LIFE is a constant balancing act for talented cyclist Samantha Hemsley. The Pensar SPM Racing team member juggles riding hundreds of kilometres each week, working full-time and competing in the National Road Series (NRS). “It's hard, it's difficult but it’s my choice,” Hemsley said. The Cotton Tree-based cyclist knows the demands of elite-level racing clocking up to BY HELEN TSITOURIS Speed queen Sunshine Coast Daily CONTINUED PAGE 2 April 24, 2013
Transcript
LIFE is a constant balancing actfor talented cyclist SamanthaHemsley.The Pensar SPM Racing teammember juggles ridinghundreds ofkilometres eachweek, workingfull-time andcompeting in theNational RoadSeries (NRS).“It's hard, it's difficult but it’smy choice,” Hemsley said.The Cotton Tree-basedcyclist knows the demands ofelite-level racing clocking up to
BY HELEN TSITOURIS
Speedqueen
Sunshine Coast Daily
CONTINUED PAGE 2
April 24, 2013
User: Grant.Edwards Time: 04-24-2013 09:53 Product: SQ1 PubDate: .Bank Zone: All Edition: Main Page: april 24 MM p1 Color: CMYK
FROM PAGE 1400km each week.“I've trained up to 700km when
cycling was my only sport,”Helmsley said.Now, she squeezes surfing,outrigging, kayaking andtriathlons into an already busyschedule.“You have to be super
organised, get on top of thingsand plan well,” she said.For training, the speed-queencyclist enjoys the challengingmale-dominated bunch rides thatleave from Alexandra HeadlandSurf Club on Tuesday andThursday mornings to build herskills and fitness.“It’s a good adrenalin rush. Youdon't have a choice but to bepushed beyond your limit,”Hemsley said.“It's fantastic for me becausewhen I come to race against thewomen I have built in the high-intensity.”Setting the pace on flattechnical courses is Hemsley’sforte. She won the Brisbane Blastcriterium this year.At 28, Hemsley knows more
than anyone the physicaldemands placed on an eliteathlete, but it's her enjoyment ofthe sport that keeps her pedallingforward.“I enjoy it and it's not such atask. I got into the sport quitelate.”It is impressive that she iscompeting with the nation's bestafter only riding for three years.Her attitude and racingperformance puts her on top of
her game – like her studies afterreceiving an honours degree inpsychology.“You have to know how tochannel nerves to your advantageand make the most of it.“I get nervous when I know I'min with a good chance of winning.“I put pressure on myselfbecause I can come away with awin.She has a relaxed philosophy.“I've come to the realisation thatI'm not going to take it overseas.I'm happy to keep it at a levelwhere I'm still having fun and tomove forward with my career.”The research assistant for
Focus Health Network said shemakes sure she finds time to train.Pensar SPM racing had a stellarseason last year winningAustralia’s premiere road race –the National Road Series.“The team was set up only lastyear and we set the bar high sothis year we are trying to backthat up,” she said.“There are more NRS women'steams in the competition this year,so it will be tougher.”
Local rides pay dividendsSAM’S FAVOURITEBUNCH RIDESDepart Alexandra Headland Surf ClubTuesday 5am: The ride throughPalmwoods and Eudlo is a goodtraining session for hills.Thursday 5am: The ride toCaloundra is a flat sprint session.Saturday 6am: Depart from Loo witha View at Mooloolaba. It’s the “coffeegrind” ride with up to 80 cyclistsheading south.
FIVE seconds separated thetop two contenders after twogrueling days of off-roadracing as part of the Tre-XOff-Road Triathlon Seriesnear Ewen Maddock dam atthe weekend.The round also doubled asthe Queensland CrossTriathlon Championshipsand Dirt Fest Weekend,which started on Saturdaymorning with a 1km swim,28km mountain bike ride anda 10.5km trail run. That wasfollowed by another 8km trailrun (a 4km option was alsoavailable for individuals) onSaturday afternoon, and thenit was back on the bikes onSunday for the final 50kmride (20km option).Dirt Fest competitors
tackled all stages, whileindividuals could choosevarious events throughoutthe weekend. There werealso a range of short coursekids races.Jacob Roberts (5:10:48)from Pacific Pines trumpedMt Samson’s Max Neumann(5:10:53) to claim in the DirtMaster crown.Connie Silvestri was a clear
winner to claim the women’sDirt Mistress title with atotal time of 5:25:46.Cooroy’s Jay Pattison wasthe best-placed SunshineCoast competitor, finishing
fourth overall with a totaltime of 5:38:36 (his timeswere 2:36:41 for the first crosstriathlon, 34:58 for the trailrun and 2:26:57 for the ride).John Searston ofAlexandra Headland finishedthe challenging two dayswith a time just over sixhours, his splits were 2:48:45,34:57 and 2:36:23.Cotton Tree’s AndrewDamien finished in 6:39:20,with times of 3:09:01, 43:29and 2:46:50.Searston was full of praisefor the event, with a greatatmosphere throughout theweekend.“The course was great. It
was great organisation and
they really nailed it,”Searston said.“Conditions were
absolutely perfect.”Mt Coolum’s Tim
Whitburn took part in theshort-course event, whichinvolved a 350m swim, 10kmmountain bike and 3.5kmtrail run.He won his age group, but
was trumped by teenagerDean Cane for the overallvictory.“The bike course waspretty difficult. Out of all fourraces (in the series) I wouldsay it was the hardestcourse,” he said.“There were a lot of ruts,
tree roots … I struggled a bit.
I actually fell off, but I thinkmost people fell at somestage.”Whitburn then backed that
up with 4km trail run onSaturday afternoon and 20kmride. He paid tribute to theDirt Fest competitors, sayinghe was “wrecked” after theshort course events.Eumundi’s Ethan Kellyblitzed the elite field in the50km mountain bike, winningin 2:04:21 over the seven-lapcourse. Other Coast athletesto perform well were ScottWoodward of Tewantin(2:29:57) and Mooloolaba’sTimWood (2:34:21) who bothfinished in the top 10 of theircategory.
Competitors get down and dirty
Action from Saturday’s Tre-X Off-Road Triathlon Series near Ewen Maddock dam.
MY husband and I bothcompete in ironman distancetriathlons, parent two kidsand work – this is thenumber one question we getasked. “How do we juggleworking, parenting, trainingand still smile (maybe not allthe time)?”In short, I’m not 100% surewe do it successfully, but wegive it a shot.Firstly, we all juggle.You might be juggling thesame as me or maybe more.Everyone has a story,struggles, excuses, andreasons not to exercise, yetyou do. So how do you do it?We have a few simple rulesin our home...#1. If you miss a session, itis gone.This one is simple. Too
often we can get caught up intrying to fit everything in.Some days it works, otherdays is doesn’t. Obviously, weshould aim to fit everythingin and most days, however iffor whatever reason itdoesn’t work – stress less.Let it go – it’s gone.#2. Family firstThis is a no brainer. Nomatter what quantifies your“family”, they simply needyour love and they shouldalways be first priority.Sometimes they need us alot, sometimes they don’t.Capitalise on the times whenthey don’t need you (that iswhy I run at 4am).#3. Support networkIt’s okay to ask for help. Ifyou have a goal set, lookaround at your supportnetworks.No doubt if you explainwhat and why you are tryingto achieve this goal they willhappily help out. My Dad,Poppa, is great at this. One
year after an ironman heactually noted that he enjoysbeing a part of my journeytoo. Ask your supportnetworks.#4 One of us is the priorityThis is a funny one. Over a
year, Bruce and I plan theyear and events we wish toparticipate in. We pick whichevents are priorities towhom. This person then haspriority leading up to theevent. Basically, this personthen get pick of the crop forthe sessions and the otherone supports. It workswonderfully (as long as it isbalanced).#5 Wake up earlyWaking up early is easierthan you think. You’veprobably mastered it already.Getting up early and gettingthe “job” done means you areless likely to havefamily/work interruptionsthat stuff up your plans.#6 Working keeps life in
perspectiveThat says it all really. Workalways keeps me grounded. I
guess it’s just a matter ofbalancing the right amountof work. Let’s face it, themoney helps pay for theraces and holidays too.#7 Lead by exampleAn amazing Ironchick gave
me some wonderful advicehen I first started backtraining when the kids werelittle. She said, you can eithertell your kids to follow theirdreams, or you can lead byexample. Since I heard that Ihave let go of any “mother’sguilt” associated withtraining. So simple, so true.#8 Smile – it’s your hobby,it’s your choiceRemember we are doing
this for fun. It is sometimeseasy to lose yourself so muchin an upcoming event/race(trust me, I’ve been there)that you are always cranky,stressed and probably hardto live with. Relax a little,smile. Enjoy yourself.#9 Rest and RecoverIf you are juggling loads of
responsibilities, ensure yougive yourself time to rest and
recover. It’s crucial that youbreathe every now and thenand really slow down. Yourbody will thank you.#10 Just turn up and see
what you’ve gotThis is one of my favouritemantras. Often when I’mdriving to swimming trainingI’m yawning, wondering howI will get anything good outof my tired (old) body. Butyour body can surprise you.Sometimes when you arereally stuffed and you’ve“just turned up” you can bustout amazing things.You constantly learn newthings about your body andwhat you can do.
Juggling kids, work, training and smiling
Family and training is always a balancing act which takes planning and support.
By CATHERINETHIELE
Mum, wife andIronchick
Click here tovisit Catherine’s
website
Page 4, Multisport Mecca, April 24, 2013
Advice
User: Grant.Edwards Time: 04-24-2013 09:57 Product: SQ1 PubDate: .Bank Zone: All Edition: Main Page: April 24 MM p4 Color: CMYK
PUNCTURES are painful atthe best of times.But it gets worse for manywhen it’s the back wheel.When the front is flat it is asimple case of opening thequick release skewer,unwinding and dropping thewheel out.The back gets complicatedwith the chain and derailleur.Here’s a step-by-step guideto removing the back wheel,applicable to mountain orroad bikes.1. Click you gears down tothe smallest sprocket, or thehardest gear (a gear seldomused by many!).2. Open the lever on therear brake caliper, positionedon the non-drive side (lefthand side) of the bike.3. Pull open the skewer (allhave “open” and “close”printed on the applicableside).4. Hold the seat with yourright hand, and the wheelwith your left. Pull the seatup and the wheel downward.
The two should partcompany, and then just liftthe chain over the skewer.5. Lay the bike down on the
opposite side to thederailleur – otherwise it’s aneasy way to bend your vitaldrivechain component.6. Once the wheel isrepaired, loop the chain overthe skewer.7. Position the chain on thesmallest sprocket and thenline up the jockey wheel withthe sprocket. It should slide
over the top and back intoposition.8. Tighten the skewer,close it with the leverpositioned horizontally andpointed toward the rear ofthe bike (not up against theframe as that makes it hard
to undo). Close the brakecaliper.9. Turn at least onerotation of the pedals.10. Ride off into the sunset,
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
User: Grant.Edwards Time: 04-24-2013 10:07 Product: SQ1 PubDate: .Bank Zone: All Edition: Main Page: April 24 MM p6 Color: CMYK
NO regrets – that’s the newphilosophy for SunshineCoast runner Margie Atthow.The Caloundra 1500mspecialist – whose LondonOlympics dream was scuttledby lung blood clots – recentlydoused performance doubtswith a strong display at thestate titles in Brisbane.After winning her second1500m title and almostrunning a personal best infinishing third in the 800m,Atthow is eyeing selection fornext year’s 2014 GlasgowCommonwealth Games.Competing in her debutCommonwealth Games wouldbe extra special given she islucky to be alive.In February last year, bloodclots that formed in herpelvis passed through theheart before lodging in theright lung.Atthow knew she was in
trouble when she startedcoughing up blood.She has to takeprecautions to ensure it doesnot happen again – namelystaying hydrated, wearingcompression stockings whentravelling and takingmedication – but she nowfeels mentallyand physicallystronger.“It’s been a bitof a tough test,but runningseems easy nowin comparisonand every day is just a joy togo out and run,” she said.“And to be able to run,
having the potential that Iwasn’t going to be able torun, made me appreciateevery day that I am capableof doing it.“I do feel definitelystronger and my speed is stillthere. So now that it’scoupled with that extrastrength, it is going to befantastic.”
Time on the sidelines hasgive the middle distancerunner renewed enthusiasmand appreciation for beingactive.When first diagnosed, shewas unable to raise her heartrate beyond 120bpm. Analarmed monitor saw herpass the mark on severaloccasions just working on
patients in herjob as a physio.An uncertainathletic futuremade for anintenselyworrying time,especially for
someone who has trainedsix-days-a-week for so long.When the specialist gave
her the all-clear after anail-biting appointmentwhere her file was analysedin silence for 10 minutes,news she could return torunning was “the best thing Ihave heard in my life”.Atthow has left her
long-time coach at theUniversity of the SunshineCoast, John Dighton, and
linked with John Clancy atthe University of Queensland.She travels to Brisbane twicea week to train under Clancy.She has to shave almost 14seconds off her 1500mpersonal best to meet theCommonwealth Games Aqualifying time of 4:08.With about a year to go
before Australia’s track andfield team is selected forGlasgow, she is confident ofdoing that.“To come back after six
months off and be just undermy (800m) PB, with another12 months of good training Ishould be a lot closer andthere should be a definite
possibility of qualifying,” shesaid. With the track seasonover, her upcoming schedulewill include 5km races at theSunshine Coast Run Seriesand cross-country series, arare step up in distance to10km for the CaloundraForeshore fun run, then the5km as part of the SunshineCoast Marathon Festivalbefore getting back on thetrack in October.As for life after athletics
and the Games, Atthow saidshe would consider switchingto triathlon, drawing on herstrong school swimmingrecord and would look atadventure racing.
Margie Atthow is back on track after recovering from a pulmonary embolism.
Pho
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By MARK BODE &GRANT EDWARDS
TRAINING REGIME■ Each week Margie Atthow under takes various sessions,including hills, time trial, tempo work, sprints, long runs, as well asflexibility and core strength building.■ A hill session at Point Cartwright will include two sets of 10,including surging up the hill and jogging back, with 10-sit-ups and10 push-ups in between runs.■ Long runs vary between 1-1.15 hours.■ Her regular long runs are at Ewen Maddock and Noosa NationalPark.■ One of Atthow’s favourite runs is from Baroon Pocket Dam toKondalilla Falls.
User: Grant.Edwards Time: 04-24-2013 10:04 Product: SQ1 PubDate: .Bank Zone: All Edition: Main Page: April 24 MM p7 Color: CMYK
IT WAS a dream debut forelite men's team TineliRacing as Andy Fellows wonthe Queensland Criteriumtitles on April 7.The Sunshine Coast-basedoutfit dominated theone-hour race and flexed itsmuscles to control anyattacks from opposing teams.They reached speeds of up
to 70kmh around the 915mcircuit at the GirraweenSports Complex on EenieCreek Road, Sunshine Beach.With 15 minutes to go,Tineli Racing chased down abreakaway rider and stayedaway to win by half-a-wheelfrom a fast-closing chasingpack.Visit tineli.com.au.
– Helen Tsitouris
Perfect debut for Coast-based outfit
Simon Watt, Andy Elshaw, Terence Maguire, Duncan Crosby, Stuart Wilkins, Greg Ball, AndyFellows, Ben Price, Aaron Watts and Dave Reesby are ready to race. Photo: Carlos Rolfo
THE cycling criterium track at theGirraween Sports Complex on EenieCreek Road, Sunshine Beach, isproving to be a popular venue forriders.Whether you are taking your kids
out on their training wheels, enjoy asocial bike ride, work on specificefforts, or improve skill and fitness,the track suits any level rider.Safety is always a concern forcyclists having to share the roadwith motorists.Have no fear as the track is free
from vehicles, skateboards,pedestrians and dogs.The 915m purpose-built trackoffers challenges with an elevation.The track is signed forone-directional (clockwise) ridingonly.Car parking is available.
Criterium venueproving popularfor all ages
Cycling track champion Ben Kersten leads the pack at the new Girraween SportingComplex. Photo: Geoff Potter
Got a story to tell?Let us know, phone editor Grant Edwards on
PRE-EXERCISEFOOD AND FLUIDIDEAS:■ cereal or porridge with lowfat milk■ pancakes with maple syrup■ toast, crumpet, or muffinwith honey/jam/vegemite■ fresh or canned fruit■ fruit yoghurt■ baked beans (may be toohigh in fibre for some people)or spaghetti■ nori rolls, inari or other ricebased sushi■ fruit toast■ noodles■ low fat fruit muffin■ ricecakes with peanut butterand banana■ beetroot juice (deliciousmixed with apple, pineappleand carrot juice)■ baked potato■ creamy rice or low fat friedrice■ pasta with tomato basedsauce■ cous cous or quinoa salad■ low fat fruit smoothie■ salad roll/bagel or sandwichwith low fat filling.If you need to eat in thehour or two prior to anevent, choose easilydigested options such as:■ smoothie■ liquid meal supplement■ breakfast cereal■ low fat sports bar■ yoghurt■ fruit■ sports drink
YOU’VE put in the hardtraining, got the right gear,started to taper… now what’sin the fridge?Whether you are
participating in the NoosaUltimate Sports Festival thisweekend, the Hervey Baytriathlon in a couple ofweeks, or are a weekendwarrior enjoying localcompetition, the food andfluid you eat and drink in thelead up to an event areimportant both physicallyand psychologically.The foods you eat each daybefore and after training,have the most impact on youroverall endurance andstrength by affecting yourmuscle’s fuel stores, recoveryand hydration levels.On the other hand, the foodyou eat in the hours beforeexercise, can help top upblood glucose levels, aidhydration, prevent hungerand enhance concentrationduring the activity.Remember that the foodyou eat before exercise isonly useful after it has beendigested and absorbed. It istherefore important to timefood intake to optimise itsnutrient availability duringthe event. Generally foodshigher in fat, protein anddietary fibre, and largervolumes of food take longerto empty from the stomach,and if eaten too close to anevent, may result in stomachand gut discomfort whilecompeting.Some guidelines for eatingbefore exercise include:
■ eat three-four hoursbefore exercise to allow timefor your stomach to empty(although a lightcarbohydrate snack can beconsumed closer depending
on the individual and theactivity – see table),
■ eat enough food to feelcomfortable, not over full,
■moderate dietary fibreintake to avoid bloating,diarrhoea and discomfortduring exercise,
■ include foods rich incarbohydrate,
■ select low fat options ashigher fat foods take longerto leave the stomach,
■ include adequate fluid –some people feel morecomfortable with a liquidmeal such as a smoothie orliquid meal supplement(Sustagen, Up & Go) if youcan’t tolerate solid food,
■ ensure foods and fluidsare familiar and enjoyable.The type and timing of foodintake will also depend onthe type of activity you areplanning.Athletes involved in lower
intensity exercise oractivities where there is lessbody movement (such ascycling) may tolerate a widervariety of foods beforehand.Sports such as running,where the body is jostledaround, can result in a higherrisk of gastrointestinal upsetand therefore lower toleranceto some pre-event foods.Ensuring that you are well
hydrated before your eventbegins is another key
Countdown to meal time for the big event
Pancakes, maple syrup, fruit and yoghurt is a popular pre-event meal.
By LORNAGARDEN
Accredited sportsdietitian
performance strategy.Drinking additional fluid
should begin in the daysprior to the competition.However, in the hours before,include a drink with yourmeal and sip on fluids upuntil about half an hourbefore you begin. Having topee regularly, with straw-coloured urine, is anindicator that you are wellhydrated.The best way to determinewhat works for you is toexperiment with differentfoods and fluids beforetraining sessions. Trydifferent food options atdifferent times until you findthe amount, type and timingthat leaves both yourstomach and your mindfeeling relaxed andcomfortable.For individual advicecontact Lorna [email protected] orvisit www.lornagarden.com.
TRAVERSING deep snowwith ease, leaping fallentrees in a single bound whileleaving large footprints forthe world to ponder…yourfriendly neighbourhood yetihas long been a source ofgreat debate.Here’s another chapterworth deliberation.Why would you call your
car a Yeti? Maybe Czechcarmaker Skoda could findseveral parallels between themountain-dwelling creaturewith extremely large feet andits compact sports utilityvehicle.I’m baffled. Sure the SkodaYeti is a little gangly fromvarious angles, but it’s notabominable, nor is it best insnow.In fact it’s actually animpressive piece of gear andmost at home in urban areas.Even better, it’s awesome
for loading bikes and othersports equipment.Drive.com.au named thediesel-powered Yeti the bestSUV under $40,000 in 2011,and that was up against somestrong competition.Beauty is only skin deep,and those who find theexterior unwelcoming won’tbe awestruck once openingthe doors.Practicality shines through
the cabin where functionalitywins over flashy design.There are a lot of hardplastics (that’s not confinedto Skoda), but everything isstraight-forward to operateand simple to read.All seats are comfortable,although they could do withsome additional bolstersupport around the rear, thesteering wheel has telescopicadjustment and there are aheap of good storage areas.The glove box is large, thereis another handy nook on thedash, sunglasses holder inthe roof, as well ascupholders in the centre
console and centre back seatwhen folded and also bottleholders in the doors.While 200mm shorter than
its twin-under-the-skinVolkswagen Tiguan, interiorspace is bigger.Head, leg and shoulder
room is good front and backfor this genre, and threeadults could even be achievedacross the back seat. Each ofthe back seats can slide andrecline for extra flexibility.Dual zone air con is a boon
along with the vents at therear of the console for thosein the back.Quick off the mark and
feeling far quicker than itssprint statistics, the Yeti iswonderful adversary inmetropolitan conditions.There can be a hint of lagat first prod of theaccelerator but the Yeti isquick to launch into action.Despite the high-riding
stance the Yeti is well-balanced and it’s only onceyou really push hard that thebody roll can be felt. It’sactually adept at changingdirection with reasonablesteering feel (perhaps toolight for those who love todrive) and the dual clutch
Interesting name ... but it’s ultra practicalBy GRANT EDWARDS
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.
automatic mostly managed tofind the right cog.For those who want moreurgent acceleration responsethere is the sport mode whichholds the gears higher intothe rev range.It also has four-wheel
drive, which makes the Yetimore than capable off thebeaten track – and it evenhas underbody protection.There are some goodstandard features, includingcruise, power windows allround, silver roof rails, dualzone air con, six-stack CDstereo with MP3 player andeight speakers, auto lightsand wipers as well asBluetooth connectivity.Safety includes power to allfour wheels, seven airbagsand stability control thatincorporates all the usual
suite of technology likeanti-lock brakes and hillholder control.Insurance shouldn’t causetoo many issues, nor isservicing out of the ordinary,but Skoda is a relatively newbrand in Australia andlong-term resale values areuntested.Fuel consumption is at thelower end of the scale as wehave come to expect from themodern-day diesels.The official figure is under
seven litres for every 100km,and we were close to thatmark.As for practicality, it wouldbe difficult to find muchbetter in this category.While the boot space is not
class-leading, the allocationis useful, but the trump-cardcomes with the rear seats.The rear-row of three
individual seats can slide,recline or be removedcompletely.The outer seats can slidebackwards and forwards;after the middle seat hasbeen removed, the outerseats can be moved 80mmtowards the centre, thuscreating exceptional room fortwo rear passengers.The materials are hardwearing, perfect for thegrowing family, while there isa swag of nooks for storage
and good hooks in the boot aswell as under floor storage.Function wins over fashion
with the Yeti.Those who want a useful
SUV rather than a fashionaccessory should put theeccentric Czech offering onthe evaluation list.Sharing its underpinnings
with the Tiguan provides itwith some outstandingarchitecture with four-wheeldrive capability and apractical cabin.
SHADOWED by the GreatDividing Range overlookingendless blue ocean, it'sdifficult to find a moreenduring stretch of bitumenin Australia.The journey from Cairns toPort Douglas is spectacularby car, but come June 9,long-distance triathletes willhave it to themselves.The Captain Cook Highwaywill be confined to those ontwo wheels generating theirown wattage, andcompetitors can look forwardto a spectacular viewthroughout their journey.Launched in 2011, theCairns Airport AdventureFestival has enjoyed stronggrowth over the past twoyears.This year, individualentries in the Ironman and70.3 sold out in January.Eight events will be staged
over 10 days across TropicalNorth Queensland, includinga swim over the GreatBarrier Reef, fun run,mountain bike challenge,outrigging and ski paddle.But the centrepiece is theCairns Ironman triathlon.Athletes from aroundAustralia and aninternational contingent willtackle the gruelling 3.8kmswim in front of Sailfish Quay(free from crocs, we all madeit last year!), a 180km ride
along the highway, and thenrun a marathon from YorkeysKnob and through Cairns toearn ironman status.Conditions don't comemuch better than Cairns inJune. The wet season haspassed, along with thestifling humidity, leaving dryand sunny days.Last year's courseimprovements saw biggercrowds and greater localbusiness involvement, withthe ironman cyclists nowlooping through Port Douglastwice, while the marathoncompetitors will run backalong the highway beforecompleting two 8km laps of
the waterfront and marina inCairns including theesplanade's “beer mile”.While there, the Tropical
North offers plenty to getyour heart racing.Just outside Cairns is the
Barron River which is perfectfor white-water rafting. For$133, you can join the teamfrom Raging Thunder to hitthe water and have a brilliantafternoon.For great post-racerecovery, try the ReefSprinter snorkellingexperience.It takes just 15 minutes to
reach the Low Isles and seethe underwater wonders that
the reef has to offer.Cost is $110 (adult) or $90
(kids).For those tired of pedalpower, head for DaintreeStation for the JungleRumble Quad Adventure.For $125, you quickly findthat the quad bikes are trulygo-anywhere machines.
One of the best rides on worldwide calendar
Jason Shortis in action during last year’s Cairns Ironman.
Quad biking at Daintree Station, not far from Port Douglas. Tackling the Barron River.
THERE is a strongcontingent of triathletes nowtapering for IronmanAustralia at Port Macquarieon May 5.Ange Castle is one of only
four female professionals setto toe the line.Other Sunshine Coast
competitors include BelindaSeccombe, Bruce Thiele,Cameron Hutchins, KaceyWilloughby (pictured below),Mark Willoughby, LeanneSouthwell, Grant Symes,Gary Snelling, Greg Roberts,Bryan Langler,Denise Marriner,Jessica Fleming,Daniel Henry,Andrew Tomlinand JamesRosborough.There will be 40age group spots to the worldchampionships in Kona upfor grabs.Ironman Australia is one ofthe longest runningironman-distance events inthe world.It began in Forster, but is
now held at Port Macquarie.It starts in the HastingsRiver, competitors take onthe bike course alongside thePacific Ocean on the two lapcourse.One challenge for
competitors is the Matthew
Flinders Drive hill, testingcompetitors on one of thesteepest climbs on the globalIronman circuit.The run course again takesin the coastal routes
Ange Castle is one of four female professionals set to race atIronman Australia. Photo: Brett Wortman
NOOSA-based professionalBelinda Granger finishedsecond in the Laguna LangCo Vietnam AirlinesTriathlon on April 14.Granger achieved thepodium finish just shy ofthree hours (2:55:30), withRadka Vodickova of theCzech Republic triumphantin a time of 2:52:14.The race was run in hotconditions over a courseincluding a 1.8km swim, 62kmride and 12km run. Granger'ssplits were 16:35 for the swim,1:42:34 on the bike and 53:57for the run.In the men's race, Italy's
Massimo Cigana (2:28:28)blitzed the field to finishmore than 10 minutes aheadof Australian legend andformer world champion ChrisMcCormack (2:39:46). FellowAussie, and Belinda’shusband, Justin Granger wasa further 10 minutes back forthird (2:49:49).
Justin and Belinda Granger.
Grangers onthe podium
MOOLOOLABA'S MarioSchierok was the fastestSunshine Coast athlete at theGold Coast Tri on on April 14.Schierok managed a top 10finish in the open men with atime of 59:57. MountainCreek's Michael Hooper wasjust under a minute behind in11th. Matt McCosker, ofBuderim, also produced agreat race, finishing in 1:06:52to claim 16th.Annelise Jefferies, also ofBuderim, was fourth in theopen women (1:07:41).After weeks of consistent
rain, the sun was shining for
the Luke Harrop Memorialevent at Southport. Thesprint race featured a 750mswim, 20km cycle and 5kmrun.Hope Island's DanielColeman was the men'swinner (57:37), whileBrisbane's Brittany Duttonproved too good in the openwomen(1:05). Junior agegroup triathlete Colemancrossed the line 29 secondsahead of Chapel Hill'sNicholas Hull and Chandler'sGiles Clayton who placedsecond and third on thepodium respectively.
Buderim's CoreyBrough (1:02:32,pictured) had anoutstanding race,and was victoriousin the men's 35-39age group race. Broughcompleted the swim in 12:05,followed that with a 32:16 rideand finished with an 18:10run.Chad Stevens from Coolum
was ninth in the men's 35-39category (1:09:07).In the women's 30-34 age
group, Noosaville's SabrinaMohn was second (1:10:27).Fourth in the same age group
was Carol Hitchcock ofTewantin (1:11:32). Coming insixth was Melissa Charlton ofBuderim with a time of1:15:12.Jade McCracken ofBuderim managed sixth inthe 25-29 women's race(1:15:39).More than 2200 triathletes
turned out to take part thismorning.The athletes swam, cycledand ran in one of threedifferent distances, includingthe Gold Coast Superkidz,Gold Coast Enticer and GoldCoast Triathlon.
Sun and our athletes shine at Gold Coast sprint triathlon
User: Grant.Edwards Time: 04-24-2013 10:27 Product: SQ1 PubDate: .Bank Zone: All Edition: Main Page: April 24 MM p16 Color: CMYK
The latest and greatest...
Women’s DriFitNike RunningT-Shirt are atAllez Sports for$45.
Kids Noosa-Tri ASICS running shoes (boys and girls) havereached Allez Sports, they retail for $100. Spin City Cycles had this
new Stanfred “Twist”four-bike velcro wrap rack.It's retail price is $199 and itoffers great versatility. It canfit any vehicle with a towball, even 4WDs with a sparewheel and it still allows youto use the tow ball fortowing if needed. Also safefor carbon frames.
The lightweight men’s Nike Free 3.0, has a mesh inner sleeve thatoffers breathability and supportive fit, along with flex grooves anddiagonal cuts in the outsole for flexibility and enhanced naturalmotion. They retail for $159.95.
John Carey from Cyclezone is pumped about thenew CycleOps PowerCal, the world’s first powermeter calculated from heart rate. It’s essentially aheart rate strap which is compatible with anyexisting ANT+ display, such as a Garmin, CyclopsJoule or similar device. While not as precise as apower meter, it’s still close. It retails for $139.
Nike Flyknit Trainer is $199.95 while the Flyknit Racer is$219.95 (women’s pictured). Both feature a virtuallyseamless knit upper for targeted support, breathability anda snug fit. The innovative Racer is incredibly lightweight,with a precision fit that feels like a second skin. It's nowonder the world's best marathon runners are wearing it incompetition.
Garmin has added two coloursto its Forerunner 10 range.Pried at $149, it’s Garmin’slightest and mostcomfortable watch yet. TheForerunner 10 is available inviolet, orange, black orwhite. It provides lap pace,average pace, lap speed,average speed, and alsotracks your distance andcalories. Batteries last for fivehours in training mode.
User: Grant.Edwards Time: 04-24-2013 10:27 Product: SQ1 PubDate: .Bank Zone: All Edition: Main Page: April 24 MM p17 Color: CMYK
TRIATHLETES are turningto Michael Baker to get thatextra edge in performance.Mr Baker is accountable totriathletes and cyclists whoarrive at his Custom Bike Fitstudio at Point Arkwright.“I want the data to be
accurate,” Mr Baker said.He said a bike fit isdesigned for injuryprevention, greater comfortand improved performance.The Retul 3D motionsystem captures the optimalposition to the millimetre onthe client’s bike.His clients – 65% triathletesand 35% cyclists – are in goodcompany on the bike fit front.Former world ironman
champion Craig Alexander,pro British triathlete JulieDibens and professionalcycling teams Garmin-Chipotle and RadioShackLeopard Trek have used thestate-of-the-art system.Biomechanical issues onthe bike can have a hugeimpact on performance.“I look at their flexibility,strength, knee tracking,leg-length discrepancies andparticularly their hips,” MrBaker said.Eight anatomical markersare positioned on the rider’sbody.“It's very rare to see a
rider symmetrical,” he said.“If they are out of range Imanipulate the bike bymoving the seat rear orforward.”
His power sessions are alsoproving to be popular.“More people want to do
sessions than I canaccommodate,” Mr Bakersaid.The business will relocate
next month to a larger retailspace in Plaza Parade,Maroochydore with showers,two 127cm monitors and up
to 16 bikes.He says it is easy to get
caught up in the numbers butnothing compares with hardwork.He understands his client's
needs and goals havingcompeted in nine ironmenevents.“I always wanted achallenge and it was anachievement and a level offulfilment.”When asked about
competing in a 10th ironman?“One day but I'd rather put
my time into other people –recreational and competitivecyclists, to ironmen who wantto qualify for Kona,” he said.“I can monitor their powerand performance using thelatest CompuTrainer and
ErgVideo.“Anyone who wants to dosessions must do a thresholdtest. It's about performance.“I can measure your
improvement if I have anumber for you. Unless weare working at your number,you're guessing.”Concentrating on numbers
is a welcome distraction fromthe pain.Visit custombikefit.com
Looking at every dimension of bike fittingBy HELEN TSITOURIS
HOW MUCH■ Retul 3D motion capturebike (typically 2hrs)– $250■ FTP Test (includes individualheart rate and power zones) –$75■ CompuTrainer Erg Sessions– $25
Biomechanical issues on the bike can have a huge impact on performance.
TRIATHLETES Luke Farrelland Jarrod O'Brien led thefield home in Sunday's 10kmrace at Noosa.The third race of the Sun-shine Coast Run Series sawteenager Farrell victorious ina time of 37:09, about twominutes ahead of Buderim35-year-old O'Brien, withDorian Meinguet home inthird (39:57).The lead group were to-gether for about the first500m, but Farrell launched anearly attack and was neverheaded along the technicalNoosa Springs course.Gemma Cox was the bestperformer in the women'sdivision, winning with a timeof 41:59. Heather Courtneywas second in 42:49, whileMel Crosby was third – abouttwo minutes back.Angus Luhrs was quickestin the 5km, getting the jobdone in a brisk 18:36. RogerGrevis-James was second(19:10), while Dominic Crad-ick was third (19:53).In the women's 5km, Ceci-
lia Luhrs scored a win (20:20),Jenna Binet was second(21:22) and Livia Klementhird (23:09).Katey Brassey was the
fastest in the 2km (7:59),followed by Sam Benstead(8:04).There were near perfect
conditions for the 2km, 5kmand 10km race series.Race four will return toSunshine Coast University onMay 26, with the 10km get-ting under way at 7am.
Farrell streets fieldRESULTSMen’s 10km1 Luke Farrell....................37:092 Jarrod O'Brien ..............39:113 Dorian Meinguet ...........39:574 Dean Nankivell ..............41:355 Mark Barallon................42:18Women’s 10km1 Gemma Cox .................41:592 Heather Courtney.........42:493 Mel Crosby....................44:244 Katie Whittle..................45:105 Junia Larsen .................46:36Men’s 5km1 Angus Luhrs..................18:362 Roger Grevis-James ....19:103 Dominic Cradick...........19:534 Robb Major ...................20:385 Luke Malone .................20:48Women’s 5km1 Cecilia Luhrs .................20:202 Jenna Binet ...................21:223 Livia Klemen..................23:094 Maree Major..................23:455 Sophie Roelandts.........24:35Men's 2km1 Sam Benstead ................8:042 Patrick Donovan .............8:303 Matthew Emanuel...........8:554 Eli Taylor ........................10:025 Mika Fenwick................10:18Women's 2km1 Katey Brassey.................7:592 Chelsea Valderrama .......9:243 Taylor O'Gorman ..........10:004 Abbey Svensson ..........10:115 Abbie Brook..................10:42
triathlete of 18 years and stilllikes to get out training andracing as much as possible.As a family man with two
children, aged3 and 8, heunderstandsthe constraintsto fitnesscommitment,and hebelieves first
and foremost that everyoneneeds to have fun to enjoytheir sport.The sessions are $9.The run group meets onThursdays, rain or shine,5.30pm, at Spin City Cycles,122 Brisbane Road,Mooloolaba.
TIMWhitburn, aka “CoachTim” of Mount Coolum, haslaunched speed runningsessions for teens and adultsof all athletic ability.Tim is a Level 2 triathloncoach and fitness trainer of15 years (Cross FitEndurance Trainer, Cert IVPersonal Trainer, andTriathlon Sport Coach Level2). He has recently moved tothe area after coaching andtraining for the past year inCalifornia.“I am very excited to bringsome of my own style ofcoaching to the community;this community speedsession will get the ballrolling,” he said.“I was surprised to see few
organised runs in our localarea. It is such an easy wayto get fit. All that the kidsand adults need are somerunning shoes andmotivation. I have coachedrunning groups for years andI know it will be popularhere, too. The session is heldin the community – on grass,bitumen, or cross country.Everyone can get involved, nomatter their experience, orlevel of fitness. We will coverdrills, running technique,speed-work, and generalconditioning.”Tim has worked recently
with the Australian SportsCommission to launchtriathlon training forschool-agedchildrenthroughout theNorthernSunny Coast.“The SunshineCoast is afertile trainingground, host of Australia’slargest triathlon, the NoosaTriathlon, and home totop-tier athletes, withfantastic triathlon clubs. Thishas been an excellent way tointroduce youth to the sport”,Tim said.Tim is a competitive
Coach brings own styleto running sessions
Coach Tim Whitburn.
“Everyone can getinvolved, no mattertheir experience, orlevel of fitness.”
RECORD venue numberstook part in the second roundof the Sunshine Coast CrossCountry Series.Neil Labinsky backed upfrom his recent victory in theCoast’s run series to befastest over the 12km courseat Ben Bennett Park,Caloundra, with a time of43:05. Todd Spackmann wasonly eight seconds behind.In the women’s 12km race,
Samantha Tesch was a clearwinner in 46:37, ahead ofKirra Seidel in 49:07.The three races were heldin sunny conditions, and
while there was some surfacemud it caused no issue forthe runners.Race three is on May 5, at
Corbould Park Race Track,Caloundra.
NEW RECORDS■ U12 2km girls Tekara Aimer7:49■ 50-59 3km females WendyStewart 12:48■ U18 6km boys Ben Tesch20:10■ 60-49 6km males AndrewMurray 27:21■ 40-49 6km males MarkHutchinson 21:36
BRISBANE’S Sam Betten(pictured right) claimed threeconsecutive wins inAustralia’s toughest sprinttriathlon in Julia Creek onSaturday.Betten, 25, crossed theCannington Dirt n DustTriathlon’s finish line in onehour flat – 16 minutes fasterthan his 2012 time, partiallydue to the swim leg beinghalved from 800m to 400mdue to low water levels in theEastern Creek.Betten said that while theswim leg was shorter, theshallow water and fierceheadwind during the cycleleg along Flinders Highwaymade this year’s Dirt n DustTriathlon the toughest he’sseen it in his five years ofcompeting.“With the shortened swimthis year I heard a lot ofpeople saying last night thatthe Tri would be easy thisyear, but that was by far thetoughest Julia Creek
Triathlon I’ve ever done,”Betten said. “The swim wasreally good, a little bitshallow in some spots but itdidn’t stop me completing theleg. The headwind was thereal killer this year – lastyear I was hitting about 44kman hour on the bike and thisyear I was only reachingabout 34km an hour. It wasabsolutely brutal.“I’m thrilled to be the firstto win three in a row in JuliaCreek – it’s a great event andone that I’ll keep comingback to as long as the
community will keep havingme back.”Betten’s training partner
and 2012 London OlympianEmma Jackson won the openwomen’s triathlon in 1 hour,10 minutes for back-to-backwins at Julia Creek.“It was tough out there,
particularly on the bike andtook forever for the watertower to appear on thehorizon, letting me know Iwas almost at the end.“I was overtaken by a
couple of the guys on thebike, which meant I reallyhad to give it my all on therun and I overtook one ofthem, which was great.”Jackson placed thirdoverall. A record 450 athletescompeted in the event, a 23%increase on the previousrecord.Betten congratulated the
other triathletes who bravedOutback Queensland’sextreme conditions for thisyear’s Dirt n Dust Triathlon.
Betten wins Julia Creek hat-trickEmma Jackson rides to victory at the Dirt n Dust Triathlon. Photos: Tayla Beaton
ALEXANDRA Headland'sCaroline Steffen finishedthird at the Samui TriathlonSunday, while BelindaGranger of Noosa was fourth.Steffen won the event last
year, but the Swiss-bornathlete (06:32:18) was thisyear trumped by MelissaHauschildt (06:14:49) andAustralian Liz Blatchford(06:20:36).Granger finished in 6:37:27.More than 200 competitors
from 22 countries took part inthe 4km swim, 122.65km cycleride and 30km run.The men's race saw acontentious result, afterseveral of the professionalswent the wrong way on thebike.Australia's best-placedtriathlon finisher at theLondon Olympics, CourtneyAtkinson, won his first longdistance event in six hoursflat.Fellow Aussie Allen Ben(6:05:22) was second whileSpain's Marcel Zamora Perezwas third (6:13:58).Debate surrounded theresult. The Coast's own DavidDellow (eighth with 6:19:32)was caught up in thenavigation error, with fellowathlete Paul Ambrose (13thwith a 6:27:02) claiming theywere two of only a few whodid the correct course. Thegroup rode about 20 extrakilometres in nearly 40degree heat.Justin Granger alsocompleted the race, finishingin 18th overall and second inhis category with a time of6:50:45.
