. Bracing forroad imperfections on manyoccasions the 404s surprisinglyironed out the thuds better than
aluminium training wheels evenwith tyre pressure of 120psi.
The 404 is a wide rim and willrequire brake adjustment whenswapping from your trainingwheelset.
When you have a need for speed
VITAL STATISTICSWhat: Zipp 404 FirecrestCarbon Clincher.Set weight: 1620g, front725g, rear 895g.Spoke count: 18 front, 24rear.Rim depth: 58mm.Maximum pressure: 125psi.Colour: Black with mattewhite or matte black rimdecals.Bottom line: $3469.
Page 16 Sunshine Coast Multisport Mecca, May 7, 2014
Proven through wind-tunnel tests to be more aerodynamicfrom every yaw angle tested when compared to otherleading aero road bikes, Propel Advanced SL sets a newstandard for speed. Add technologies including theSpeedControl SLR brake system, integrated seatpost andinternal cable routing, and the result is clear: PropelAdvanced SL is faster from every angle. RRP $9999, atGiant Sunshine Coast.
Put your power straight to the pedals with TrinityComposite W’s lightweight, stiff and aerodynamiccomposite frame technology. Built specifically for femaleathletes using Liv/giant’s 3F philosophy, it’s not onlyaerodynamic, it’s also comfortable, even over Ironmandistances. Trinity Composite 2 W RRP $2699 is now $2199from Giant Sunshine Coast.
The Hoka Bondi 3 is the most cushioned running shoe onthe market – it’s lighter and softer than previous modelsand fits the foot better with a redesigned and moreforgiving upper material. Incredibly stable, it has increasedbreathability and seamless internal mid and forefoot.Available now from Allez Sport. RRP $229.95.
The second range of Brooks Transcend running shoes formen and women follows the brand new model’s sellout ondebut. The Transcend is now the brand’s premium runningshoe and suits moderate to severe overpronators lookingfor plush cushioning and a super comfortable ride. TheTranscend uses “guide rails” instead of the traditionalmedial post, which provides superior stability withoutadding any weight. Available now from Allez Sport.RRP $279.95.
Want exclusivity? Cyclezone Mooloolaba is one of onlyfour Queensland stores to stock the Cavendish range. Thisspecial limited edition S-Works Venge under the CVNDSHbrand retails for $4500 (frame only), and can be built tocustomer demand. There are also matching clothes,including the SLPro bib shorts$229, SL Pro shirt$169, Flight Aerogloves $59,S-Works shoes$449 and theEvade helmet $299.
