BTS Blog

BTS Blog 24/1/12

2012-01-24T09:46:00.002+10:00

RACE RESULTS

The club champs at Robina proved to be a popular race with approximately 1700 athletes competing. As expected Red Dog and Southbank were hard to beat and we placed third in what is becoming a more popular event on the race calendar.

Thanks to everyone who participated and we'll look forward to going back again next year. Congratulations to those who did pb's on the Robina course and placed well in their category.

We also had Merinda Eckart and Shannon Dooland racing in Sydney as part of the World Champs qualifying series. Merinda backed up her win in Perth with a 4th placing while Shannon was unlucky to suffer a puncture on the bike however he is off to Canberra this weekend for the next qualifying race.

GOOD BYE AND GOOD LUCK

One of our long time members Chris Bierton has moved to Sydney for work. Chris will also be off to the Olympic Games in London where is he one of the event managers for BMX racing so along with his attempts to qualify for the Worlds in Auckland he has a big year ahead.

Chris has been a great member of the squad and has shown that with hard work anything is possible. He'll still be in Brisbane on occasions for work so will no doubt pop in for some training sessions.

On behalf of everyone at BTS we would like to wish him all the best and thank him for all his support over the past few year.

AVANTI PLUS THE VALLEY- WIND TRAINER HIRE

As everyone is aware that Avanti Plus hire out wind trainers to squad members each week. Additionally they also lend skewers,however for the immediate future they can no longer lend out skewers as they are missing quite a few of them.

If you have forgotten to return a skewer after hiring a wind trainer please return them to the shop. From now you will need to bring your own skewers when hiring a wind trainer.

TRAINING

Due to the expected heavy rain tomorrow morning the bike session will be changed to a run still from UQ. It will be a long out and back hill run through St. Lucia and Toowong. If showers were predicted we would still ride however the forecast is for heavy rain forcing the change to a run.

Also due to camp this weekend there is no Friday morning wind trainer, however there is still a swim session Friday morning. For those not going to camp a longer hilly ride of 2-4 hrs on Saturday and longer run of 60 min to 2hrs on Sunday would be a good idea. We are doing some strength work at the moment so a couple of longer aerobic sessions on the hills would be beneficial.

If you're in your first year of training keep the length to 2hrs on the bike and 60 min in the run so your helping your body adapt slowly to the training stress being placed on it.

MONTHLY PRIZES

Thanks again to our fantastic sponsors for providing this months prizes.

Medilight Permanent Hair Removal and Skin Rejuvination most improved female athlete is Claire Schneider for her continued improvements in the pool. Claire has a track cycling background and has been working hard to improve her swim with great effect so far.

Avanti Plus the Valley bike fit this month goes to Tom Verdich who has been training casually for a little while now. However in the last few weeks we have seen him do some great work in the pool and and run to show what he is capable of. Watch this space for some fast times in the future.

The free service also from Avanti goes to Matt Thomsen who completed the last beginner course lat the end of last year. When Matt's fitness matches his determination it will be great to watch. Matt knows no other way than flat out when training in a hard squad session so we look forward to his improvement.

Puresport workout stick packs we'll be giving away a box of workout stick packs at different sessions every couple of weeks. The first one will be tomorrow morning at the run session plus some at camp this weekend.

UNIFORMS

We have some old stock of men's BTS one and two piece tri suits. If you're after a second tri suit to wear in training sessions these are great and we're selling them at $50 for the one piece or $30 for either the bottom or top in the two piece.

Contact suz@brisbanetrisquad.com.au if you're interested. We have more of the new one piece suits from Scody arriving on the 13th of February. We're also looking into some new BTS shirts for members to wear at events and hope to have something available soon.

BTS Blog 10/1/12

2012-01-10T10:46:00.002+10:00

NEW COACH - TROY WATSON

This week we welcome our new coach to the BTS team. Troy Watson has come on board to replace Bronny and will be on pool deck tonight.

Troy is married with a young son and had recently moved back to Australia after 3 years working in Abu Dhabi. There he was the Venue Operations Manager at the Yas Marina Circuit which hosts the Formula One Grand Prix. Prior to that he was 8 years as a Commissioned Officer in Royal Australian Navy serving all over the World.

Additionally Troy was heavily involved in coaching triathletes in Abu Dhabi and also brings a lot of personal experience as an athlete. He has competed in numerous IM events all over the World and in 2009 qualified and competed in the IM World Championships in Hawaii.

Troy will be coaching the Tuesday and Thursday night swim sessions but will also be involved in other parts of the program including beginner courses and bike/run session. We're excited to have Troy on board and look forward to the expertise he can provide as one our new coaches.

TRAINING

With over 50 people at running this morning we're definitely back into the swing of things at training. In hot conditions like this morning and with a hard swim ahead tonight please ensure that hydration is a priority today to help prevent cramping in the pool.

Sweat loss will be quite prominent and the humidity also makes it harder to recover. Keep drinking and eating well through day and you'll have a much better session in the pool as a result.

The normal full program has also resumed this week starting with the double Tuesday night swim session tonight. Matt Hopper will be taking the 100%ers tomorrow morning from UQ at 5.15am while Ray has the novice level cyclists from 5.30am also at UQ.

The remainder of the squad are doing some strength work at Mt. Cootha from 5.20am meeting at JC Slaughter Falls Car Park.

This Saturday morning is our first combined session with the Gold Coast Tri Squad. We ran a couple of these sessions last year at Main Beach Southport and they proved to be quite popular. A mixture of beach running, sand hills and ins & outs in the surf they're a great fun session. Session starts at 6am from the Southport SLSC at Main Beach.

Then on Sunday is club champs at Robina. Can we beat Red Dog after they took the title last year? They certainly are keen to win again and will be very hard to beat with a lot of quality athletes in their squad.

Surfers Paradise Tri Club are keen to be number one especially now that is on the Coast while Victoria Point Sharks and Southbank Tri Club both have a growing member base and will have big numbers racing.

What ever happens it will be a great day's racing. It's great to see more clubs/squads getting behind the concept. Let's race hard to give BTS the best chance of getting the title back we won 2 years ago.

RACE FUEL, FLUID & HYDRATION ANALYSIS

Our expert Sports Dietitian Sally Garrad is offering an extensive race fuel, fluid and hydration analysis to improve performance. This is a great chance to work out exactly what your body requires for racing in terms of fuel and fluids.

This sports nutrition training session is all about finding out what your unique requirements are for maximising your race performance!

The “Race Fuel, Fluid & Hydration Analysis” will be conducted over a 1 hour performance simulation/training session. Prior to the session you will be asked to fill in a brief questionnaire about your current nutrition/hydration practices and you will be asked to replicate your race nutrition practices during the race simulation.

Hydration status is determined by urinalysis on the day, so you will be asked to bring along your sample.

Your sweat rate, nutrition and fluid intake rates, and your sweat electrolyte concentrations will be measured. The latter is done via sweat patch testing – your patches are sent to the Australian Institute of Sport in Canberra for analysis.

Sweat patch testing allows you to see the composition your sweat – determining if you have high, low or ‘interesting’ electrolyte requirements! If cramping has been an issue in the past, this session is for you!

Once your results are returned from the AIS, they are combined with your sweat rate & nutrition practices to provide you with a detailed analysis of your hydration status, fluid losses, fluid requirements, sweat electrolyte composition, and race fluid/nutrition guidance based on the information collected.

The cost is $220 and if you're interested please e-mail me on mark@brisbanetrisquad.com.au From there we'll arrange a training session for Sally to come along to and complete the testing.

BEGINNER COURSE

Our next beginner course starts next week on the 17th. If you know anyone keen to get into the sport let them know about our courses. Most of the participants from our latest course are racing this weekend at Robina.

We really enjoy seeing new people complete their first race and then go onto bigger and better things. All details are at http://www.brisbanetrisquad.com.au/BeginnerCourses.php

MOOLOOLABA CAMP

We need final numbers for the Mooloolaba training camp by the end of this week so we can finalise the accommodation requirements.

You don't have to be a member of BTS to attend the camp and all abilities are catered for. Please contact suz@brisbanetrisquad.com.au to secure your place. Details of the camp are at http://www.brisbanetrisquad.com.au/Camps.php

BTS Blog 5/1/12

2012-01-04T20:01:00.003+10:00

WELCOME TO 2012 - WHAT'S COMING UP

Greetings of the season to everyone. We hope that your Christmas and New Year was a relaxing and joyful one that has you ready to face another year. We have many events and races to look forward to this year starting with the Club Champs on the 15th at Robina.

There are quite a few clubs that have targeted this year's champs hoping to take home the title so we'll have our work cut out to beat them. When entering on line with USM please ensure you place BTS as your club and we'll receive a point per competitor plus bonus points for people that place in the top 5 of their category.

For anyone that competes at the Robina club champs we will be offering a random draw prize that contains one months free training, a free entry from Mizuno to a QTS race and a $50 Aqua Shop voucher.

After Club Champs we have our annual Mooloolaba Training camp. We do need final numbers as soon as possible and final payments by January 20th into the BTS account. Our camps cater for all abilities and you don't have to racing Mooloolaba to get a benefit from the camp. Contact suz@brisbanetrisquad.com.au to reserve your place.

We also have another beginner course starting the day after Robina which will finish with the Raby Bay QTS race on February 26th. Prior to that there is the Hell of the West and Caloundra QTS on February 5th while there are quite a few heading to Geelong on the 12th of February to further gain points for World Champs selection.

We also have a few athletes travelling to Sydney, Canberra and Melbourne for qualifying races in the Sprint Distance format and then once we get into March the countdown for Mooloolaba, IM New Zealand and IM Melbourne starts.

After that it is onto Luke Harrop Tri on the Gold Coast in April, another beginner course, Byron Bay Tri in May and Cairns Challenge in June. Regardless of what you're training for we will be able to help you with with your preparation.

WEBSITE

You may have noticed that we have changed the website slightly. This is so we can have more information about BTS and what we offer. We apologise for any slight "kinks" that still may exist. These will be finalised within the next few days.

TRAINING

Now that Christmas break is behind us it's time to again build up for the many big events we have coming up. Triathlon is a strength/endurance sport and as such there will be a strength focus for the next few weeks before we go back into some speed work closer to the races.

The novice level sessions will continue to focus on developing skills across the swim, bike and run. In the main squad sessions please check the calendar for locations as they do change especially the Wednesday morning bike and Saturday morning sessions.

This Saturday morning we have the Cootha Challenge in line working on some strength. There will be 2 groups available, a 1hr group for beginner level and 2hr group. The objective is to see how many laps you can complete in the allotted time. Start time is 5.30am from JC Slaughter Falls Car Park.

BTS Blog 21/12/11

2011-12-21T11:25:00.004+10:00

RACE RESULTS

The first World Champs selection races were held last weekend and we had some great results for BTS athletes who competed. In ,Merinda Eckart won the 20-24 ladies in the WA State Sprint Champs to gain maximum points towards selection.

Not only was it a win but it was also Merinda's first podium in her age group and something that been coming for a while now on the back of some good consistent training and racing. And at the qualifying race in Canberra, everyone that raced gained selection points.

Leading the way were Kristy Bell and Yas Grigaluinas who both placed 6th in the 20-24 and 35-39 ladies while Amanda Johns was 10th in the 30-34 ladies. In the men's Troy Grimshaw, Mark Gleeson, Pat Dall and Darren Lockhart were all in the top 15 in their age groups to post some early points.

Chris Bierton also placed well and received some points despite running 12.5km in the run leg when the officials did not have someone at a run turnaround. Unfortunately there were quite a few in the same age group that suffered the same fate as Chris.

TRAINING THIS WEEK - FAREWELL AND CHRISTMAS SESSION

The calendar this week is slightly different with Robson's Thursday morning run now on Friday morning. As in past years it will be a chance to get together before Christmas and finish the year with some drinks and nibbles after the session.

The session starts and finishes at the Soutbank Lagoon and we would like everyone to bring a plate or something to drink for after the session. We do this session every year with Robson and he does a great job in finishing off the year with a good session.

As a result there is no Friday morning wind trainer or swim this week and tomorrow morning the only session is the swim with Tim.

Tomorrow night is also Bronny's last session and afterwards there will be a bbq at the pool to celebrate her time with BTS. If you would like to attend please reply to Bronny's facebook invitation so catering can be finalised.

Training will resume on Tuesday January 3rd but it is a slightly reduced program that week so please check the calendar for all details.

MOOLOOLABA CAMP 2012

We are still taking places for the 2 and 3 day Mooloolaba training camp from Thursday 26th to Sunday 29th of Jan. If you would like to attend please contact suz@brisbanetrisquad.com.au to secure your spot.

MERRY CHRISTMAS

On behalf of everyone at BTS we would like to wish everyone a safe, festive and happy Christmas and New Year. We hope that 2012 is a great one for BTS members and their families and we look to seeing everyone in the New Year.

Training resumes again on Tuesday January 3rd after this Friday morning's session with Robson.

BTS Blog 14/12/11

2011-12-14T14:37:00.003+10:00

BUSSO 2012

Last week we mentioned how the Busso 2012 race was going to be the designated IM event for BTS in 2012. Whilst we have a few athletes competing across the other IM events prior to that, the Busso race was always going to be the squad one.

Well after entries sold out in 69 minutes last Friday we now have 28 athletes from BTS heading across to compete. Among those 28 are 12 first timers, 18 men, 10 ladies and a great mix of ability with a couple of potential Kona qualifiers in there.

With family and friends coming across to support it should be a great trip and something that everyone is already looking forward to. There is much hard work to be done prior to December 9th and in the new year we will arrange a meeting for everyone competing to outline the plan for the next 12 months.

WORLD CHAMP QUALIFYING RACES

This weekend we have some athletes heading to Canberra and Perth in their attempts to qualify for the World Champs in Auckland next year. Heading to Canberra are Troy Grimshaw, Chris Bierton, Kristy Bell, Pat Dall, Darren Lockhart, Yas Grigaluinas, Mark Gleeson and Amanda Johns who will all race the first Olympic Distance qualifer.

Going across to Perth is Merinda Eckart who will race a sprint event there as she attempts to make the sprint team. Good luck to everyone racing this weekend and we look forward to watching theirs and others progress in the coming months.

BEGINNER COURSE

A big congratulations to our 12 latest beginner course participants who completed their first triathlon on Sunday at Raby Bay. They have had a great last 6 weeks and already most of them have continued on training this week in our novice level sessions and talking about more races.

Our next course starts on January 17th and will again finish with a Raby Bay event on February 26th. If you know of anyone that is keen to get into triathlon but not sure where to start these courses are perfect.

MONTHLY PRIZES

Thanks again to our fantastic sponsors at Avanti Plus the Valley and Medilight Permanent Hair Removal & Skin Rejuvination for providing this months prizes.

Avanti Plus free bike service goes to Christian Seymour for his great story on being 127kg and looking at an early death to an 80kg triathlete. When you see Christian at training you can see why he has come so far, he loves to work hard and we look forward to seeing his progress in the future.

Medilight Permanent Hair Removal & Skin Rejuvination most improved female athlete for December is Sheena Leung who has made some fantastic progress over the last couple of months especially in her running.

Also starting in January we'll be giving away two boxes of workout stick packs from Puresport at different training sessions each month for people who consistently work hard through the session.

ONE PIECE BTS TRI SUITS

The new one piece Tri Suits from Scody continue to receive great feedback. We will place another order if there is enough demand. If you would like one please contact suz@brisbanetrisquad.com.au with full payment and size.

8/12/11

2011-12-07T20:25:00.003+10:00

IRONMAN WA 2011

The IM event in Busso has become a great event for IM athletes around Australia. Great location, fast course and a town that gets behind the race makes it an event to do.

This year we had 3 athletes competing with all making it across the line to become an IM finisher for the first time. Callan Lloyd and Josh Marsden both competed in the 25-29 age group with Josh coming 6th in a time of 10.10 and Callan 11th in a time of 10.30.

For a couple of young blokes doing their first IM it was a great effort and they raced with maturity beyond their years. In the men's 40-44 we had big Steve "Ando" Anderson who showed much determination and grit to finish in 16.16.

Ando will be the first to admit that he had a less than ideal preparation with a job in the mines but he demonstrated that it takes a lot to stop this big man. From everyone at BTS congrats to Callan, Josh and Ando for a job well done.

IRONMAN 2012 - BUSSO

The 2012 Busso event will be the BTS IM event for 2012. We have a few athletes competing in New Zealand, Melbourne and Port Macquarie in 2012 but the Busso event will be the big one for BTS.

Entries open this Friday at 10am and we expect that there will be between 20 and 30 members from the squad entering the 2012 event. If you're on line at 10am I would expect that you will get an entry.

THANKS

Our super swim coach, Bronny is leaving us at the end of the year. Bronny has decided to hang up her swim coaching goggles and focus on new pursuits in life. One of the constants from day one in BTS has been Bronny and her great swim coaching sessions for our members.

So it is with great sadness we say goodbye to Bronny and thank her for the outstanding contribution she has made to BTS. Bronny's caring nature and cheerful disposition have made a huge impact on the sessions she coaches so we will all miss her.

On behalf of the whole coaching team and all the past and present members of BTS we would like to thank Bronny and wish her and her family all the best in the next chapter of her life.

RABY BAY QTS

This Sunday is the last Gatorade QTS race for 2011 at Raby Bay. It is also the graduating race for the current beginner course participants.

Many squad members will be using the race as their last hit out of 2011 before building into the 2012 season. As usual the team from Performance Podiatry and Physiotherapy and Brett from Elite Sports Massage will be there to assist.

The next race of the QTS series is Robina on January 15th and club champs so make sure when you enter you list BTS as your club to gain a point. The more members we have competing the better as we try and win back the title.

ARTICLES

Over the last couple of weeks we have had a couple of squad members write about their experiences. Firstly Kellie Liddelow and her struggles in overcoming major back surgery and today Christian Seymour on his journey from a 127kg overweight man on a one way ticket to the grave to a slim 80kg triathlete.

Both are great stories in determination and perseverance and well worth a read. Go to
http://www.brisbanetrisquad.com.au/Articles.php to read them and any other articles we have.

If you have a story that you would like to tell please send it in. Sometimes our greatest inspirations are right next to us with out even knowing it.

Whilst we look to the professionals with great admiration and marvel at their abilities, sometimes it is the humble age grouper that balances work, family and life that we can learn the most from.

BTS Blog 1/12/11

2011-11-30T20:56:00.004+10:00

BTS CHRISTMAS PARTY

Remember our XMAS Party is this Sunday and we need RSVP's and payment by Sunday. Send RSVP to suz@brisbanetrisquad.com.au and pay money into BTS bank account or cash in person.
The party starts from the East Brisbane Croquet Club, 19 Park Avenue next Mowbray Park at 2pm and at 5pm kicks on to the Story Bridge Hotel.

The dress theme is "over the top" and we will be giving away a digital camera from our great sponsors at Videopro http://www.videopro.com.au/ at the party.

TRAINING

Starting from today the Thursday night swim session will go back to one session only from 6.00-7.00pm. During peak swim times leading into the major races we will go back to double session where required.

Also this Saturday is our final transition session for 2011 at Suttons Beach, Redcliffe. The current beginner course participants will be doing their first transition session in preparation for their graduation race at Raby Bay next weekend.

After the session we'll be going for breakfast at one of the local cafes in Redcliffe so. These are the best triathlon training sessions you can do and help refine the skills needed to race well so make the effort to attend if you're free.

GOOD LUCK

This weekend is IM WA and we have 3 members lining up for their first IM event. Callan Lloyd, Josh Marsden and Steve 'Ando' Anderson are primed and ready to go.

From everyone at BTS good luck, we'll be following from the XMAS party on line.

COACH WANTED

We are currently on the lookout for a triathlon coach to work with out current coaching team. If you know of anyone that may be interested in joining the BTS team, they can contact me at mark@brisbanetrisquad.com.au for more details.

BTS Blog 28/11/11

2011-11-28T11:26:00.006+10:00

FUNDRAISING HALF MARATHON THIS SUNDAY

As we come into Christmas there are many families and people within our community that Christmas is a very difficult time for. The Salvation Army do a great job assisting such people make it through what can be a very difficult time.

This Sunday Sarah Hulme has organised a half marathon run with all proceeds to go the Salvation Army. Starting at 6am from Orleigh Park, West End teams of 2 or 4 will compete in a handicap half marathon with some challenges along the way. Teams can buy their way out of those challenges or try and complete them.

Entries are $25 per person and there will be a free bbq breakfast at the end. Albertos coffee shop has also kindly donated 50 free coffees and there will be prizes for the fastest team of 2 and 4, best dressed and highest points score in the challenges.

The course will be around the River and will be given to competitors on the day. With the BTS XMAS party later that day this is a great way to start the day. If you would like to enter a team please contact Sarah Hulme on sarahhulme@bigpond.com . You can pay for entries on the day but if you have teams already lined up please contact Sarah.

The map of the course is at http://www.gmap-pedometer.com/?r=5200714

ERNST AND YOUNG CORPORATE RIDE WITH CADEL EVANS

Yesterday we were fortunate enough to assist with the Ernst and Young Corporate Cycling ride where Cadel Evans was the star attraction.

Over the last 6 weeks we have been training their staff and clients for yesterdays ride from Southbank to Siromet Winery at Mt. Cotton. At the end of the ride was a fantastic lunch with all the staff and clients where Cadel mixed and relaxed with everyone.

Also on the ride was Australia's greatest ever track cyclist, Shane Kelly. Shane now has a corporate cycling coaching business in Melbourne and worked with us here in Brisbane to help train the staff and clients of Ernst and Young for the ride.

BTS Blog 24/11/11

2011-11-24T05:57:00.002+10:00

MOOLOOLABA CAMP 2012

The New Year is nearly upon us which means our annual Mooloolaba Training Camp is close. Next year we are offering 2 options due to the Australia Day Public Holiday on Thursday January 26th.

For those interested in doing a 4 day 3 night option the camp will start early on Thursday morning with a ride from Brisbane to Mooloolaba. The cost for that option is $420 which includes accommodation, lunch for all 4 days and dinner on Thursday and Saturday nights plus refreshments and drinks for training and after training.

The normal 2 night option which starts Friday afternoon is $290 with accommodation, all lunches, dinner Saturday night and training refreshments included.

We’ll be using the same venue as previous years, Headland Tropicana on the top of the hill and for those doing Mooloolaba for the first time this is a great weekend to become familiar with the course. The camps also really set you up the last part of season with the fitness gained and give you a real boost for the following races.

Regardless of your ability and fitness levels everyone is welcome and sessions are tailored
towards your ability. So if you’re new to the squad and training don’t feel you shouldn't’come. We have had many novice level athletes attend camps in the past and get a lot out of it.

If you would like to attend please pay a $100 deposit into the BTS bank account to confirm your spot.

MONTHLY PRIZES

Avanti Plus the Valley

1. The free bike service this month goes to Ivan Shimats for his 18th place at Auckland on the weekend. Ivan is trying to qualify for the New Zealand team for next year’s World Champs and with the experience of the weekend behind him he should go very close at the next selection race in Wellington in March.

2. The $200 dynamic bike fit goes to Paul Thistleton for his consistent and high level of racing over the last couple of months. Starting with his 14th place at the Beijing World Champs he had some great races at Raby Bay, Noosa and Port Macquarie 70.3 IM.

Medilight Permanent Hair Removal and Skin Rejuvination most improved female athlete.

This month goes to Amanda Lucas for her 23 min pb at Noosa. Amanda is only just touching the surface of her ability and next year should be even better as she continues to develop her training and racing.

Thanks again to Avanti Plus the Valley and Medilight for their continued support.

BTS TRI SUITS

We still have some new Scody one piece Tri Suits available for purchase. The new suits look and feel great. Let us know if you would like one.

XMAS PARTY

The BTS XMAS Party is set down for Sunday December 4th at the East Brisbane Croquet Club. Remember to deposit the funds into the BTS bank account with a reference before the end of next week.

CONGRATULATIONS IT’S A BOY

Congratulations to Dave Doyle and Faye Jenner on the birth of their first baby boy, Archie early this week. Both mother and son are doing well while proud Dad is doting over them.

Archie joins the growing list of babies and pregnancies for BTS members. From everyone at BTS all the best to Dave, Faye and Archie.

BEGINNER COURSE

Our latest beginner course participants are going very well as they get closer to their graduation race at Raby Bay on December 11th. This weekend they start on mounts and dismounts before their first Redcliffe Transition session next weekend.

TRAINING

It’s been great to see good numbers at training of late especially on the Wednesday morning bike sessions. With the 100%ers boys being led around by Matty Hopper, Ray taking the novice group and then the main squad working on some group riding skills our bike sessions are going quite well.

One of the main benefits of group training is it challenges you to lift to a higher level. Along with the social side of things it is the best way to maximise your training time. In fact there have been studies into the benefits of training with a group compared to training on your own and the greater improvements it gives in Vo2 max levels and overall training performance.

So when you come along to the squad sessions whether they be bike or maybe swim/run maximise your time there and work hard. Challenge yourself to hang on that wheel, push through the fatigue in the swim or hold in the last 100m on the run. It is only when you get out of your comfort zone that you truly find your limits.

Use the squad sessions as your hard efforts and the individual sessions on your own as the easy aerobic efforts. Easy on the easy days and hard on hard days. It’s not rocket science, stay consistent, recover well and you will improve.

BTS Blog 17/11/11

2011-11-16T19:48:00.002+10:00

WIND TRAINER HIRE

This Friday morning there will be no wind trainers available for hire from Avanti Plus the Valley. This is due to a one off Corporate training session at the same time that we have to facilitate that also requires wind trainers.

Our apologies for this, it is one off and next week all will be back to normal.

ACTIVE STRIDE SALE

The team from Active Stride are having sale this Saturday. It is one day only and the Active Stride tent will be set up outside the Southbank store and everything in it will be half price.

Shoes from adidas, ASICS, Brooks, Merrell, Mizuno, Saucony and Zoot, as well as clothing from adidas, ASICS, Mizuno, Skins and Zoot. Whatever price it scans at the register, you'll get 50% off.

They are located at 184 Grey Street, Southbank.

MOOLOOLABA/IM CAMP 2012

From Thursday Jan 26th until Sunday Jan 29th 2012 we'll be having our annual Mooloolaba and IM prep camp. There will be a 2 night and 3 night option due to the Australia Day public holiday on Thursday the 26th.

The 3 night option will start with a ride to Mooloolaba from Brisbane early on the Thursday morning while the 2 night option will start Friday afternoon in Mooloolaba with a run.

We'll release final details including cost and accommodation next week so stay tuned if you're interested.

APOLOGIES

Our apologies for neglecting to mention some performances of BTS athletes in last week's blog. At Port Macquries 70.3 IM David Franks made his debut over the half distance while Ben Hargreaves had a great race to post a huge pb of 5.23.

In Nevada USA Tim Franklin competed in the ITU Long Distance World Champs. Unfortunately the swim was cancelled due to the cold and the race became a 120km run and 30km run. Tim raced well to place 32nd in his age group and 2nd Australian.

BTS Blog 10/11/11

2011-11-09T20:02:00.005+10:00

TRAINING - CHANGES TO TIMETABLE

From next week there are couple of minor changes to the training timetable. These changes are:

- Monday night swimming first session will now start at 5.15pm instead of 5.30pm. So the two sessions are 5.15-6.15pm and 6.15-7.15pm and will be for beginner level swimmers and those wanting an easier stroke correction session.

- Monday night core session will change for the Summer. We'll continue to start with running drills and plyometrics on Valley Primary School Oval before going back to the Valley Pool for a core and general strength session. Then to finish off with we will do a 30-45 min aerobic - tempo pace run. Once Summer is over and the season is finished we'll go back into some more boxing.

- The Tuesday morning beginner cycling and Wednesday morning beginner run will swap days. This allows more flexibility with the sessions and will be able to bring the whole squad together on a more regular basis. The sessions will still cater for differing abilities and there will be 2 coaches at both sessions.

As we finish off the year we'll continue to mix the sessions up a bit with different locations on the ride and doing some drills and fartlek work on the run.

XMAS PARTY 2011

This years BTS Christmas Party is on December 4th from 2pm at the East Brisbane Croquet Club. The theme this year is "Over the top" so bring out any costumes that you think fit the theme.

Cost is $30 which includes food, venue hire and croquet with BYO drinks. Please pay into the BTS bank account by November 30th.

We'll also be giving away a digital camera courtesy of our great sponsors at Videopro through a random draw on the day so it could be a great Christmas present for someone.

PORT 70.3 IM

We had a small crew compete at the Port 70.3 IM event last Sunday. The organisers change the course back to the original IM course from 2006 with the hills in the run meaning the competitors had a tough day.

Special congratulations to Marina Mangano and Tash Alford who did their first half IM events and also backed up after completing Noosa the previous week. Paul Thistleton, Callan Lloyd and Paul Scroggie all had good races to post sub 5 hr times.

Sarah Hulme had showed great determination to finish after copping a kick in the ribs in the swim while Alicia Newman and Krista Page had good days to go just over 6hrs.

PURESPORT WORKOUT STICK PACKS

If you took advantage of the free offer from Puresport for a box of workout stick packs they are now available for pick up at Avanti Plus, The Valley.

GATORADE SERIES RACE 2 - ROBINA

The second race of the Gatorade race at Robina is this weekend over the 400/15/4 distance. We have a few doing their first triathlon this weekend and many using the race as a hit out towards bigger races coming up.

To help any BTS and GCTS members on Sunday we have Rob Taylor (physio) and Katie Harder (massage) from our GCTS sponsors Gold Coast Physio and Sports Health. They will be there from 8-10am for any physio and massage requirements.

GEEBUNG SPECIAL SCHOOL

On Wednesday we presented a $560 cheque to the Geebung Special School from the pick your Noosa time. A big thanks to Yas Grigaluinas for the work in getting everyone's times and for everyone who contributed.

In the photo is the Deputy Principal, Yas and three of the students at the front of the school. The funds will go into the schools saving account for future projects.

BTS Blog 3/11/11

2011-11-03T10:31:00.002+10:00

NOOSA 2011

The Noosa 2011 Triathlon was another great weekend of racing and relaxing. The weather on race day was quite warm up and at times windy which did have an impact on overall times.

Shannon Dooland has actually provided an analysis between last year and this year’s times (all results from 2010 and 2011). It shows that this year’s times were down on last year on the bike and run. This was due to the blustery conditions on the bike and the heat of the run.

What is shows is that 2011 was slower than 2010 and the biggest difference was in the run. Take the 10th percentile which is about a 2:17:

- the swim is within 10 seconds comparing the two years
- the bike was 50 seconds quicker in 2010 than in 2011
- the run was 1 minute 33 seconds quicker in 2010 than in 2011
- overall the 10th % was a 2:19:12 in 2011 and was 2:17:27 in 2010.

These differences are even more pronounced as the times get longer. The near identical swim times between the two years suggest the field was just as capable but the conditions made the race slower.

We’ll post everyone’s times later in the week on the website but some of the highlights of the weekend included:

- Chris Bierton winning the 20-24 age group, up from 3rd last year.
- Top 10 placings to Dave Thomas, Hannah Hogan, Paul Thistelton, Yas Grigaluinas, Kristy Bell and Chris Bierton
- Life member presentations to Tim Franklin, Simon Prebble, Alicia Newman, Merinda Eckart, Shelly Marriott, Nic Savage and Belinda Daniels
- Blair Venn winning the $2500 3D home theatre system courtesy of Videopro
- Most improved Noosa time to Ben Hargreaves 2.56 to 2.35 and Amanda Lucas 2.58 to 2.33
- Fastest male and female to Dave Thomas 2.08 and Hannah Hogan 2.21
- Raising $560 for the Geebung Special School for pick your Noosa time. The winner was Aaron Beckinsale
- Numerous pb’s and first timers at Noosa
- The after party

Thanks to the sponsors for getting behind BTS for this year’s Noosa campaign. Videopro for their awesome prize again, the team from Performance Podiatry and Physio for their race assistance, Brett from Elite Sports Massage for his massage work and Suzuki for the BTS Grand Vitara for getting us there.

Congratulations to everyone who completed the race especially the first timers. Next year’s race is November 4th with individual entries opening on Tuesday November 8th at 9.00 and teams open on Tuesday November 15th. It is a first in first served basis so if you’re keen to be there next year you better be prepared to be on line.

TRAINING

There are still many events to work towards as Noosa is really the start of the season. It is always a big build up to Noosa and often the first big race of the year for many people. Sometimes it is important to have a break straight after for 1-2 weeks. Alternatively a break just before Christmas is also a good idea. Either way it is a good idea to kick back for 1-2 weeks and get ready for the new year.

The training between now and Christmas will be slightly different as it is more about maintaining fitness. The intensity won’t be quite as high although if you’re working towards Busso IM and different World Champ selection events selection events then the training will still be quite challenging to get you peaking at the right time.

We’ve still got the Gatorade races starting with Robina in a couple of weeks and Raby Bay on December 11th. Then the first event of the new year is the club champs at Robina on January 11th.

GOOD LUCK

This weekend new BTS life member Tim Franklin is competing at his first World Champs, the Long Distance Worlds in the USA. With a great prep behind Tim is ready to go so on behalf of everyone at BTS we wish him good luck.

We also have a reasonable size crew heading to Port Macquarie for the half IM. Good luck to everyone racing.

NEW BEGINNER COURSE

We would like to welcome our latest group of beginner course participants who started this week . They will finish with the Raby Bay race on December 11th. Over the next 6 weeks they will cover everything to get them ready to race.

BTS Blog 26/10/11

2011-10-27T05:19:00.003+10:00

NOOSA WEEKEND IS HERE

The Noosa 2011 race should be every bit as big as previous years as thousands of athletes converge on Noosa to race and party. As in previous years the BTS tent will be placed in the park just over the bridge on Noosa Parade to catch all the action.

Along with the GCST tent and the Tri Alliance tent and crew from Melbourne it will be a great place to watch all the races and festivities over the weekend. The traditional pre race easy ride and photo on Saturday morning will start from the tent at 7am so wear BTS gear to the photo if you have it.

We’ll have a number of prizes and presentations to make over the weekend starting at the tent on Saturday afternoon during the crit race. We’ll be doing a random draw for a free entry to the Robina QTS race on November 13th courtesy of our great sponsors at Mizuno.

On Sunday afternoon the after party as always is a highlight and we’ll again be at the Reef Hotel from 4pm. At the after party we have some life member presentations to make plus prizes to the fastest BTS male and female.

There will also be prizes for the male and female who make the biggest improvements on their previous Noosa time and the winners from the nominate your time fundraising prize for the Geebung Special School.

For the race on Sunday Brett from Elite Sports Massage will be there for some pre and post race massage while Ben and Kent from Performance Podiatry and Physio will be there for any physio & podiatry needs you have prior to the race.

We’ll have some post race beers available at the tent and remember family and friends are welcome to the tent all weekend. All in all its shaping up to another massive weekend at the great race. Good luck to all those racing and we look forward to seeing everyone there.

AVANTI PLUS THE VALLEY

Matt and the team from Avanti Plus the Valley have been working with BTS for just over a year now. They have been a great support for the squad and recently Matt supplied myself with the new Scott Foil and Suz the Avanti Chrono time trial bike.

The Scott Foil has been released as a specific triathlon bike taking into account the advantages of a road bike while also giving the aerodynamic benefits of a tt bike. The Avanti Chrono with SRAM is simply put a fast tt bike so if you’re looking at purchasing a new bike, you won’t get better than either of these bikes.

Thanks again to Avanti Plus the Valley for their continued support.

ACTIVE STRIDE SPECIALS

Active Stride have some great deals available on some new Garmin and Suunto equipment. They have 3 deals available for BTS members and will be at the Noosa expo this weekend.

Deal 1 Suunto

Trade in your old Heart Monitor and get 20% discount off of any Suunto Heart rate monitor. The deal applies the new Suunto Quest, the M-Series and t6d, and your own old heart rate monitor. The Quest was released to the world just a few weeks ago so grab this opportunity for a great price on a brand new model.

It applies only at the Active Stride stand at the Noosa expo this Friday-Sunday - absolutely nowhere else! The deal applies the new Suunto Quest, the M-Series and t6d, and your own old heart rate monitor.

Deal 2 -Super Special.

Garmin 310Xt with Heart Rate + Speed/cadence sensor + Quick relase kit
$399.00 all up. Save $144

Deal 3.

Purchase a garmin 610 Bundle or and Edge 800 bundle and receive a bonus in-car GPS.
Garmin nuvi 30 worth $149 RRP.

BTS Blog 20/10/11

2011-10-20T07:48:00.002+10:00

RACE RESULTS

Raby Bay turned on some great conditions for racing last weekend and it showed with some fast times. As a hit out 2 weeks prior to Noosa it’s always a good race to do to ensure your ready to race well when in matters.

At the pointy end of the field we had Chris Bierton win the 20-24 men’s with podiums to Yas Grigaluinas in the 35-39 ladies and Kristy Bell in the 20-24 ladies. There were a number of others who finished in the top 5 on what was an extremely competitive day of racing. With the standard of athletes racing the Gatorade series it is a very fast and competitive race equivalent to anything you would experience across the Country.

There was also some impressive pb’s on the course including Michael Zink who was 11 min faster than last year, his wife Petra who went 7 min quicker and Marina Mangano was 4 min quicker than the same race last year.

NEW BTS LIFE MEMBER

Our latest life member to BTS is Tim Franklin. Tim is about to depart for the USA to represent Australia for the first time in the World Long Distance Champs on Nov 6th which is a testament to his hard work over the last 3 years.

He has lost close to 15kg, completed 2 IM events and transformed himself into a very good athlete. On top of that he is a great member of the squad, being one of those people that when he is at training it is a better place to be.

Along with our other new life members Tim will be presented with a BTS life member shirt at the Noosa after party. We would like to thank Tim for his support over the last 3 years.

PURESPORT OFFER

Puresport are now offering every BTS member their own free box of workout stick packs. As long as you’re a BTS financial member by October 31st you’ll receive a free box of workout stick packs in the flavour of your choice along with a water bottle and a car sticker which enables you to be part of different competitions they are running.

Additionally you’ll receive 10% of all Puresport products at Avanti Plus and every month Puresport will also give away 2 boxes of workout sticks.

To take up the offer all you need to do is e-mail them at info@puresport.net.au with your flavour preference by October 31st and then collect from Avanti Plus the Valley after the 7th of November.

NEW UNIFORMS

On the back of the great feedback on the new one piece tri suits from Scody we have placed another order that will arrive on November 11th. If you would like one please contact suz@brisbanetrisquad.com.au to pay the 50% deposit required.

MONTHLY PRIZES

Thanks again to our fantastic sponsors at Avanti Plus the Valley and Medilight Permanent Hair Removal and Skin Rejuvenation for this month’s prizes.

The free bike service valued at $100 from Avanti Plus goes to Grant Hill for his continued improvement . Grant improved his 3km time trial by over a minute earlier in the week to run under 11 min for the first time.

The free dynamic bike valued at $200 fit goes to Michael Zink for his 11 min pb at Raby Bay on the weekend.

The Medilight most improved female athlete goes to Marina Mangano after a great race at Raby Bay on the weekend. Marina is about to do her first half IM at Port Macquarie on November 6th

BTS Blog 12/10/11

2011-10-12T20:14:00.003+10:00

TRAINING

The training sessions over the last couple of weeks have certainly gone up a notch across the board as we prepare for some of the races ahead. It has been great to see everyone working hard and really challenging themselves to make the most of every training session. This type of effort rarely goes unrewarded on race day so I’m sure we’ll see a few pb’s .

Talking about pb’s it is also the time to test ourselves with some time trials starting this Friday morning and a 20km bike tt at the Nundah Crit Track. To ensure we can run a safe and effective session we’ll spit Friday’s session into 2 groups.

Starting at 5.10am (warm up) with a 5.25am kick off is everyone with last names starting with A – M and then a 5.45am warm up for a 6.00am start is names M – Z. Please try and be ready to go at either 5.25am of 6.00am sharp so we can get the session finished on time. If you are in the second group but need to leave early for work then come along to the first session otherwise try and stick to the groups as arranged.

Next Tuesday morning we’ll also be doing a 3km time trial from Herston so if you’re racing Raby Bay we have a busy few days ahead. A couple of weeks out from a major race like Noosa, a series of few hard efforts like this is fine as long as you pay attention to your recovery by eating well, getting some quality sleep and hydrating after the sessions.

On Saturday morning is a swim/wind trainer from the Valley Pool where intensity won’t be high focusing on drills/technique in both the pool and wind trainer.

RABY BAY – NEW MASSAGE PROVIDER, MUSIC AND AFTER RACE DRINKS

The first Gatorade race of the season is this week at Raby Bay and a great chance to test your training over the short 400/15/4 distance before Noosa. The BTS and GCTS tents will be there along with our amp and music courtesy of Videopro.

Joining us again this season at all the Brisbane and Sunshine Coast Events will be the team from Performance Podiatry and Physio. The Sweeting brothers and podiatrists Kent and Ben will be there to assist with any strapping or blister prevention help you need while Ben Ward (physio) will be on hand for any stretching/injury support you need. At the Gold Coast events will be the team from Gold Coast Physio at Runaway Bay.

This season we also have a new massage provider working with us, Brett from Elite Sports Massage who is based from the Valley Pool. Brett will be on hand this weekend to provide massage support for BTS/GCTS members and will be joining us for the Brisbane and Sunshine Coast Events.

Brett is an experienced triathlete himself and will also be competing at many of these events so has a great idea of what athletes go through and how he can help. BTS members will also receive a 20% discount on massage from Brett’s studio at the Valley Pool. Brett can be contacted on http://www.facebook.com/EliteSportsMassage

After the race on Sunday there is a social drinks from 4pm at the Plough Inn, Southbank. With the Wallabies and All Blacks on the big screen at 5.30pm it should be a great way to finish the day.

CLUB CHAMPS

The Gatorade Robina race on the 15th of January next year is the Club Champs round for 2011/12. After winning in the first year in 2009 we were relegated to second behind Red Dog last year. With more and more clubs getting behind the concept the race at Robina promises to be a cracker.

It would be great to go back next year and take the title again so we need as many people as possible to enter the event. When entering the race you need to put BTS as your nominated club and everyone that competes under BTS receives a point.

These type of events are a lot of fun and really promote the team side of triathlon and encourages people to join a squad or club. So get behind us as we try and show why BTS is the number one squad in Queensland.

PICK YOUR NOOSA TIME FUNDRAISER FOR GEEBUNG SPECIAL SCHOOL

Sarah Hulme and Yas Grigaluinas are running a competition, pick your Noosa time. Entry is $10 and all proceeds go to the Geebung Special School. First prize is $75, second is $50 and third is $25 whilst there is also another competition for those not racing where you can nominate the fastest male and female BTS members at Noosa with first prize of $50.

You’ll be able to nominate right up until race day and you are free to nominate someone else’s time if you’re not racing. You can also make changes to your time once it is nominated but it will cost an extra $2.

The money we have raised in the past for the Geebung Special School is extremely well received by all the staff, parents and students so the more entries we have the better.

AQUA SHOP SPECIAL

Our friends from the Aqua Shop have a great special on wetsuits at the moment. They have between $50 and $120 off different model wetsuits so if you’re in the market for one pop in and see Brett at the Aqua Shop on 448 Old Cleveland Road, Camp Hill ph: 3324 9163 or http://www.aquashop.com.auu/

STROKE AND STRIDE SERIES

If you’re not racing Raby Bay and after something different there is a great aquathon series run on the Sunshine Coast, Stroke and Stride http://www.strokeandstride.com.au/ . It is from Lake Kawana and the first race of the series is this Saturday morning from 9am.

The team behind it do a great job and if anyone from BTS is interested in competing we have 2 free entries to give away. This year they’re also offering a 5 race series on the Gold Coast and these aquathons a great hit out to test your fitness outside of the major races. Contact me on mark@brisbanetrisquad.com.au if you would like one of the free entries.

BTS Blog 29/9/11

2011-09-29T08:56:00.003+10:00

TRAINING

We are really into a hard intense phase of training at the moment. Coming out of Winter and into Spring is the time to transfer all the work done on the hills into some high quality intervals across the swim, bike and run.

With quite a number of key events coming up for many in the squad the high intensity training really sharpens you up and takes your fitness to the top level needed to race well. I am a big believer in this type of training for age groupers due to the limited time they have to train.

Regardless of the distance you race there should be some high intensity training in your program. What varies between athletes is the amount you do every 7-10 days and the amount of intervals you do in a session. Athlete experience comes into it as does age but it has great benefits for all levels of athlete.

It is very important to make sure your recovery is a priority after every session. Having your recovery drink of Puresport to consume after the session, sleeping well and eating a well balanced diet will ensure you get the benefits of this training. And on those easy days, you need to go easy so you can go hard on your hard.

WEEKEND TRAINING

Last weekend was the first transition session for this season and it was great day out at Redcliffe. We'll continue to do these brick type sessions on a regular basis now so this Saturday morning is a swim/run from the Valley Pool.

We will also be doing a swim, bike, run session on the Gold Coast with the GCTS squad if anyone from Brisbane wants to travel down. It will be a 5.30am swim from the pool at Southport, followed by a tempo ride along the Spit and then a 5km run along Main Beach.

Either of these sessions will be a great one to do but if you're looking to mix up your training a bit why not head down to the Coast for something different. With our GCTS sessions all BTS members are welcome to attend at any time as part of their BTS training fees.

THURSDAY NIGHT SWIMMING

From tonight we're now offering 2 sessions again on a Thursday night from 5.15pm to 6.15pm and then 6.15pm t0 7.15pm. Both sessions will be the same in format so all abilities are welcome at either.

PURESPORT OFFER

Puresport have extended their special offer at Avanti Plus the Valley for the month of October. If you purchase one workout cannister and one recovery cannister you receive a free recovery stick pack box valued at $33.

Or by purchasing a one workout cannister and two recovery cannisters you receive free stick pack box of workout valued at $42. Find out more about Puresport at www.puresport.net.au

MONDAY NIGHT DINNER

Next Monday is the first Monday of the month again so dinner at the Waterloo Hotel after training from 7.30pm. The hotel has a great offer of 2 for 1 pasta pizza and we'll give away another $50 voucher from the Aqua Shop as a random draw for all those coming along.

BED WANTED AT NOOSA

Jess Melville is after a bed for the weekend of the Noosa Triathlon. If you have a spare bed available post something on the BTS facebook page.

BTS Blog 22/9/11

2011-09-22T10:09:00.004+10:00

TRAINING - TRANSITIONS

This Saturday morning is our first transitions session this season from Suttons Beach, Redcliffe. We have changed the start time to 6.30am to allow those riding out time to get there.

If you do plan on riding there the normal meeting place is KFC on Gympie Rd, Kedron from 5.00am. We will have the BTS car there if you want us to transport any bags out for the transitions.

If you are driving out please arrive prior to 6.30am so you are ready to start the session at 6.30am sharp. Saturday mornings do become busy after 8.30am so it is important to get the session done on time.

From next week there is only 5 weeks to Noosa, 6 weeks to Port Half, 10 weeks to Busso IM, 11 weeks to Canberra Half and then 12 weeks to the first OD qualifier in Canberra. The next major race we'll be at is the first Gatorade event at Raby Bay on the 16th of October which is always a good hit out prior to Noosa.

To help everyone get ready for the different events we have started to seperate people into groups at some of the sessions to ensure they get the right type of workout for their race. As always the sessions will also cater to the differing fitness levels and abilities.

WORLD CHAMPS MEETING

This Saturday from 10am we're having a meeting for anyone interested in qualifying for the World Champs in Auckland next year. The meeting will be at the Grigaluinas residence at number 1, Fourteenth Av, Kedron.

Even if you're thinking about it and undecided I would encourage you to come along to the meeting. You can qualify in the Sprint or Olympic events and whilst it will be a challenge to make it there are many in the squad that have a greater chance than they realise.

At the meeting we'll cover training blocks, the races available, look at travelling together to reduce cost and the times you might need to do to qualify.

TUESDAY NIGHT SWIMMING

With Noosa only a few weeks away and numbers increasing on a Tuesday night in the pool from next week we'll go back to 5.30pm-6.30pm session for the beginner/intermediate level swimmer. Then the 6pm-7.15pm in the 50m pool for the more intermediate/advanced level

MONTHLY PRIZES

Thanks again to our great sponsors from Avanti Plus the Valley and Medilight for this months prizes.

Medilight Permanent Hair Removal and Skin Rejuvination most improved female athlete: This month it goes to Phillippa Smith. Phillippa has just signed up to do her first half event at next years Hell of the West race. In the last few weeks there has been a very noticable improvement in her cycling especially on the back of some good consistent training.

Avanti Plus bike fit: Goes to Hannah Hogan for her age group win at the Townsville Sprint Triathlon last weekend. Hannah is about to do her last Noosa before moving overseas in January and at Townsville she reminded us of her great natural talent.

Avanti Plus service: Goes to John Miles for his great 2.5 minute pb at the Bridge to Brisbane. John is a BTS life member so it was really pleasing to see him have such a great run showing that even into our 40's there are pb's to be had.

ACTIVE STRIDE SPECIAL

Now is the time to come into Active Stride and get fitted for race shoes ready for the Noosa Triathlon.

TheMizuno Wave Ronin 3-. Fast and effortless with a great responsive, cushioned ride.

Plus triathlon race accessories from Fuelbelt and Yankz, and sports instruments from Garmin and Suunto, amongst heaps of other road running and track and field brands.

All items are available from our website with free shipping around Australia.

The new Suunto Quest. Keeps you on track even when you're off it.

Come and check us out at Southbank, Brisbane, Myer Centre (Sports Instruments only) Brisbane, online http://www.activestride.com.au/ or give us a call on 1300 719 702.

BTS Blog 15/9/11

2011-09-14T19:16:00.003+10:00

RACE RESULTS

Last Sunday saw some great results for the first big of weekend of racing this season. Firstly at the World Champs in Beijing we had Paul Thistelton competing in the highly competitive 35-39 age group.

In Paul's second visit to a World Champs he had a great race to place 17th in 2.14, which based on the times of the winners was a very good result. Normally at the Worlds the winning age group times for men are well under 2hrs however this year the winning times were all above 2hrs

Any time you place top 20 at the Worlds you know you have raced well so a big congrats to Paul on his efforts. Closer to home the first major race of the season was the Kingscliffe Triathlon, held in perfect conditions.

Each year QSM Sports have improved this event and now offer a very affordable and enjoyable race. We had a reasonable size crew down there competing with some pb's and podium's. In the Tempta race Kellie Liddelow won her age group to show she is back on track after her big crash earlier in the year.

In the OD event the highlights were Tim Franklin and Paul Scroggie who recorded pb's of 2.16 while Brad Jones and Callan Lloyd also did well to post a 2.13 and 2.15 respectively. In the ladies Amanda Johns placed second in the ladies 30-34 in 2.28 which is outstanding considering it was first her OD event and she only completed our beginner course in March this year.

There was also some quick BTS ladies in the teams event taking first and second. Congratulations to all who did compete in what is sure to become a must do event in years to come.

At the Bridge to Brisbane we had quite a few testing their running legs after a solid winter. Those who recorded pb's included Tim Osborne, Shannon Dooland, John Miles (2.5min), Alan and Jack Kepper while Mark Gleeson was just outside his.

TRAINING

For those not going to camp and the predicted fine weather this weekend its a great opportunity to get out and do some long easy aerobic miles on the bike and run. On the back of a recovery week it is nice way to finish the week and get ready for another hard block leading into Noosa and beyond.

Next weekend is our first transition session at Redcliffe and then we'll continue to mix up the weekend sessions with various types of sessions to have you race ready. There will also be a couple of more time trials in there to measure your progress.

BTS Blog 8/9/11

2011-09-07T19:47:00.002+10:00

NOOSA CAMP

If there are any late takers for Noosa camp from Sep 16-18th at the Outrigger Resort, Noosaville we have 3 spare beds. Cost is $290 for the 2 nights so if you would like to attend contact suz@brisbanetrisquad.com.au

NEW SUZUKI GRAND VITARA

Our friends from Suzuki have provided BTS with a new Grand Vitara 4WD. If you're in the market for a great medium sized vehicle these cars are perfect. Lots of room for all the swim, bike and run gear and great for the trips away to the big races.

Thanks again to the team from Suzuki for all their support www.suzukiqld.com.au

NEW SCOTT FOIL AVAILABLE AT AVANTI PLUS THE VALLEY

The new Scott Foil is now available from the Matt and the team at Avanti Plus the Valley. These bikes are one of the slickest machines on the market so if you're looking for a new bike drop in to see Matt.

WORLDS AUKCLAND 2012

The World Triathlon champs are in Auckland next October and many people are starting to plan and think about what qualifying races they will attend. To help we'll be holding an information session after training on Saturday 24th of September.

We'll an outline a training plan for all those interested in qualifying plus it will also be chance for people travelling to races to look at booking some group accommodation to reduce cost. The info session will start at 10am at a venue TBC.

TRAINING

The season kicks off this weekend with the Kingscliffe Triathlon where we should have between 20 and 30 athletes racing. Additionally there are quite a few doing Bridge to Brisbane to test their running form.

The training over last few weeks have been quite tough so next week will be a recovery week. Leading into Noosa camp and post Kingscliffe it will be an opportunity to recover before the final push into Noosa.

Good luck to everyone racing.

MEDILIGHT PERMANENT HAIR REMOVAL & SKIN REJUVINATION MOST IMPROVED FEMALE ATHLETE

Our friends from Medilight have come on board to provide another 12 months of vouchers for the most improved female athlete each month to the value of $95.

The July winner is Amanda Johns who completed our most recent beginner course earlier this year. Amanda has worked really hard over the winter to compliment her natural strengths on the bike to the point where she is already riding with some of the faster male cyclists in training.

The August winner is Krista Page who after completing her first IM at Port Mac earlier this year has kicked on to really work on her speed. Lately at training she has certainly shown some great improvements in her bike and run as a result.

Well done to Amanda and Krista and thanks again to Medilight for their continued support www.medilight.com.au

BTS Blog 1/9/11

2011-08-31T20:06:00.002+10:00

LIFE MEMBERS

We have some new BTS life members to acknowledge this month firstly with some ladies who did our very first ladies only beginner course back in August 2008.

It has been great to see these ladies kick on to bigger and better things. On that course and still with us are Alicia Newman, Shelly Marriott, Merinda Eckart and Nic Savage. All of these ladies have been great supporters of BTS and still going strong.

Our other new life member is Simon Prebble. Simon juggles the demands of a father, husband and a high pressure job with travel really well and is still setting run pb’s at 43 on limited training.

We will present Alicia, Shelly, Merinda and Simon their shirts at the Noosa after party along with another few people who will qualify in the next couple of months.

Remember the qualification for BTS life membership is to have trained consistently with the squad for 3 straight years. Once a life member they receive free annual membership, monthly training fees reduced to $90 and their own BTS life member shirt.

GOOD LUCK

Good luck to Paul Thistleton who travels to China this weekend to compete in the World Championships in Beijing on September 10th. This is Paul’s second Australian representation and after a good lead up he should race well.

SPEEDY RECOVERY

Unfortunately Darrell Giles had a heavy fall on his bike last week and will be laid up for a while. Darrell suffered a broken arm , dislocated elbow and numerous cuts and bruises so will be out of action for some time.

We wish him a speedy recovery and hope to see him back and getting ready for his first IM next year.

WELL DONE

Congratulations to Rich Fairhead who finished his third IM last weekend at IM Canada. Rich has always wanted to compete in his native race and to do so in front of his family was a great thrill for him.

UNIFORMS

We will have the sample one piece tri suits from Scody at training until the end of the week for people to try on. If you would like to order one, please e-mail suz@brisbanetrisquad.com.au. The cost for the suits will be $185 and we need to place the order by next week to ensure they are ready for Noosa.

If there is enough demand we will also order some more 2 piece tri suits. On each of the one and two piece suits there is a minimum order so if you do want either please let us know. The two piece are the current ones from Captivations which are great for the longer events.

TRAINING

Spring is here so it is time to ramp up the training. The major events are not too far away and the cold winter days are behind us. It also indicates the time to move away from the hills and start doing some harder speed intervals on the flat.

The strength work gives you the power and fitness to better handle the quality efforts on the flat. Triathlon is all about the bodies ability to perform the same movement over and over whilst under physical duress.

Through a combination of strength/endurance training and then quality intervals, you train your body to better to perform those movements. As always recovery is crucial but the better your recovery is the more consistent and beneficial the training is.

At this stage we also start to break up groups at training depending on the event they are working towards. Those aiming for longer distance events will perform different sets at the run and some ride sessions.

The other area of training that is sometimes neglected is the mental approach. Triathlon is a sport where what happens between your ears has a massive impact on the final result. A positive, motivated and balanced approach to training and racing will often mean a great result.

Conversely a negative and stressed approach to training becomes like a cancer in your head. This can often mean someone who has had a great physical preparation will not achieve the result they desire due to the negative energy created by these negative thoughts.

As coaches our job is to provide inspiration at training through positive feedback and an enjoyable training environment. Your fellow athletes can also provide inspiration through their training performance and how hard they might work. Additionally if it is fun to come to training it makes it easier to get out of bed early in the morning.

But for the athlete, tthe motivation must come from within. The desire and the want to do the work must come from the athlete and not the coach. You can’t motivate the unmotivated.

What does help with your motivation though, are positive thoughts. The endorphins you get from a great training session, the benefits you get from feeling fit and the rush of achieving the result you want at a race.

These all start with positive thoughts about yourself, your training and your racing. A positive thought is as simple as saying, “ I am a good athlete and love training.” Say it often enough and you will to believe it.

So as we head into the racing season start working on your mental training. It will make a massive difference to your training and racing.

BTS Blog 24/8/11

2011-08-24T19:35:00.003+10:00

TOUR DE TRI 24HR TRIATHLON 2011

This year's Tour de Tri went well and we have already started planning for the 2012 event. We were blessed with great weather, an accident free race and some great racing.

The results and photos (thanks to James Johnson) from the weekend are on the website at http://www.tourdetri.com.au/ . We were also able to donate $3500 to LETR who assist Special Olympic Athletes and their families with training and competing.

Thanks to all the volunteers who gave up their time to make the event happen. We could not have held the event without their help.

YEPOON 70.3

We had a small crew head up to Yepoon to race the 70.3 event. Leading the way was Troy Grimshaw who did a 6min pb from last year to cross the line in 4.39 and also take out the State Championship for the second year in a row.

Just behind Troy was Josh Marsden and Callan Lloyd who went 4.47 and 4.48 respectively. Both Josh and Troy are now getting ready for the debut IM at Busselton in December. Krista Page also competed and finished but had a tough day with a couple of flats on the bike.

AVANTI PLUS THE VALLEY MONTHLY PRIZES

Thanks to Matt and the team from Avanti Plus the Valley for this month's prizes. The first prize of the free service goes to Carol Russell for her great efforts in completing the individual 24hr race at the Tour de Tri.

Carol completed 19 laps of the 300m swim, 9km ride and 2km run in the 24hrs in a determined show of endurance and toughness. Well done Carol.

The free bike fit valued at $200 goes to Troy Grimshaw for his pb effort at Yepoon 70.3 IM. Troy is working towards World Champs selection in 2012 and Yepoon shows is he on track for some great races.

NOOSA TRAINING CAMP

Spots are starting to fill up for our annual Noosa camp at the Outrigger Resort. Noosaville from September 16-18. If you would like to go please e-mail suz@brisbanetrisquad.com.au and secure your spot with a $100 deposit.

ONE PIECE TRI SUITS

We will have some samples of our new one piece tri suits from Scody to try on at training next week. We will be taking orders once they arrive and should have the new suits ready to go by Raby Bay on October 16th.

TRAINING

It's great to see so many people back at training and getting ready for the up coming season. Our first race is only 3 weeks away at Kingscliffe and we're only 9 weeks out from Noosa so these next few weeks are vital to helping you get ready.

We will continue to focus on strength work at most of the run and bike sessions for the next 3-4 weeks before starting some higher intensity work leading into Noosa. So this Saturday morning is our first Nebo/Glorius ride for some time and is a great session for all abilities.

The stronger riders will do the complete loop while the beginner level will ride to the top of Nebo and then come back down. The BTS Suzuki will be a support car for the loop starting from 6am at the Gap Coffee Club.

Over the next few weeks we'll also do some time trials where bonus tickets into the Noosa Videopro draw will be offered. We have already had a run time trial and will next do the 20km bike time trial and 800m in the pool.

GOOD BYE AND GOOD LUCK

One of our most popular and talented athletes, Nic Savage is off to London and America for 12 months with work. After recently graduating with a law degree Nic's new employer's are sending her abroad for 12 months.

It will be a great experience for Nic and we look forward to seeing her back this time next year. At least she will have company over in London with Martin Collinson, Chris Bierton and Catherine Sharp all in London at the moment.

FUNDRAISING RIDE FOR SMIDDY

The annual fundrising ride for Smiddy in honour of a young triathlete who died from skin cancer is on again in September this year. The ride from Brisbane to Townsville takes 2 weeks to complete and along this year as part of the team riding to Townsville is Sue Stevenson.

Sue also happens to be my Aunty and officially the oldest woman to attempt the Smiddy Challenge at 61 years of age. After 25 years of doing triathlon including the Hawaii IM this will be one of her greatest challenges.

If you would like to assist Sue with her fundraising for this great cause you can do so by going to her fundraising page at http://www.smiddyfundraising.com.au/sue_stevenson_8

BTS Blog 8/8/11

2011-08-07T09:24:00.003+10:00

NOOSA TRI CAMP 2011

Our annual Noosa Tri training camp is on again from Friday 16th Sep to Sunday 18th of Sep. As per previous years we'll again be staying at the beautiful Outrigger Resort on Gympie Terrace, Noosaville.

Every year the camp is a great way to prepare for not only the Noosa Triathlon but set up a platform for the season ahead. With many of our members also working towards half IM events in Port Macquarie, Canberra, Taupo and the Busso IM the camp gives a fantastic fitness boost for the big races.

Over the weekend we'll cover the whole Noosa course and cater the training for all the different abilities. The camp kicks off the Friday afternoon around 4pm before finishing Sunday afternoon. Cost for the camp is $290 for BTS members and $320 for non members.

This includes 2 nights accommodation, dinner Saturday night, lunches on Saturday and Sunday , drinks and refreshments for training and all training sessions.

If you would like to attend please contact suz@brisbanetrisquad.com.au and pay a $100 deposit into the BTS bank account to secure your spot. Full payments are required by Monday September 12th.

TOUR DE TRI 24HR 2011

On line entries to this year's race will be taken up to Friday the 12th of August. Race day entries will be taken with a $20 late fee on top of the normal entry fee. Go to http://www.qsmsports.com/ to enter.

Remember all BTS athletes that compete receive 5 bonus tickets into the Noosa Videopro draw for the $2500 50" panasonic home theatre system. Additionally if you do a link to the Tour de Tri http://www.tourdetri.com.au/ on your facebook page you'll receive a a further ticket into the draw.

We can also help match people into teams if interested. Contact me at mark@brisbanetrisquad.com.au if you need some team members.

TRAINING

Today represents 12 weeks to Noosa and also a change in the training emphasis. Along the way there is Tour de Tri next weekend, The Puresport Kingsliffe Triathlon in 5 weeks, Noosa Camp in 6 weeks and Raby Bay in 10 weeks.

Post Noosa is the Port Macquarie half IM on Nov 6th and in December Busso IM, Canberra Half, Taupo Half and the first qualifying race in Canberra for the World Champs next year.

As always the key to racing well is achieving consistency in your training, recovering well and having some fun along the way. Over the last few months we have gone from some easy aerobic miles to recover from last season and then into some power work on the hills.

Now for August and September the emphasis will be on some strength endurance work to lift your threshold and the ability to hold a faster pace for longer. As we get closer to the races the intensity will lift a further notch to replicate the conditions of a race.

CHANGES TO TRAINING TIMETABLE

From this week there will be a couple of changes to the training schedule to further offer more sessions and improve the training already on available.

The first of those is on a Monday night with the core/box. Now that we have a Wednesday night Pilates session that focuses a lot more on the crucial core stability that you need for triathlon the Monday night session changes.

To start with on a Monday night from 5.30pm to 6.15pm will be a run that focuses on drills and plyometrics. Running for triathlon is a sport on it's own due to the fatigued nature your body is in before you run a step. This is very different to pure running where you start your races fresh.

By performing some weekly drills and plyomterics it will go along way to improving your running economy and bringing those run splits down. The more you can hold your form under physical fatigue the faster you will run. The run starts and finishes from the Valley pool.

After the run session from 6.15pm will be a 45 min general strength/box session that still has a core focus as part of it but more of an overall general strength component to it. By continually giving the body different training stimulus you will continue to improve and this session does that. Then from 7-7.15pm will be a partner stretch to finish.

From next Monday the 15th of August the beginner swim session will be split into 2 sessions. The first session will be 5.30pm - 6.15pm and is more towards the absolute beginner new to squad training and training in general. Then from 6.15-7.15pm is for those who have been training with the squad for a while and not yet at a level for the main squad sessions.

PURESPORT SPECIAL AT AVANTI PLUS THE VALLEY

Matt and the team from Avanti Plus the Valley have a special on Puresport available. There are two offers available to choose from. The first is buy one workout canister and one recovery canister and you'll receive a bonus recovery stick pack box worth $33.

The second offer is buy one workout canister and two recovery canisters and you'll receive workout stick pack box to the value of $42. Puresport is a great supporter of BTS and also the naming rights sponsor at the Kingscliffe Triathlon where we will be in attendance. Go to http://www.puresport.net.au/ to find out more on why Puresport is the best product on the market.

MONDAY NIGHT DINNER

As we were on holiday's last Monday this months dinner at the Waterloo Hotel will be tomorrow night from 7.30pm. Now that we're 12 weeks out from Noosa it is a great way to kick off the campaign with a dinner.

We'll give away a $50 voucher from the Aqua Shop and then again on the first Monday of each month when we have the dinner. Thanks to Brett and the team from Aqua Shop for their support http://www.aquashop.com.au/

BABIES, BABIES AND MORE BABIES!

Congratulations to former BTS member Nigel Mather and his wife Leah on the birth of their first child last week in New Zealand. Along with Nigel, Aaron Beckinsale and his wife Kym welcomed their first son into the world during the week.

And finally it seems only a matter of hours before Pat and Katie Dall welcome their first child also. The in November Dave Doyle and Faye Jenner are preparing their home in preparation for their first child.

Must be something in the water. Looks like we'll have to organise a child care for training and races!

BTS Blog 20/7/11

2011-07-20T19:58:00.003+10:00

VIDEOPRO NOOSA PRIZE

Our great friends from Videopro http://www.videopro.com.au/ are again supplying a 50" Panasonic 3D Home theatre system for a lucky BTS member competing at Noosa. As per previous Noosa and Mooloolaba campaigns the prize will be drawn at the Noosa after party and is open to anyone as long as they are a current 2011/12 BTS member and competing at the race.

Along the way we'll be giving out bonus tickets for the draw to increase your chances. The first bonus tickets given away will be at the Tour de Tri. Any BTS member that competes in this year's Tour de Tri (team or individual) will receive 5 bonus tickets into the draw.

The winners so far since Videopro have offered this prize are Kristen Walker Mooloolaba 2010, Shannon Dooland Noosa 2010 and Merinda Eckart Mooloolaba 2011. Here is Merinda with her prize.

To be able to give away such a fantastic prize reflect what a great company Videopro are. We really thank Jason Sing and the team for all their support to BTS members and look forward to giving away another great prize at Noosa 2011.

BTS JACKETS

For all those people that ordered BTS jackets they are almost ready so we do require payment prior to purchase. If you could please deposit the $45 into the BTS bank account.

MEMBER CARDS

We have new 2011/12 BTS member cards to give away to those who have completed their membership for the season. We'll be giving these away at training or sending in the mail.

MEDILIGHT PERMANENT HAIR REMOVAL & SKIN REJUVINATION MOST IMPROVED FEMALE ATHLETE JULY

The most improved female athlete for July goes to Kellie Liddelow for her 6min pb in the half marathon at Hunter Valley last weekend.

Kel has had to overcome a bad bike crash earlier this year so it was pleasing to see she is back on track.

TRAINING

We have 3 weeks until Tour de Tri, 7 weeks to Kingscliffe Tri and then 14 weeks to Noosa. Over the last couple of weeks there has been a steady increase in numbers at training despite the cold which is great to see.

We have been doing some power/speed work which is designed to improve our top end speed prior to starting the longer threshold work in the coming weeks (mid to late Aug). The end result is the ability to hold a higher speed for longer.

Outside of those events there are number of fun runs, crits to choose from and the TQ duathlon this weekend at Gatton. These are good events to practice your racing skills. Cheap entry fees, small fields and an opportunity to race more.

Off season racing is a great way to improve your performances in key races during the season so get out there amongst it and have a go at something different. Last weekend's Fusion Games crit and duathlon was a good example.

It was great to see quite a few BTS athletes competing in the crit and duathlon with highlights being Mike Hill's second in the elite B crit and Troy Grimshaw 6th overall and 2nd in 30-34 in the men's duathlon.

BTS Blog 14/7/11

2011-07-13T19:58:00.002+10:00

WORLD CHAMPS 2012 - AUCKLAND

Last week Triathlon Australia released the qualifying races for the World Champs in Auckland, October 2012. In both the Sprint and Olympic Distance events they will take 20 athletes per age group.

The Olympic Distance events are:

Date State / Territory Venue

Race 1 17th December 2011 Australian Capital Territory Canberra
Race 2 29th January 2012 Western Australia Perth
Race 3 20th February 2012 Victoria Geelong
Race 4 10th March 2012 Tasmania Devonport
Race 5 11th March 2012 South Australia Victor Harbor
Race 6 25th March 2012 Queensland Mooloolaba (double points)
Race 7 14th April 2012 Northern Territory Lake Bennett
Race 8 15th April 2012 New South Wales Sydney

The Sprint events are:

Race 1 11th December 2011 South Australia Coomealla
Race 2 18th December 2011 Western Australia Hillarys
Race 3 15th January 2012 New South Wales Kurnell
Race 4 29th January 2012 Australian Capital Territory Canberra
Race 5 26th February 2012 Victoria Sandringham
Race 6 4th March 2012 Queensland Suttons Beach
Race 7 6th March 2012 Tasmania Seven Mile Beach
Race 8 1st April 2012 Northern Territory Lake Alexander

The World Champs on the Gold Coast were a lot of fun and Auckland will be the same. If you are thinking of trying to qualify we'll be holding an information session in August outlining the best approach in training to maximise your chances of qualifying.

CHARITY RIDE

Recent Cairns Challenge finisher Shane Carlon is participating in a charity ride from July 28th. He and 26 others will join 6 SMILE riders on the KATHMANDU 1,875km leg of their 15,700km ride.

Their goal is to raise much needed funds for the SMILE foundation that helps support kids with rare diseases. The Cycle for SMILE is a charity ride around 15,700 km of Australia with the goal to raise 1 million dollars. Six everyday Australians started 14 days ago in Sydney and have now started heading north to Cairns. http://www.cycleforsmile.com.au

If anyone would like to help Shane with his efforts he already has raised $3,210 but has a goal of a minimum $5,000. Donations can be made at http://www.everydayhero.com.au/shane_carlon
ACTIVE STRIDE - FREE ENTRY

Robson has a free entry to this weekend's Jetty to Jetty fun run and the new Fast Track run series. If you're interested go along to his Thursday morning run sessions from 5.45am at Active Stride.

TOUR DE TRI 24HR

This years Tour de Tri 24hr Triathlon is just over 4 weeks away. If you're not competing but would still like to be involved we are after some volunteers to help out with various jobs.

If you want to bring the kids this year we have arranged an outdoor movie to be shown in the pool area on the Saturday night and on the Sunday a jumping castle.

Contact me at mark@brisbanetrisquad.com.au if you're available

BTS Blog

2011-07-12T14:50:00.000+10:00

PILATES SESSION WED NIGHTS

Further to our new pilates session everyone who will be attending the Wednesday night Pilates session will require a mat and theraband. Alissa will have some for sale at the sessions.

As a special, she’ll be selling a mat and 2 therabands (medium and extra strong) for $35. This is a saving of $25 off the normal price just for BTS athletes. Please bring cash only.

New BTS Session - Pilates

2011-07-11T20:10:00.004+10:00

PILATES
In partnership with Performance Podiatry and Physiotherapy in West End we will be incorporating a Pilates session into the BTS training calendar. The session will be held on Wednesday evenings from the Valley Pool starting at 6pm. As with Monday night core sessions, entry into the pool is $2. Training fees are as per usual with BTS members $10 casual or standard monthly fees.

Our favourite Australian Champion and resident physio at Performance Podiatry and Physiotherapy, Alissa Williams will be coaching these sessions.

A few items will be needed to attend the class; Pilates mat, towel and a 1 metre length of theraband (there are different colours depending on the level that you are at). We will have both the mats and therabands available for purchase at the session. If you have a specific injury or would like more of a challenge there are more individualised Pilates sessions run out of the clinic in West End. This is a great opportunity to reap the benefits of a strength routine and ultimately make you leaner, stronger, faster and more competitive triathletes.

Benefits of Pilates

Many people may have heard on the grapevine that there are huge benefits by integrating a Pilates session or two into your weekly routine. Below are some of the reasons that Pilates is becoming an integral part of any training regime.

Pilates is an exercise program developed in the 1920's which has evolved into over 500 exercises focuses on flexibility, balance, body awareness and core strength. Incorporating things such as theraband, fitballs and pilates reformers help to modify the exercises to cater for all levels and abilities.

The majority of the exercises focus on having a stable core (abdominal muscles, lower back, hips and buttocks) whilst moving your extremities to challenge the strength of these muscles. Some of the benefits are listed below
• Tones and builds lean muscle without creating bulk
• Focuses on those deep abdominal muscles that support the core and lower back.
• Training efficient patterns of movement
• Restore postural alignment
o In conventional strength workouts the weak muscles will tend to get weaker, whilst the strong muscles with tend to get stronger, which leads to muscle imbalance, changes in biomechanics and decreases movement efficiency. Due to the specificity and control of Pilates it helps to retrain the whole body, not just the strong muscles.
• Assists in preventing injuries and in turn helping to optimise performance by decreasing training days lost due to injury.

BTS JACKETS
To help ward off those winter chills we will be placing the order for the BTS jackets tomorrow. We have received the samples and the sizing is fairly standard for those who have ordered one. The jackets are expected to be delivered in the next 2 weeks.

BTS Blog 29/6/11

2011-06-29T17:41:00.003+10:00

BTS END OF SEASON AWARDS AND PARTY

Last Saturday we celebrated the end of the 2010/11 season with a boat cruise along the Brisbane River followed by a day at the Eagle Farm races. It was a great day to finish another massive season.

We'll have some photos up soon but there are already quite a few floating around on various facebook pages. You may have already seen the end of season video we put together but if not it is at http://www.youtube.com/watch?v=gWeujpyJu-Q and also on the home page of the website.

The award winners for the season were:

Endurance Award: Brad Jones

Most Improved athlete: Blair Venn

Most Outstanding female athlete: Alissa Williams

Most Outstanding male athlete: Chris Bierton

Coaches Award: Paul Scroggie

Congratulations to everyone on the season and we look forward to another big year ahead for 2011/12.

MONDAY NIGHT SOCIAL DINNERS

Starting from next Monday the 4th of July and on the first Monday of every month we are starting a Monday night social dinner from the Waterloo Hotel, Ann Street the Valley.

Start time will be 7.30pm after training finishes at the pool and we’ll also be giving away a $50 voucher from Aqua Shop each month. No need to book but just turn up and use the opportunity to have a nice dinner with other squad members.

NEW 12 WEEK PERSONAL PROGRAMS

Athletes that have been on a personal program have done very well when it came to performing in their key event. A personal program is catered specifically for the athlete based on their training history, age, work/family situation and event they are training for.

In this format athletes receive a new program each fortnight and work with the coach to get the training balance right for them. These programs are extra to the training fees and obviously also incur an extra fee each month.

However for those wanting a personal program but a more affordable version we are now offering a 12 week personalised program. For this you receive a detailed 12 week program specific to your event and based on your current fitness/ability. The athlete completes a profile and then we set out the program for 12 weeks.

The cost of the programs range from $120-$200 depending on what coach you use to write the program. Go to the training fees page on the website for more information http://www.brisbanetrisquad.com.au/Fees.php

500 ENDEAVOUR SUMMER CHALLENGE

From Nov 18-20 is the annual 500 Endeavour Summer Challenge road relay. This is an annual event that raises much needed funds for the Endeavour Foundation who assist the intellectually handicapped in the community. http://summerchallenge.endeavour.com.au/

Last year a few BTS athletes ran together in a team from BDO Kendalls who are again entering a
team and looking for runners. This year we are also entering a BTS team so if you would like to run in either team please contact me mark@brisbanetrisquad.com.au

Entry is $150 per person which includes team singlet, accommodation, race entry fee, food and other team costs such as vehicles. We do need however to raise as much money as possible to get the team on the road and contribute to the fundraising of the event

To start this fundraising off there will be a trivia night on Saturday July 16th at the Kurilpa Hall, Montague Rd West End from 6pm. Cost is $10 per person and on the night a raffle for a food and drink hamper will be held. Beer, wine and soft drinks will be available for purchase and all proceeds will go towards the fundraising.

If you would like to come along please send your rsvp to Mark Taylor on mark.taylor@bdo.com.au .

FEEDBACK SURVEY

Thanks to everyone who completed our feedback survey. We received some great suggestions and will look at implementing some of those in the future. The winner of the $100 voucher from Aqua Shop for completing the survey was Helen Barrett.

If you would like to see some of the suggestions put forward and our response please e-mail me at mark@brisbanetrisquad.com.au and I will send e-mail it to you.

TRAINING

I have spoken to a few athletes lately about their different events and what they are training for. Many are doing Noosa, however some missed out and with Gold Coast Half IM no longer on some are wondering what to aim for.

The great thing about triathlon at the moment is there are more and more races on the calendar to choose from. Events like and Noosa and Mooloolaba will always be the flagship type races and will continue to grow.

However races such as our own Tour de Tri on August 13 and 14, The Fusion Games on July 17th, the Kingscliffe Triathlon on September 11th, the Straddie Salute on October 9th give you the chance to try different races and also some different locations.

Triathletes love to race and test themselves, it is part of their type A personality. The chance to push that little bit harder, go a little further and take on a new challenge is what pushes them out of bed in the morning. The rush from achieving something great is a feeling they all want to do again and again.

Maybe it also things like the OXFAM 100 that Marina Mangano, Blair Venn and Luke Witham did a couple of weeks ago, a crit race on the bike or a trail run at the Glass House Mountains. What ever it is, winter is the perfect time to make the most of these different type of events and get back into a training routine after a break.

At a time when you’re maybe questioning what’s next why not look at something you have not done before. All of the above mentioned events are affordable, fun and offer a great relaxed atmosphere for competitors.

For the Noosa athletes next week represents 17 weeks to go and the start of the strength work at some sessions. If you are just returning to training then we can cater the session accordingly to make sure you’re doing the right work for your current level of fitness.

GOLD COAST MARATHON FESTIVAL

Good luck to everyone racing this weekend on the Gold Coast. The BTS tent will be there all weekend for those in the 10km on Saturday morning and the half marathon and marathon on Sunday morning.

BTS Blog 23/6/11

2011-06-23T08:11:00.002+10:00

TRAINING

We are just over 18 weeks until Noosa meaning it’s time to have some specific structure with training. It has been good the last 6-8 weeks to just do some easy miles on the bike and run but from the first week of July the strength work commences.

As per the last couple of months we’ll continue to vary the locations of Tue and Wed main squad sessions and also the Tue morning beginner bike session. Brisbane offers so many great training locations so it allows us to mix things and use different stimulus in training. Sometimes just training at a different location can really help with motivation especially on these cold mornings.

In the main squad swim sessions Bronny is going to start using snorkels which are great for the longer style of work at this time of year. They allow you to focus on balance and symmetry in the water and really working on getting your stroke as technically proficient as possible.

If you don’t have one Brett from the Aqua Shop will sell to BTS members for $39.95 which is $10 cheaper than the normal $49.95.

So for July the training focus for the sessions will be as follows:

1. Beginner sessions in the pool will continue to focus on skill and technique. development. Ray’s Tue morning run from Active Stride will be longer pacing efforts and the Tue morning ride with Suz will be skills and also working on riding better in a group.

2. Tue and Wed run/bike main squad will be strength work from different locations.

3. Robson’s Thu morning run from Active Stride will be longer pacing efforts which are great for those focusing racing in the different running events through the winter.

4. Tue and Thu night main squad swim with Bronny will be using the snorkel and longer base
type work. Wed night and Thu morning swim sessions will re commence in August.

5. The Wed morning 100%ers ride with Matt Hopper from UQ is for the fast cyclists who average close to 40km in races and perfect for those doing some bike crits and duathlons over winter.

6. Fri morning wind trainer from Avanti Plus the Valley will be the high quality interval session with some running off the bike also.

7. Sat morning sessions will vary between trail run and group rides.

If you’re finding hard to beat the alarm clock in the mornings set 2 alarms and one away from the bed so you actually have to get up. Once you’re up and out the door it really is a great time of year to train.

BTS JACKETS

We have had some interest in people wanting a BTS jacket to wear now that is winter. It would be a black polar fleece jacket with BTS logo embroided on the front.

• Full front zipper
• Straight sleeve cuff
• Tailored specifically for women
• Panel detail down front sides and back
• 2 vertical front pockets with concealed zipper in panel stitching
• 100% polyester
• Cost would be $45 and there is a minimum order so if you would like one please e-mail me on mark@brisbanetrisquad.com.au From final order numbers to delivery is about 2 weeks.

BTS MEMBERSHIP 2011/12

With the new financial year about to commence BTS membership for 2011/12 is now available for $35 or $60 for a family. By becoming a member of BTS you receive:

• Access to physio, massage and podiatry services at races; care of Performance Podiatry and Physiotherapy.
• 15% discount at Avanti Plus The Valley.
• 10% discount at retailers Active Stride and Aqua Shop.
• 10% discount off treatment at Performance Podiatry and Physiotherapy.
• $4.20 pool entry at the Valley Pool.
• Monthly prizes including, $100 bike service at Avanti Plus, $200 retul bike fit from Avanit Plus and $50 voucher at Aqua Shop.
• Eligibility to enter the VideoPro Noosa/Mooloolaba competitions to win a $2,500 home entertainment system (tbc).
• Membership discounts off BTS training gear and social events.
• Access to sponsor discounts and specials.
• $30 off Triathlon Queensland membership.
• BTS life members receive annual membership for free

You can renew or purchase membership on the BTS website http://www.brisbanetrisquad.com.au/Membership.php

ACTIVE STRIDE SALE

This Sunday (26th) Active Stride is having a sale to coincide with Gold Coast Marathon race kit collection at Southbank Piazza. They will have a tent outside the store with all shoes in the tent 50% off.

Visit Robson and the team at 184 Grey Street, Southbank www.activestride.com.au

PERFORMANCE PODIATRY & PHYSIO - MESSAGE

Performance Podiatry and Physiotherapy would like to congratulate members of BTS for a successful 2010-11 triathlon season and hope that many personal victories were achieved, if not podium places.

This was our 1st season as sponsors of the squad having enjoyed the experience we are looking forward to next season. We would like to extend thanks to those of you who chose us for your injury management needs and look forward to continuing to assist you to achieve your best in this sport.

As many of you may already know, we have also recently welcomed one of your members, Alissa Williams, on-board our team as a physiotherapist. As the current national women’s 20-24 age group champion, Alissa has first-hand knowledge of the demands of triathlon and is proving to be a valuable member to the practice.

Although most of you are no doubt enjoying some well earned physical and mental rest, now is a good time to start looking forward and laying the foundations for the following season. Correcting all those muscle imbalances and inflexibilities brought on by intense training/racing is important, as is checking the state of your training/racing shoes and (where applicable) orthotics as these may have become worn out over the season and be in need of review/replacement.

Reviewing your bike fit is also worthwhile exercise as an optimised position can result in significant time improvements for no extra effort and can also make running off the bike a little easier.

By spending time being proactive about these issues you can reap dividends the following season in terms of:
• avoiding/minimising lost training time due to injury
• enhancing performance
• potentially saving money (it is cheaper and easier to prevent an injury than it is to treat it)

Implementing injury prevention strategies is particularly important for those who have had past injury problems as research has shown that by far the biggest risk factor for overuse injuries is a previous history of injury!!

Performance Podiatry and Physiotherapy can help you prepare for next season with a range of services including:

• pre-season physical screenings to identify key areas for improvement
• individualised remedial exercise programs
• Pilates classes
• gait analysis
• footwear advice
• Orthotic refurbishments and prescription
• general foot care
• professional bike analysis and fitting (through Cycle Dynamics)

.

BTS Blog 14/6/11

2011-06-15T19:37:00.004+10:00

END OF SEASON PARTY

Our end of season party is next Sat 25th of June. We need final numbers for catering asap so if you're intending on coming along to the river cruise please pay the $40 to paid into the BTS account.

The river cruise starts at 9.30am from Brett's Wharf at Hamilton and will finish at the same place at 11.30am before we move onto the races at Eagle Farm which start at 12.00pm.

TAUPO HALF IM DEC 10th.

Now that the Gold Coast half IM has been cancelled for 2011 there is a hole in the half IM calendar for 2011. USM have confirmed that there will be no half IM this year and that they are planning something for 2012.

With that in mind we are aware many BTS members are keen to race a half IM event this year. Realistically the only half IM event available is Canberra half on Dec 11th and last year it was a duathlon due to water quality issues in Lake Burley Griffin!

On the Sat Dec 10th the Taupo Half IM is held over the IM NZ course. If you have been to Taupo you'll know what a great location it is for a race. So if there is enough interest we'll look at taking a group over the race the Taupo half IM.

Contact me on mark@brisbanetrisquad.com.au if you're interested. If there is enough interest then we'll look into arranging transport from Auckland to Taupo and back plus accommodation in Taupo.

AVANTI PLUS THE VALLEY BIKE CAMP 2011

Our second annual bike camp was another great success. Staying at Sunrise Beach on the Sunshine Coast we were able to cover 300-400km over the 3 days of camp and even managed to avoid any rain.

The last day finished with a 65km handicap team tt and the front marker group did a great job to come home first. Thanks again to Matt and the team from Avanti Plus the Valley for providing some great prizes.

PERFORMANCE PODIATRY & PHYSIO

You maybe aware that BTS member Alissa Williams is now working as a physio with our sponsors Performance Podiatry and Physio at West End.

Quite a few members have been seeing Ben Ward and now that Alissa has been added to the team there are more appointments available should an injury arise.

The team from PP& P will again be at races in 2011/12 to support BTS members with any race day needs. Thanks again for their continued support.

TRAINING

We're now 20 weeks from Noosa and other than Cairns athletes most people are starting to do some training again after a break. Over the next few weeks we'll start to work on some strength on the bike and run to get ready for the final 12 weeks into Noosa.

As per the last few weeks we'll continue to change the location of different sessions to mix it up. Whilst it is cool to roll out of bed once you get going it really is a great time of year to train and there is nothing better than a coffee or hot chocolate after a morning training session.

This Sat morning is a handicap team tt from Ferny Grove to Mt. Mee and back. After doing it a couple of times last year we now have a record of times to complete the course for different groups. For those athletes newer to the squad and triathlons there is also a trail run at Mt Coot-tha. This run caters for the slower runners. The run starts at 6:30am from the carpark at the Summit Restaurant at the top of Mt C.

SWIM SESSIONS

Starting from next week we are reducing the weekly swim sessions on offer until mid Aug. The sessions that will be stopped are Tue night 5.30-6.30pm, Wed night 6-7pm and Thu morning 5.30-6.30am. These sessions will start again in mid Aug leaving the following sessions available for swimming:

Mon 6-7pm beginner

Tue 6-7pm main squad

Thu 6-7pm man squad

Fri 5.30-6.30am beginner

There will be some session on Sat morning also where the focus will be longer sessions of 4km plus.

BIKE FOR SALE

Paul Thistleton has a DBR Podium Pro bike for sale. It can be sold with time trial setup with bar end shifters or road bar with STI shifters Ultegra Groupset Cervelo forks Shimano training wheels New chain, cassette and derailleur Frame 1 year old Running gear 3 years old Very good condition!
Small - Medium (tallest would be 5'11)
Shimano pedals
Very stiff, light and fast bike
$1250.

Contact Paul on paulthistleton@gmail.com if interested.

BTS Blog 7/6/11

2011-06-08T19:14:00.003+10:00

CAIRNS CHALLENGE 2011

After the Cairns Challenge on the weekend it brought the number of BTS athletes that completed an Iron Distance event over the last 6 months to 23. Of those 14 did their first one and the times ranged from 9.59 to 15.20.

The Cairns Challenge while not a IM branded race, it did not take away from the success of the event. The local community seemed to really embrace the race and as always USM did a great job organising it.

Over the full distance, half and teams event we had 18 people make the trip to race plus a great team of supporters who made all the difference. Must say a special thanks to Shane Carlon and his family who live in Cairns. They lent the BTS crew a big 4WD for the days in Cairns which was a God send.

On race day the weather was perfect and all that went away have said they will be back next year. Other than Marjorie and Johnny Van Rooyen everyone doing the full distance it was their first attempt at an iron distance event.

For a spectator it wasn't as good as other events as you couldn't really watch the swim and bike but once the run got into the centre of Cairns it was fantastic. However for the competitors it was truly a great course with the ride to Port Douglas and back a real highlight.

At the end of the day we had another awesome outcome for the BTS athletes who raced:

Andrew Callow: Completed the race like he was a veteran of long course racing despite it being his first. Did not miss a beat to cross the line in 10.38 and having grown up in Cairns it was a real highlight for Andrew to do his first Iron Distance race there.

Andrew comes from a weights/gym background and only a couple of years ago was 85kg of muscle and his mates called him protein due to his love of eating lots of protein to get big. Now he weighs in it a lean 69kg and has a huge future ahead as his body really adapted well to the training.

Ray Pogi: The big man from Samoa is a walking advertisement for having a positive attitude. His body is not built for long distance racing and over the training period he had to overcome shoulder, knee and back injuries which meant a lot of water running and very little actual running.

Despite these setbacks he was always upbeat and positive lifting those around him. On race day he continued to smile all the way to the finish with a 11.23. However it was the next day that Ray came into his own when he won the beer mile along the Cairns Esplanade.

Jacqui Elliott: Had a great prep despite a minor foot injury towards the end and really finished strongly to record a 12.21 across the line. Jacqui has come along way since doing her first triathlon a few years ago.

She has been with BTS since the beginning and is one of our life members so it was great to see her complete her first Iron distance race in such a good time.

Shane Carlon: Another Cairns local who had some great family support on the day. Shane has a big back ground in adventure racing but this was his first Iron distance race.

He was consistent across all 3 legs to finish in 12.43 with his family there to share it with him. Another one of our beginner course graduates from a couple of years ago.

Johnny Van Rooyen: The hairy leg warrior who doesn't own a pair of speedos. Johnny is truly from the old school and despite my insistence that he should shave his legs and buy some speedos so he can swim faster he won't do it.

A true gentleman Johnny was backing up for another crack at Iron distance after completing Forster IM many years ago. He had a great day running across the line with his daughters to finish in 12.48.

Belinda Daniels: Belinda is an example to anyone that with hard work and a great attitude anything is possible. She has come so far since joining BTS almost 3 years ago including losing a lot of weight and getting her race times down considerably.

He finish time of 14.51 was a great result and it has been a real pleasure to see her complete her first Iron distance race.

Marjorie Van Rooyen: The other half of the Van Rooyen super team Marjorie never stops smiling no matter how hard it gets. With her daughters winning the title of the best cheer squad on the course Marjorie powered along to finish in 15.20.

In the half event we had Ben Hargreaves, Mel Collie and Claire Schneider all complete their first half distance race. They all did well despite the heat on the run so if you're looking for a great half this is one to do.

Additionally Paul Thistelton racked up another half with a 4.54 and Suz McCarthy had a solid race to place 3rd in the 25-29 ladies with a 5.05.

As a weekend away and race to do Cairns is a must do. The scenery, weather and the course are all first class. I would recommend a hire car to make things easier as the only downside is the distance between the swim/bike transition and the run finish in town.

In all areas I thought it was good as an IM event although the after party at IM events are better. IM will always have the lure of Kona and the recognised brand but Challenge have set the bar high and I'm sure Cairns in years to come will be a massive event on the Australian Triathlon Calendar.

FROM THE TEAM AT ACTIVE STRIDE

The last few weeks have seen new ranges of shoes arrive from Asics, Brooks, Mizuno and Nike, as well as the Garmin Forerunner 610 - all in time for winter training and up coming marathons. Active Stride will be at the Gold Coast Marathon, and the new Fast Track Corporate Running Series.

On Sunday 26th June - Gold Coast Marathon race kit collection day at Southbank Piazza, we're having a sale! There will be a tent set up outside the Southbank store. All shoes in this tent will be 50% off. Drop by for some great bargains and any last minute race gear.
Active Stride will also have a stand at the Gold Coast Marathon Expo. We'll have the latest from Garmin, Suunto and Moving Comfort bras.

Garmin Forerunner 610

The first to put GPS on runners' wrists just tipped off a whole new race. With a touch, tap or swipe, Forerunner 610 lets you get on with your run while it tracks all the details.
There's been great feedback about the 610's so far - everyone's liking the thinner design and touch screen. Keep the feedback coming!You can let other runner's know your experience through product reviews on our website, or leave a comment on our facebook page. https://www.facebook.com/#!/pages/Active-Stride/361791090115

Garmin Approach G3 - Golf

Give your game a boost of confidence with Approach G3, a rugged, waterproof, touchscreen golf device packed with over 600 preloaded golf course maps. Approach uses a high-sensitivity GPS receiver to measure individual shot distances and show the exact distance to fairways, hazards and greens.
Check out our Myer Centre store for other golf and outdoor devices.

Mizuno Wave Rider 14 Men's and Women's

Wave Rider 14. Incredibly slick transition and ride now with improved fit and cushioning.

Fast Track

Fast Track is a new corporate running series organised by chem. It starts in July, so jump on the chem website for more info, and register your team http://www.chem.net.au/fasttrack/

Active Stride - Southbank, Brisbane
Active Stride Sports Instruments - Myer Centre, Brisbane
Phone: 1300 719 702
www.activestride.com.au

SALLY GARRAD - SPORTS DIETITIAN

Our great friend and dietitian from Apple to Zucchini nutrition Sally Garrad is about to go on leave to have her first child. Sally has arranged another dietitian, Angelique Clark to run her clinic for her whilst she is away.

Angelique like Sally comes from a sporting background and for all BTS clients seeing Sally she will take over while Sally is away.

If you're after some great results with an eating plan for energy or weight loss make an appointment www.appletozucchini.com.au

TRAINING

You may have noticed on the training calendar that the Tue and Wed morning sessions are from different locations each week. With the emphasis on some easier longer sessions it is a great time to try out the different coffee shops in Brisbane.

With winter now here join us for a coffee or hot chocolate after the sessions. Whilst it is cold once you're up and about it is a great time of year to train and finish with a hot brew amongst friends.

For those on bike camp this weekend that will certainly be part of the plan. Get some long miles in and then finish with a coffee at some of the best locations on the Sunshine Coast. For those not heading to bike camp use the long weekend as an opportunity to get in some easy miles around Brisbane.

MEDILIGHT PERMANENT HAIR REMOVAL AND SKIN REJUVINATION MOST IMPROVED FEMALE ATHLETE

Thanks to our friends at Medilight www.medilight.com.au the most improved female athlete for June is Claire Schneider. Claire completed her first half distance event at Cairns on the weekend in a time of 5.47.

Claire is a strong cyclist but has really worked on her swim and run which meant a great race in Cairns. For her efforts Claire wins a $99 voucher from Medilight.

AQUA SHOP VOUCHER

The random draw voucher to the value of $50 from Aqua Shop this month goes to Merinda Eckart.

GOODBYE AND GOOD LUCK

We are losing two of our members to overseas this month. Martin Collinson is heading home to England after three years in Australia while Tahlia Murdoch and her husband Connor are heading to Denver with work.

Both Martin and Tahlia completed our beginner courses a couple of years ago. In that time they both had some great results and became very popular members of the squad so it sad to see them go.

From everyone at BTS we thank them for their support and wish them all the best.

BTS Blog 2/6/11

2011-05-30T13:38:00.005+10:00

CAIRNS CHALLENGE

This weekend is the inaugural Cairns Challenge iron distance event. A week long festival that started last weekend it also incorporates a half distance event and is the first event the Challenge brand has brought to Australia.

We have a number of athletes heading to Cairns to compete in both events plus the team event over the half distance. Some are doing their first long distance events whilst others are backing up to have another crack at the famed 3.8km swim, 180km bike and 42.2km run.

In the full distance we have:

Andrew Callow (first)
Ray Pogi (first)
Jacqui Elliott (first)
Shane Carlon (first)
Belinda Daniels (first)
Johnny Van Rooyen
Marjorie Van Rooyen
Berlinda Hall (GCTS and first)

In the half distance we have:

Paul Thistleton
Ben Hargreaves (first half)
Mel Collie (first half)
Suz McCarthy
Claire Schneider (first half)
Kerri Spanner (GCTS)

Good luck to everyone competing in what should be a great event.

TOUR DE TRI 24HR 2011

We have a new website for the Tour de Tri 24hr. Check it out at www.tourdetri.com.au . Only 10 weeks to go until race day.

THE GOOD, BAD & THE UGLY OF TRAINING AT 40!

A few months ago I turned 40 and it was not a day that I looked forward to. The thought of getting older is not an appealing one especially as it seems like yesterday that I was in my 20's and feeling bullet proof.

With many BTS members approaching or over the big 40 barrier I thought it was time to reflect on what that means from a training and performance point of view.

So how do we keep training and racing once we hit 40 and beyond? Whilst racing does not mean that much to me anymore I still like to train and feel the endorphins from a great swim, bike or run session. As hard as I try though it just doesn't feel the same as when I was 20.

The good:

1. There are numerous examples of athletes racing well at 40 and above. Dave Scott was 40 when he placed second in the 1994 Hawaii IM behind Australia's Greg Welch.

2. You only need to look at some of the results in the 40+ age groups at triathlons. Sometimes their times are super fast especially in the long distance events. Times of sub 9hr are not uncommon in the men's 40-44 age group.

3. You can set pb's past 40, aka Scott Budd at 45 when he did a 21 min pb at Port Mac IM in 2009.

4. Fernada Keller placed 5th pro female in IM Brazil on the weekend aged 49. Her time was 9.49
5. If you're new to triathlon at 40 your best years are ahead of you. If you have been training for years already that means your endurance levels are are high and you can continue to perform well.

6. You have life experience and can handle the stresses of training and competition better than when in your 20's.

The Bad

1.. It takes longer to recover from hard sessions.

2. Unlike when you were in your 20's it takes a long time to warm up. Things creek a little more and joints are not as nimble as they once were.

3. You lose lean muscle mass every year you get older.

4. Whilst you can still do pb's in endurance events you're not going to set any more speed records on the running track.

The Ugly

1. For the guys it may mean less hair on top and in a double whammy even going grey.

2. The crows nest around the eyes won't go away, no matter how hard you try or wish.

3. You fall asleep dribbling in the lounger chair before 8pm and then a loved one takes a photo to put on facebook.

4. Bits now sag that never used to.

SURVEY

We're going to announce the winner of the $100 Aqua Shop voucher for replying to our survey next week. Thanks to everyone who has replied, we have had some really constructive suggestions.

We would love to get a few more so go to the news and articles section of the BTS website to complete the survey.

TRAINING

Whilst the emphasis on training at the moment is on easy aerobic cycling and running, sometimes it is good just to really mix it up. When we're training for an important event it takes discipline to train at the appropriate intensity, get our recovery work done and also eating right.

As age groupers you can't do this all the time, you need to let your mind relax and sometimes just go with it. Keep training but relax a little on diet, don't stretch so much and if you feel like training hard then go hard but if not go easy.

Ditch the hr monitor, speed on the bike, garmin, stop watch and just train. Don't think about too much except the enjoyment of training and going on nothing but the mood takes you. If you're training with friends make time to stop for coffee after a session and don't worry about how far or how quick you went.

So make the most of this time of year as despite the cold as it can be a really enjoyable time to train. You'll be surprised by relaxing and enjoying training and losing the structure that you can still maintain a good level of fitness.

BIKE FOR SALE

Dave Doyle has a Azzuri TT bike for sale. Details are:

Azzuri Chrono
54cm
Dura-Ace Derailleurs
FSA Chain Rings and Cranks
54Tooth Big Chain Ring
Dura-Ace Brakes
Vision Tri Bars
ISM Saddle

$1,800 ono. Contact Dave on doylee888@me.com if interested.

BTS Blog 25/5/11

2011-05-25T10:32:00.003+10:00

FEEDBACK SURVEY

As part of our feedback process we would love to hear what you think. So we can do things better please take some time to complete our survey on everything BTS.

By letting us know what you think you go into the draw to win a $100 voucher from Aqua Shop. The survey is on the news/articles section of the BTS website at
http://www.brisbanetrisquad.com.au/Articles.php

Thanks to those who have already provided some great feedback and suggestions. Once we have collated all the feedback we'll provide responses on the blog to that feedback.

TOUR DE TRI 24HR 2011 - Mizuno club challenge

We have a new event this year, the Mizuno Club Challenge in the 3 person team category in the 24hr event. This is all about clubs/squads getting together and racing each other trying to complete as many of the 300m swim, 9km bike and 2km run as possible.

The winning team will receive a $600 Mizuno voucher, second a $300 voucher and third a $150 voucher. It would be great if we could get as many club tents there as possible and have a fun competition within the 24hr race.

FACEBOOK VIDEOS

You may have noticed last week a video of Brett from the Aqua Shop talking about goggles and how to fit them correctly and keep fog free. http://www.youtube.com/watch?v=WvFUOe1Xwq8

We'll be doing more of these videos in the future on a range of topics so when they come on facebook tell us whether you like them.

TRAINING

Despite the cooler mornings numbers at training have been okay for this time of year. Typically this time of year is when people take it easy. As I mentioned last week the training reflects this with some easier longer sessions and a less structured approach to training.

For me personally I'll be using this time to reduce my coaching load and take a break of sorts. So over the next 6-8 weeks I'll be doing less than my normal coaching week and having a few sessions off now and then.

Once we get back into more structured training I'll be back on deck on a full time basis and working towards the big events later this year and early next year.

This weekend's session is a long ride (2.5-3.5hrs)from Avanti Plus the Valley with Brad and Ray
doing the Cleveland loop.

BTS Blog 18/5/11

2011-05-17T14:23:00.003+10:00

END OF SEASON PARTY AND AWARDS

Hopefully this is the last change for the end of season party but it is now going to be Sat June 25th. In between enquiring and sending in the booking form (about 36 hrs) at the races for May 28th they sold out of the spaces we enquired about.

The plan is now a River cruise from 9.30am - 11.30am followed by a day at the Eagle Farm races which start at 12.00pm on the 25th of June. The River cruise will depart and finish at Bretts Wharf, Hamilton and is $40 per head which includes a champagne on arrival and brunch.

We'll also present the awards during the cruise and watch some video/photo highlights of the last 12 months. Payments to the races will made by the individual upon entry and the $40 per head on the River cruise needs to be paid into the BTS bank account by Mon June 20th.

Apologies for the mix up and the change but at least all the Cairns Challenge and half competitors will be able to join in and relax after their big race on June 5th. Hopefully the weather will be kind to us and it will be a great day to celebrate another massive season.

AVANTI PLUS THE VALLEY CYCLING CAMP

The cycling camp from Jun 11-13 is starting to fill up so if you would like to come along please let us know. The camp is 19 weeks out from Noosa, 15 weeks from Gold Coast Half (where ever it is), 12 weeks from Kingscliffe Triathlon and 8 weeks from Tour de Tri 24hr so it would be a great way to kick start your next campaign.

Post Noosa many squad members are talking about the qualifying races for Worlds so again the foundations laid down this year will really help in those qualifying races early next year. With the World Champs in Auckland the competition to get a spot on the Australian team will be tough.

If that is you then the preparation needs to start around June and give yourself a big base to have the endurance and strength to get through all the qualifying races and also be at your best for each one. Like Gold Coast in 2009 the Worlds next year will be a great event and one worth being part of. Use the cycling camp to start the process.

As per last year's cycling camp we will have 4 groups based on ability with the first 2 days all about long miles relative the fitness and ability of the group and the third day a 4-5 person team trial again over 65-85km.

Avanti Plus the Valley will be giving away some prizes and Matt Hopper will be along to work with the faster group each day. Please e-mail suz@brisbanetrisquad.com.au if you would like to attend.

THE TRAINING PLAN

So now that the majority of the squad are taking it easy what is the plan for the next few months? With such a big year ahead next year, plus many key events this year it is important to know what's ahead.

Typically May, June and July and months used to keep things ticking over. By this time everyone has had some type of break, set some new goals and use this time as an opportunity to try some different things. Maybe some of the numerous running events available, crit racing on the bike or for the aquatically challenged, brave the cold and work on that swim leg.

The main thing is that training is still part of your routine but the volume and intensity are down on peak periods. Coffee rides, longer runs with friends and not worrying so much about the skin folds mean you're maintaining things but not working too hard. Post July things start to have some more structure, volume increases and you start to really prepare for your next event.

As outlined above after the bike camp it is not long before the next triathlon events. With that in mind below is an outline of what we'll do at squad sessions over the next few months:

May/June

The bike and run is about some easier longer km's and just ticking over. For the beginner/novice sessions we'll be working on improving skills on the bike and starting to do some work on pacing in the run.

For main squad swimming on a Tue and Thu night Bronny will start to introduce some super sets. These sets are designed to really challenge and push you to the next level. If you're looking at improving your swim leg then these sessions will help. From late June we'll also be starting regular Sat morning sessions that will be 4-5km.

These super sets and long Sat morning sessions will be part of the calendar right up until Noosa to give people the time needed to make their swim leg a strength in their race.

July/August:

This is the strength phase on both the bike and run. It is about 8-10 weeks of solid strength work to help build the bodies ability to perform the same movement over and over.

Triathlon is a strength endurance sport so it is crucial you have the strength behind you to maintain pace for the whole race. It is not so much about going faster but those who slow down the least under fatigue get to the line first.

The super sets will continue in the pool for the main squad while the beginner/novice sessions will further develop their technique and skills on Mon nights and Fri mornings.

September/October:

The strength work backs off before we start the race pace work and the interval sessions that really improve your fitness. At this stage the races start and it is a time to test your fitness before your key race.

Time trials are more regular and all the work done in the previous 3-4 months helps you reach a peak fitness. For most that is Noosa or Gold Coast Half while for others it maybe Busso IM.

BTS Blog 12/5/11

2011-05-11T20:19:00.003+10:00

END OF SEASON PARTY PAYMENTS

Due to having to book and secure space at the Races for our end of season party we need all payments by no later than Wed 18th of May. Tickets are $70 and need to be paid into the BTS account.

MAY MONTHLY PRIZES

Thanks again to our fantastic sponsors for providing the prizes for May.

Avanti Plus The Valley free service goes to Mark Pierce for his great 3rd place at Battle of the Borders. Mark is a naturally strong cyclist so it was no surprise to see him go so well.

Aqua Shop random draw $50 voucher goes to Emma Battye

Medilight Permanent Hair Removal & Skin Rejuvination most improved female athlete goes to Marina Mangano who over the last few months has been steadlily working away and had a great race at Byron Bay.

AVANTI PLUS THE VALLEY BIKE CAMP

Places for the bike camp from June 11-13 on the Sunshine Coast are filling up. The team from Puresport www.puresport.com.au will be providing everyone on the camp their own preferred favourite workout flavour to use for the weekend.

The bike camp is 20 weeks from Noosa so it could be a great way to kick start your Noosa prep. Please send an e-mail to suz@brisbanetrisquad.com.au to reserve your spot.

24HR TOUR DE TRI

Entries are starting to come in for the 24hr Triathlon on Aug 13 and 14. With Kingscliffe Triathlon in September and then Gold Coast Half IM in early Oct the TDT is a great way to kick off the winter cobwebs and get back into it.

We're expecting numbers to be a lot higher than in previous years especially in the team categories so get your team together or even have a crack in the individual event. Enter at www.qsmsports.com.au

TRAINING

As mentioned in last week's blog the training over the next few weeks is primarily about doing some easier longer work. As age group athletes with families, work and other life commitments there has to be a period ever year where you're training is relaxed and easier.

Look at reducing your overall volume of sessions, have a rest day every week and maybe focus on improving a single sport. There are a number of cycling and running events over the next few months to choose from.

This Sat morning the Cairns Challenge athletes are doing their long ride of 200km with some of the half distance athletes joining them for part of the ride. The main squad session is also a riding the same route but turning around Mt. Mee and heading back to Chermside.

BTS Blog 3/5/11

2011-05-03T19:48:00.003+10:00

RACE RESULTS

The Labour Day weekend was an opportunity for BTS athletes to choose between a number of different events. We had 15 athletes competing at IM Aus and the 70.3 race, the final race of the Gatorade series, the Luke Harrop triathlon and Battle of the Borders cycling event at Kingscliffe.

As a coach my only regret is I wasn't able to be at all the events to watch the different squad members compete. However the digital World we live means results come in so quickly it is almost like you are there.

At IM Australia we had 8 athletes toe the start line of the new IM Aus course at Port Macquarie. Whilst the rain stopped the wind didn't and made for some of the toughest bike conditions many athletes have had to contend with.

The design of the new 2 lap bike course meant that the athletes had to contend with a head and cross wind for the majority of the ride. Despite this we had 8 athletes start and 8 finish with a smile on their face so it was a good day.

Dave Doyle: First IM and had a great day pacing himself to perfection to finish in 10.45. Moved the field very well on the run.

Tim Osborne: IM number 4 for Tim and another consistent day for a 10.58 just outside his PB of 10.50 despite breaking a spoke during the ride.

Mark Gleeson: Just missed breaking the 11hr barrier with a 11.01 but had a great bike of 5.36. His third IM with the last one over 10 years ago.

Paul Scroggie: Would have broken 11hrs were it not for 2 flat tyres. Looked great in the run and loved every minute of his first IM to finish in 11.12.

Blair Venn: Has come so far in the last 2 years losing 10kg and posting new pb's every time he does a race or time trial. His first IM also and looked strong all day with a 11.33.

Tim Franklin: Backing up for his second IM but 2 flat tyres and drafting penatly slowed his progress on a tough day. Battled through the run despite having some nutritional problems and finished in 11.44.

Rich Fairhead: His second IM and new pb of 12.44 for the maple leaf man. Now backing up for a third when he heads home to compete in IM Canada in August.

Krista Page: Our newest member of the IM group Krista had a great day to finish her first IM on 14.03 and never missed a beat all day.

We also had some athletes competing in the 70.3 with Belinda Daniels, Kristen Walker, Bess Brownjohn, Ed Connelly and Yas Grigaluinas completing their first half IM events. Yas had a great day to finish 4th in the ladies 35-39 in 5.25 while Andrew Callow showed he is on track for Cairns Challenge with a 5.01 and 10th in his age group.

At the Battle of the Borders cycling event Mark Pierce had a great weekend to place 3rd in general classification in elite C while Mike Hill won a stage in the same grade. Tom Manning and Tom Hogbin also competed for the first time and will no doubt be better for the experience.

And finally at Luke Harrop on the Gold Coast Chris Bierton wrapped up the 20-24 age group series with a second. Kristy Bell and Troy Grimshaw also finished well with 2nd and 4th to secure second in their age group for the series.

END OF SEASON AWARDS AND PARTY

There is a slight change of plans for the end of season awards and party. Due to the expected sell out at the races on May 28th we have booked some space at the track on the inside car park and will present the awards at the races. There will be no breakfast at the Pavillion.

We will be using the BTS tent and will have catering on site and our own area to watch all the races and have a great day. Cost for the tickets are $70 which includes entry to the races, food and booking of the space. We will present the awards there on the day.

Based on previous years we have made a booking to cover 50 people and we must receive all payments by no later than Mon May 23rd into the BTS bank account. We will not be able to take late bookings due to the hiring of the space and catering needs.

When you deposit the funds into the account please use your name as a reference so we can allocate a ticket.

Also don't forget to send in your vote for the coaches award. Many people have already sent in their votes which is great however it would be great if everyone submitted a vote to mark@brisbanetrisquad.com.au

TRAINING

With Byron Bay Tri and BRW this weekend it represents the last major races of the season except for Cairns Challenge on June 5th. So from next week as we do in other years we'll use the next few weeks to back off the intensity at training and go back into an easier block of training.

Group rides and runs at aerobic pace will be a regular thing however there will be some sessions such as the Fri morning wind trainer that will be higher intensity. It is still important to maintain some intensity in training year round but the for the next few weeks overall things will be easier.

The Tue, Wed and Thu morning run sessions also start from 5.45am while bike sessions will remain at 5.30am so please ensure you have lights that are working. Weekend sessions will vary depending on events such as the Noosa winter festival and bike camp but we will look at doing some trail runs again and long rides.

BTS Blog 26/4/11

2011-04-26T12:33:00.003+10:00

GOOD LUCK THIS WEEKEND

Hope everyone had a great Easter and enjoyed a few days relaxing with family and friends. This weekend is a huge weekend of racing from Port Macquarie to Gold Coast. First of all we have a number of athletes doing their first half and IM on Sunday at Port Macquarie.

You'll be able to follow their progress on the day at http://ironman.com/ Those racing in the full are:

Paul Scroggie (first IM)
Tim Franklin
Tim Osborne
Dave Doyle (first IM)
Krista Page (first IM)
Mark Gleeson
Blair Venn (first IM)
Rich Fairhead

In the half are:

Kristen Walker (first half IM)
Andrew Callow
Steve Anderson
Yas Grigaluinas (first half IM)
Ed Connelly (first half IM)
Belinda Daniels (first half IM)
Bess Brownjohn (first half IM)

The IM event starts at 6.30am and the half at 9.00am.

Over the long weekend we also have a crew of guys heading to take on the cyclists at Battle of the Borders cycling event at Kingscliffe. This is a great event and Tom Hogbin, Mike Hill, Mark Pierce and Tom Manning have all been working hard in preparation to have a crack at the 3 day event.

And finally at Southport is the final Gatorade race of the season, the Luke Harrop memorial triathlon. We have a few people using that as a final hit out for Byron Bay the following weekend plus a a couple in line to take out the series in their age group.

The Gold Coast tent will be at Luke Harrop while the BTS tent will be at Port Macqaurie. Like all the other major events this season the team from Performance Podiatry and Physio will be there to assist anyone who needs it.

END OF SEASON AWARDS AND PARTY

Our annual end of season awards and party will be held on Sat May 28th at the Pavillion Function Room, Albion. Like last year we will be having a hot/cold breakfast before heading to the races at Eagle Farm.

Cost per person is $40 which covers the all you can eat hot and cold breakfast. We need RSVP and payments for the breakfast by Monday May 23rd to suz@brisbanetrisquad.com.au

Before heading to the races we will hand out the annual awards which is slightly different this year. To further recognise people's achievements each award will have 3 nominations with the winner decided from those nominations.

On one of those awards, the coaches award we are asking people to vote for who they think should win. The coaches award is for someone who is leader at training, goes out of their way to encourage and support other squad members and when they are at training makes the environment a more enjoyable one.

The award nominations are:

Coaches award:

Shannon Dooland
Paul Scroggie
Yas Grigaluinas

send vote to mark@brisbanetrisquad.com.au

Most Improved athlete:

Blair Venn
Darrell Giles
Hannah Hogan

Endurance award:

Martin Collinson
Alicia Newman
Brad Jones

Most Outstanding male athlete:

Troy Grimshaw
Dave Thomas
Chris Bierton

Most Outstanding female athlete:

Hannah Hogan
Kristy Bell
Alissa Williams

MEDILIGHT PERMANENT HAIR REMOVAL + SKIN REJUVINATION MOST IMPROVED FEMALE ATHLETE

The most improved female athlete for April is Tash Alford. Since completing our most recent beginner course Tash has really worked hard and improved in leaps and bounds. Her bike especially is coming along nicely.

Congratulations to Tash who wins a free Microhydrabrasion treatment from the team at Medilight.

ARTICLE - THE BIG RACE IS JUST AROUND THE CORNER

Leigh Grigaluinas has recently been struck down with viral pneumonia and while in hospital wrote a great article reflecting on his illness.

So here I am laying in my hospital bed on day 3 of an expected 6 day visit. I have been told I have viral pneumonia. I have also just faced the news that my Port Half IM campaign is over, I also learnt that I may not get the green light to train again for some months and on top of that I may be responsible for this whole mess. Where’s the silver lining you say, well the upshot is that pneumonia may be the better of many other outcomes, far more sinister outcomes and so I wanted to warn people about the seriousness of what I have done.

So just how do you get to take this same ride you ask? Well listed below is my perfect 3 stage formula that anyone can follow, should you wish to end up in the same, or worse position than me. I should warn you that it makes for a pretty shitty few weeks though, so please think twice before embarking on this journey:

Step 1:
● Contract a minor disease; a cold or cough should do fine, after all that’s what worked for me
● Dodge the doctor for at least a week thinking it will pass and there’s probably nothing he can do for you anyway
● Keep training as best as you can, after all the big race is just around the corner
● After a week or so of feeling like crap and struggling through training sessions, admit defeat and go to the doctor to beg for drugs
● Take the drugs, but not to diligently; be sure to miss a day here and there to ensure you finish the course late
● Most importantly DON’T SLOW DOWN, after all the big race is just around the corner
● Oh and don’t take any time off work during this whole process

Stage 2:
● First ensure that you never really recover from you first illness before continuing
● Resume training at peak levels ASAP, after all the big race is now only weeks away
● Ignore your body's moans and groans; this is very important, but easily achievable as we're all experts at turning off our internal voices aren't we?
● Get sick again a few days before big race
● Try every home remedy your wife, girlfriend, sisters and/or mother know
● Even accept some strange herbs, tablets, oils and Chinese medicine tips from your young, hippy masseuse
● Combine all of your remedies into a single noxious tasting drink and chase this with a healthy dose of Codral
● Get out of foetal position occasionally to pray to the triathlon gods for mercy and repeat previous step
● Come race day, ignore your continually running nose, sore throat and onset of the shakes during breakfast and race; so you’re not going to set the world fire, but you trained bloody hard for this event and now you’re here you owe it to yourself to race; besides with USM’s stupid refund policy you’ll be burning your $200 and you wouldn’t do this would you tight arse
● Finish race, go through post race banter mentioning how satisfied you were to have done what you did considering the circumstances
● Have at least half a dozen post race Coronas to celebrate (and highlight) your stupidity
● Go back to the doctor on Monday morning to beg for more drugs because this second illness feels a little more serious than the first
● Most importantly remember the golden rule DON’T SLOW DOWN. While training solidly might be out of the question now anyway, you’ve still got to get back to work and catch up after the weekend off, after all, the earth doesn’t stop spinning just because you’ve got a sore nose and throat.

Stage 3:
● Present yourself to you doctor 2 weeks later with yet another sickness, the third in 6 weeks and more impressively, one you’ve managed to catch while on high strength antibiotics
● This time beg him for mercy, stronger drugs and solemnly swear not to be so stupid again
● Get a prescription for more drugs
● Give blood and booger samples to the good folks at S&N
● Get a chest x-ray, just as a precaution mind you
● Ask for my doctor for my first doctor’s certificate in years, because let me tell you this third illness is really painful
● Head home with drugs and Tomato soup in hand to sit on my arse for few days; I’m actually looking forward to this!
● Laze on the couch like a slob, watch a couple of movies and contemplate how to fill your next few days without having to move too far from the couch; mainly because you can’t actually take more than 15 or so steps without massively fatiguing
● Nearly fall over when your doctor calls you personally to tell you the precautionary x-ray has come back positive for pneumonia and that I should consider going to hospital where I could expect a 1 or 2 nigh stay. This was also precautionary, but based on his track record today, I legged it to the Wesley ASAP

The doctor at the Wesley had different ideas unfortunately, because here I am typing this on day 3 of an expected 6 day stay. Things really started to go my way when new doctor says that the news was good; mortality rates for pneumonia were much lower these days, particularly for a strapping fit young lad like myself. Hey Doc love the gag about the strapping young lad, but did you just say “mortality rate”; that means death right? Maybe we should talk more about that? "No need now Leigh, what you is new drugs and lots of them; enjoy your stay; goodnight now". Hmmmm!

A new day dawns and a new doctor appears. New new doctor pops his head in around 3pm and wants the whole torrid tale again, so I tell the story for about the fourteenth time in as many hours. New new doctor ponders for a moment then tells it how it is

● Leigh you’re really sick
● Leigh Pheumonia is really bad and you’re going to feel crappy for quite some time
● Leigh you’re not getting out of here for at least 4 days
● Leigh it’s probably going to be longer
● Leigh did I mention pneumonia is a big deal?
● Leigh after hearing your story, it’s likely you contributed to this by not slowing down when you got sick the first time and the second time and racing definitely did not help
● Leigh you’re lucky you didn’t get cardiomyopathy or CMP as it’s reasonably common based on what you’ve done

What was the last bit there new new doctor? CM what?

● CMP or Cardiomyopathy, which literally means "heart muscle disease," is the deterioration of the function of the myocardium (i.e., the actual heart muscle) for any reason. People with cardiomyopathy are often at risk of arrhythmia or sudden cardiac death or both.
● Cardiomyopathy is a serious disease in which the heart muscle becomes inflamed and doesn't work as well as it should. There may be multiple causes including viral infections
● Warning symptoms or complaints include shortness of breath, fatigue and a feeling of lethargy, palpitations, fainting attacks and sometimes chest pains
● Cardiomyopathy cannot usually be completely reversed or 'cured'. However, it can be helped or controlled by treatments which, depending on symptoms, may include medications, pacemakers, implantable defibrillators and, in a small number of cases, surgery. In its most advanced stages, cardiomyopathy may be treated by heart transplantation with good long-term results

Wow that is some heavy stuff there new new doctor.

So will I be training while ill the future? We’ll it depends on a few things, however I’ll probably look to the the “neck rule” as I found many different reference points to versions of it and it makes sense. It states that if your symptoms are from the neck up with no fever, then yes and if they’re below then no. Common colds, runny nose, sore throat and NO fever mean light to moderate exercise is generally OK. If your illness involves body aches, fever, diarrhea, weakness, swollen lymph nodes, and fatigue then it's best to REST.

After the week I’ve had and the months ahead where I am going to be a mere spectator, I will certainly be thinking long and hard before I train or race again while ill. As for yourself, it's something best discussed with your coach, your GP and that little voice inside that we triathletes spend a lot of time trying to censure. The big race may be just around the corner, however there is another big race just around the next corner and one after that and another, etc. As long as I look after the vehicle I can go in any number of those. The road is long...

References and interesting articles
http://www.runnersworld.com/article/0,7120,s6-241-286--9082-0,00.html
http://fitperez.com/2011-03-17-ryan-walseth’s-fit-tip-should-you-exercise-while-ill
http://www.rice.edu/~jenky/sports/overtraining.html

BTS Blog 14/4/11

2011-04-13T19:56:00.006+10:00

RACE RESULTS

Our place getters in the Australian Championship series after the Sydney event. Chris Bierton 2nd men's 20-24, Allisa Williams 1st and Australian Champion ladies 20-24 and Hannah Hogan 2nd ladies 30-34.

The weekend of April 9 and 10 was an indication of the variety of events members from BTS can race in on a given weekend. We had a few racing out at Redcliffe in the State Sprint and Olympic Distance Championships, a large crew in Sydney for the final the age group race and then Kit Rix completed his first IM in South Africa.

It also showed how far some members have come over the last couple of years. In Sydney we had Darrell Giles improve his time from Noosa 2010 by a massive 41 minutes. After taking over 1hr for the swim at Noosa he improved his swim time to 35 minutes in Sydney for an overall time of 2.38.

Along with Darrell we had a few athletes completing the final race of the Australian Age group series. Leading the way was Alissa Williams who placed first in the 20-24 ladies with a 2.16 and after her third in Geelong and second at Mooloolaba she is now the Australian Champion. Considering she has been in the sport for only 12 months she has a massive future ahead of her.

Hannah Hogan had another good race to secure second in her age group for the series. Like Alissa, triathlon is a new sport for Hannah and over the last 12 months she has improved her Mooloolaba time by 10 minutes, so to see her place in the series is testament to her hard work and talent.

Yas Grigaluinas also continued to have a consistent series with a solid 2.28 in Sydney. One of the big improver's in Sydney was Kristy Bell who crossed the line with a pb of 2.23 to show with some more development sub 2.20 times are not far away.

In the men Chris Bierton is someone who also has come along way. In Sydney he was 7th in the 20-24 with a 2.09 to lock up second overall in his age group for the series. It was only a couple of years ago Chris was completing his OD events in around 2.40 and his improvement has been through nothing but hard work.

Troy Grimshaw kicked on from his great race at Mooloolaba to post a 2.11 while Martin Collinson did a pb of 2.14. Like Chris, Martin has come so far since he did a beginner course about 18 months ago and each race he continues to improve.

It was also good to see big Steve "Ando" Anderson go around to place 10th in the big man category. Port Half and then Busso IM beckons for the big guy.

At Redcliffe Dave Doyle did a pb of 2.18 and place third in the 35-39 to show he is on track for a good race at Port for his first IM while Nush Vanderwult did a pb of 2.51 after completing his first OD race at Noosa last year. In the Sprint event Craig Carmichael also continues to develop well after getting into the sport only a few months ago.

And finally in South Africa Kit Rix had a great day in his first IM to cross the line in 11.04. Kit has been with us a for a few months and along the way had some massive pb's at the Noosa Half with a 4.36 and Mooloolaba 2.13.

With Luke Harrop, Battle of the Borders, Port IM and half, Byron Bay and Cairns Challenge there is still a lot to look forward for some members over the next couple of months. Then our second cycling camp before we start to get ready for the Tour de Tri 24hr in August.

AVANTI PLUS MONTHLY PRIZES

This months free bike service goes to Darrell Giles for his outstanding improvement in Sydney. Darrell is an example to anyone that with determination and hard work anything is possible.

With a background in marathon running Darrell has IM in his sight in the next couple of years.

The bike fit this month goes to Kristy Bell for her great race in Sydney. Kristy has a great attitude, is not afraid of hard work and has many fast races ahead.

Blog 6/4/11

2011-04-06T20:15:00.012+10:00

TRAINING - IT’S LIKE FINDING THE RIGHT BIKE

There are numerous different types of bikes available for triathletes to choose from these days. Cycling has become a very popular sport for not only for triathletes but also the general public and different bicycle manufacturers work hard to get people riding their bikes.

Road bikes, time trial bikes, mountain bikes and touring bikes all range in price from a couple of hundred dollars into the thousands. Weight, group sets, wheels, brakes, price and look all play a role in helping a person decide what bike they want.

Most will look around for a while, get recommendations from friends and forums and then make a decision on what suits them. Quite often after riding that particular bike for a while they realise they might need to make some changes. New wheels, a different fit, new seat, new group set or even a new bike all together.

The reality though is all bikes perform the same function to an extent. Some may perform better some are faster but they all do the same thing. Training for triathlon is much like finding the right bike for you. What feels right, what do you get the best results on and how does it feel when you ride it?

The internet means there are no secrets when it comes to training. Anyone can go on line and see all the different types of training programs available for all the different events from sprint to Ironman. Some advocate quality over quantity, some say long slow distance is the way to go, some it is all about numbers – wattage, heart rate, specific swim sets, some believe in rest days others don’t.

In many ways it is like trying to find that right bike. Until you try it you won’t really know what works for you. However like a bike all these different types of training do work as long as you have a couple of key ingredients – consistency and recovery. No matter what type of event it is or the type of training as long as you achieve consistency and recover properly, it will work.

The key however is finding out what works best for you. Do you need to take a rest day? Does intense training leave you complete smashed and unable to train the next day? Do the long easy rides leave you too tired to get up and go to work the next day? Do you get injured or sick if you don’t take a few easy days every 2-3 weeks and if you race too much in a season, do you fall in a hole? What about work and family?

These questions can only be answered with experience and trying different things along the way. There is no one size fits all with a training program and many different factors need to be taken into account. Age, work situation, injuries, family commitments, previous experience, do you train better in a group or on your own, strengths and weaknesses etc.

As a coach my job is trying to work out what type of training a particular athlete needs to achieve their goals. If they come to me and say they want to go on program for a particular event I need to know as much as I can about their life and their athletic abilities. That is one of the reasons I don’t do on line programs.

For me as a coach I need to see an athlete train. I need to see what’s happening to their body when they train, how do they look, are they tired, are they grumpy, are they falling off the pace at training, are they digging in when it gets hard.

I can’t see that with an on line athlete and so being able to see an athlete train lets me know how they are going and if the training they are doing is right for them. Additionally feedback surveys, time trials and lead up races also indicate if we are on the right track.

To highlight some real life examples and how training is different from one person to the next we only need to look at some of the athletes within BTS training for or completed an IM. I believe any IM program has a couple of key sessions every 7-10 days – long ride, long run broken up, strength ride and swim/ride brick.

What will change for the athlete is the volume and intensity of these sessions depending on their experience and life situation (work/family). What also varies is when they do the sessions. Typically many IM programs advocate the long ride Saturday followed by the long run Sunday.

Again this approach may work but is it the best way? For the most part I think the long run is better done during the week and using the weekend to ride on both days with the Saturday used a swim/bike brick.

Brad Hector for example recently did his first IM in New Zealand and up until 4 weeks from race day he was travelling from Brisbane to Gympie and Sunshine Coast every day for work. Being his first IM and with that much travel meant Brad would only do one session per day during the week and that would be in the afternoon after he finished work and before he drove back to Brisbane.

Typically most IM athletes would do 2 sessions per day for at least 3-5 days per week but we couldn’t do that with Brad so we had to be a little creative and come up with sessions that allowed him to replicate triathlon where possible but still do the key sessions.

For example once a week Brad would do hill reps of about 6-8km on the bike at Palmwoods on the Sunshine Coast and at the bottom of every rep he would get off the bike do 10-20 push ups. This fatigues his upper body much like when we swim and get on the bike and because Brad couldn’t perform regular core sessions due to time constraints this was a way we could work around it. It is not a session you will find in the text books, but who says it is wrong?

Another session Brad and many others have done is a 30 x 100m pull in the pool with 5-10 push ups after every 100m. This is a great strength endurance session for IM. Again not one you’ll find in the text books but does that mean it is wrong? Brad has also had issues with stress fractures in the past so his longest run was 1hr 45 but he then got straight in the pool for a solid 45 min to 1hr water run to reduce the risk of injury.

For others I will recommend running up to 2.5hrs (never longer) in the morning with 30-45 min the night before to break up the run and reduce the risk of injury. Paul Scroggie is another athlete training for his first IM and who we have had to be creative with due to his shift work and commitments as father/husband to 2 teenage children.

Paul does 12 hr shifts typically 2-4 days in a row and then a few days off. Often we will program no sessions or an easy 30-40 min run with some push ups on his work day and then work hard (double sessions) on his days off from work. What it means also is that Paul doesn’t typically have a designated recovery week like most people due to having those easy training days blocked together each week.

So far it is working well with a 4.51 first up half IM at Noosa a few weeks ago, a pb at Mooloolaba and some pb’s in recent time trials. Also for a first time IM athlete like Paul and Brad I will recommend that all of their long rides and runs are done at an easy aerobic pace. There will still be some intensity in their overall training program as this is an important part of any program regardless of distance but if they go too hard on those long rides and runs they will not sufficiently develop their aerobic capacity.

Also it compromises their recovery as they have not built up enough training history to be able to handle such sessions. However when Scott Budd did his 21 min pb at Port Mac IM 2 years ago we changed his training from what he had done in the past. With Scott having such a big base (years) of training and a lot of experience (already had been to Hawaii) we felt it was time to increase intensity and reduce volume.

So his longer rides were done at a faster pace, we did some track work and worked on his running efficiency. The result was a 9.47 (21 min pb) at age 45 and another trip to Hawaii. That type of program would not work as well for Paul or Brad at this stage. They could do it and finish IM but not as well as if they followed a program more specific for them. All programs though had those same two key points, consistency and recovery.

So if you have just started out in this sport and regardless of the type of event your training for, be patient. It takes time to work out the best training for you and like Scott you could be setting pb’s at 45 so age is no barrier.

To finish off with and highlight another approach a good friend of mine from the Sunshine Coast Stephen Gage recently won the 40-44 age group at IM New Zealand and placed 10th overall.

Stephen was a great supporter for me when I did the 3 IM in 3 days in 2008 being an integral part of my support crew during the event. He was kind enough to answer a few questions on his NZ performance and the type of training he does. You’ll see again it is different but it works for him.

1. Congrats on your performance at IM NZ. Winner of the 40-44 age group, 10th overall and a pb of 9.10 in difficult conditions. What were your expectations prior to the race?

Cheers thanks Mark. The overall result was/still is, a bit of a surprise actually. I knew I was close to the front of the race, but it wasn't until after I ran down the finish chute that I realised I was top 10.

I only had one specific goal for the race and that was to run a 3 "o" something., ie 3:09:59 would have been great. I ran 3:10:04 - bugger!, so I'm a 5 second failure. No, I reckon I can still go a few minutes quicker on the run next time around, with minor adjustments to my training. If I look at all my races, the key to a good result for me, (and I think most people) is a strong run.

So a solid run was my only goal. I didn't feel as fit going into this race, however, I was very relaxed and had a slightly longer taper (due to the weather). I try to stay away from the hype race week, too many people walking around looking supa fit with flash bikes and handing in their race day disclaimers to fellow competitors (I have a bad back, sore knee, the dog bit me etc).

So I do what I need to do (register etc) very quickly and try to spend the week like I'm having a holiday with my family, sightsee, eat icecreams, sit in coffee shops. I didn't ride the bike course or look at the run course (figured I wasn't going to be first anyway) and did a light run, rode into town a couple of times and did one 15 min swim. I am not a nice person to be around race morning, anxious/nervous heart rate zips to around 100 for about an hour beforehand, but I really try to keep things as normal as possible for as long as possible in the lead up.

2. After the race we spoke about the type of training you were doing leading into the race. Can you give us an idea of a typical training week and what you were trying to achieve each week?

I'm fairly sure most people read the Damien Angus article posted on firstofthebike recently. I thought I'd do the same thing and log my hours. I have never met Damien and certainly don't profess to be in his league, but I have read some of his stuff over the years and it made sense to me.

Over a 20 week period I averaged 10hrs, and for the last 12 weeks (which is my typical race specific training period) it was 12.5hrs per week. Now I know there are going to be heaps of people who say, "yeah but, that guy is a natural at this or that", but my background isn't typical for a decent athlete - see below.

What was I trying to achieve?, I try to make the week-end pretty close to doing an IM time wise (ie around 4-5hrs on the bike approx 3hrs worth of running) but above anything, consistency. Week in week out the same format really drills home those efficiencies and skills.

3. So what are your key IM swim, bike and run sessions each week or fortnight?

I don't do a great deal, so every session I do is key, ie there is specificity to every session. I am a reasonably strong swimmer, so I tend to load my last few weeks with swimming when I back-off on the run and bike.

For a peak week, on the bike I was doing 1 1hr wind trainer set, one ride over 3hrs and a ride over 4hrs (my longest ride was 4.46mins). The bikes are progressive loaded towards the back end. I don't muck around on the bike, I try to only stop once, (if at all), I start with 5 bottles (4 on the bike one in my jersey) and I like to do these rides either alone or with one or two others that are riding the same pace.

I figure that IM is a lonely sport come race day so it really bugs me if I have to wait for others whilst training and muck around stopping for water, toilet stops , picnics by the beach etc. - As you know I'm happy to muck around in the down times, but if I've got a commitment to a race, I don't like to waste time - coffee rides are for the off-season!

Same with my runs. 1 x 1.5hr negative split run over a hilly course during the week and a 2hr progressive over hills or trail on Sunday morning. Oh and for 6 weeks straight I consistently ran 1/2 off the bike after the 4hr bike. First season I have ever run off the bike consistently and I think I'll do it from now on.

4. What sort of recovery practices do you adopt? Do you get massage, have a rest day each week, wear compression garments, cold water immersion, anything in particular that works for you?

Eating/reloading properly immediately after any session is very important - if you've waited 1/2hr - you've waited too long. ie, If we run in the bush, then I make sure I have something in the car for the trip home Rolling, an unashamed plug here for http://www.tptherapy.com.au/ but this stuff works.

I was the worlds laziest when it came to keeping suple and limber, but its so easy to do in front of the box at night and, done consistently, you sleep/wake up and train better. I do wear compression socks - but only to bed at night (Danielle thinks its pretty sexy) I don't believe in rest days.

However there are times when fatigue creeps up on you. You need to learn what this feels like and continue to work through but tone down your training to suit, back off the intensity. Get 8 hrs sleep Eat as well as you can, plenty of fruit salad fish vegs and nuts, cut out the bread, booze, but reward yourself with rubbish once a week or you will go insane!

And most importantly - don't take yourself too seriously - its only a race, and 99.9% of the world doesn't care that you like to wear lycra and came X in some silly race they have never heard of.

5. That type of training you did for MZ is a little different to what you were doing in your early IM events a few years ago. Why is that?

There are a stack of good long distance athletes up here on the Coast, but overriding theme when I started was long slow distance- LSD. In the early years 2005-2007 I was doing 25hr peak weeks, but that smashes your home life, and your work life and I was getting sick every season at least once or twice.

All that aside - it just burnt me out. I wasn't enjoying training. It was you Mark, who actually put me onto the new path, suggesting I hook up with a coach. It was a bit scary, as the volume backed right off and initially I had a couple of average races - both due to nutritional problems - but I feel we have got the formula right now.

6. I know you like to keep some detailed training diary notes and have always tried to learn as much as you can about training and what works best for you. Tell us about some of the athletes and coaches you have trained with that have played a part in your development.

Well Michael Mckean got me into the crazy sport. But guys like Robbie Andrews, Bruce Thiele, Brian Barr and Tony & Leanne Southwell initially taught me the ropes. I was very lucky to have their knowledge and as I'm a bit of a sponge when it comes to understanding a process, I'm sure the questions got tiresome!.

Then John Carey who races pro (but now owns a bike shop on the coast, so hes a very busy man), and now Kristian Manietta, I've learn many things from all of them. I keep a diary and rate each session I do. This way I can track my progress but also see if the sessions and just as importantly, the structure of the sessions, work for me.

I am always willing to try something new, but if I've done it 3-4 times and don't feel like its working for me, I tell Kristian and we change it around. You need to get to know your body, how it responds to different training methods, how it responds to daily loads, and then structure a program that gives you maximum impact for the allocated time.

Coaching is a two-way job, without being a burden on your coach, its your responsibility as an athlete to provide feedback to the coach. I think this is one of the points Damien Angus was making and its very important. We are all different heights, wieghts, backgrounds, rates of metabolisim etc, so a good program is a living document and mine continues to change.

7. Before NZ what IM events had you done and what were your results?

IM Forster 2005 was my first race - 9.43 Port 2006 - 9.29 - got a flat! Hawaii 2006 9.36 Port 2007 9.16 Port 2008 9.14 Port 2009 9.29 - another flat Busso 2009 9.37

8. What was your background prior to triathlon and how did you get into it?

Second slowest 100 mtr runner in grade 12 at school Almost made the school cross country team when a mate and I cheated too well and crossed the line in 5th and 6th places. Luckly I was 6th and they only took 5!.

Swam at school but didn't make the relay team Misspent my youth, uni years and young adulthood by drinking and smoking. (Quit November 7 2004 , at age 34 after I qualified for Forster) Took a bet with a work mate whilst drinking rum and smoking at a work "bonding session" at Maroochydore bowls club.

He announced he was going to do the Noosa tri and I said I'd do it if he could. ( I was a bit of a wreck 95kg smoker/drinker). I missed Noosa, but did Mooloolaba then Yeppoon and qualifed for Forster. So I decided to give up smoking if I was going to get serious.

9. Your married with 2 teenage daughters, your wife Danielle is also quite a good athlete, you have a successful career with Westpac and have had some great triathlon results. How do you balance it all?

Well in some ways it is easier, both the kids are a bit older, and as we both do the same sort of things, we have an understanding for what it takes. But this wasn't by design. When I started in 2004, I would come home from a ride and talk about all these people Danielle didn't know.

So I bought her a bike and she started riding as well. Before I knew it she was doing XPD races!. But we plan our years, ie this year NZ and TNF100 (North face 100km run) are my 2 goals. Then Danielle is also doing TNF100, and post this she starts training for the XPD world champs in Tassie at end October.

So we swap peak training times to make it work. It would be great to be able to race a heap of other races ("so you're going to Hawaii?") but the reality is that its an expensive (sponsors anyone?) and somewhat selfish sport , so its leveling to not get too carried away with it all.

10. What is next for you?

I'm still too busy drinking rum and living in the past glory of NZ to think seriously about anything else!. I've lined up to do TNF100 again (reckon I can go much faster this time!) but post that its time for me to support Danielle for XPD worlds. Next year I'm thinking Cairns and maybe Canada.

BTS Blog 31/3/11

2011-03-30T20:27:00.012+10:00

MOOLOOLABA TRIATHLON 2011

Mooloolaba 2011 was the 4th time BTS has made a visit to compete and party along with the thousands of other triathletes from around Australia. Many of our members were doing their first Olympic Distance event while others were back again to improve on previous results.

The conditions were not conducive to pb's due to the strong winds on the bike but never the less many of our athletes recorded pb's while some were at the pointy of the end of field in their age group. Some of the highlights included a return to age group racing for our resident bike coach and sponsor Matt Hopper.

Matt won the overall age group title at Mooloolaba in 2000 before going on to race in the ITU World Cup Event as a professional on a few occasions. Matt showed his class to finish second in 2.03 while Dave Thomas was 5th in the same 30-34 age group in 2.08 who 12 months ago was a smoking his life away before starting triathlon.

In what was a very competitive age group Troy Grimshaw continues to improve with a 2.09 which was 10 min quicker than last year. In the 20-24 men's Chris Bierton, Tom Manning and Tom Hogbin all recorded top 10 placings with Chris now a chance to place top 3 in the Aus age group series.

Our quickest girl was Alissa Williams with a 2.17 and pb for second in the 20-24. After her 3rd at Geelong, Alissa now heads to Sydney to try and secure a podium spot in the age group series. Hannah Hogan went 2.20 this year which is almost 10 min quicker than last year and is also a chance to podium in her age group for the series.

Some big improvements from last year included Simon Corrie 2.54 down to 2.45, Ben Hargreaves 2.59 to 2.45, Ed Connolly 2.46 to 2.35, Andrew Callow 2.34 to 2.26 and Blair Venn 2.41 to 2.22. It was also great to see first timers such as Phillippa Smith, David Franks, Karen Wolski, Shelley Marriott, Kristie Rickman, Sophie Mooney, Sky Kendall and Damien McKluskie get through the race well and plan for future events.

Everyone's full results are posted at http://www.brisbanetrisquad.com.au/downloads/mooloolaba%202011.pdf

MOOLOOLABA VIDEOPRO PRIZE

Thanks to our great sponsors at Videopro http://www.videopro.com.au/ we were able to give away another 50" 3D plasma TV and home theatre system worth $2500. Like previous campaigns you had to be a BTS member and competing at Mooloolaba.

Along the way we gave out bonus tickets to increase your chances so many people had more than one ticket in the draw. The winner though was Merinda Eckart when we did the draw at the BTS after race function at the Wharf Hotel.

Merinda has been a fantastic supporter of BTS since completing our first ladies only beginner course so it was great to see her come away with the prize.

WHAT'S NEXT?

These days the Triathlon season doesn't end until June. For some, now is a good time to have a break however we still have athletes competing in Sydney, Redcliffe State Champs, Luke Harrop, Battle of the Borders, Port Mac IM and Half, Byron Bay and then Cairns Challenge.

For those not racing a break is essential to recover from the past few months. A time to set some new goals, review your performances and sleep in. Maybe look at a few different events over the next few months. Bike racing, fun runs and ocean swim events are all available for the next few months so use the time to back off the training a little and enjoy something different.

A break should be at least 2 weeks but preferably 3-4 weeks before you start to do anything structured again. The training will start to vary slightly for those kicking on from Mooloolaba. Now it is about maintaining fitness for the rest of the season while others still building we'll up the intensity as required.

You will notice on the training calendar that swimming on a Wed and Thu nights is now back to one session only and from next Wed 13th Brad will be taking 3 weeks of bike sessions at Mt. Gravatt. These sessions will be speed focused and perfect for those kicking onto Luke Harrop and Byron Bay.

AVANTI PLUS THE VALLEY CYCLE CAMP

After the success of our inaugural cycle camp last year we'll be doing the same again this year on the Queens Birthday weekend from June 10-13. This year we'll be heading to Sunshine Beach and using the roads of the Sunshine Coast Hinterland.

Cost of the camp is $330 which includes 3 nights accommodation, dinner for 2 nights and drinks/snacks for all training sessions. Avanti Plus the Valley will also be giving away some prizes so if you would like to come please e-mail suz@brisbanetrisquad.com.au

TOUR DE TRI 24HR

Our annual 24 hr triathlon the Tour de Tri http://brisbanetrisquad.com.au/TourdeTri.php is back on again this year. We have changed the date to August 13/14 in the hope that with less events on and coming towards the end of winter more people will be keen to compete.

The 6hr event is also back with teams welcome in both the 6 and 24hr events. It is the only 24hr triathlon in the World and with the laid back atmosphere, camping and the challenge of doing triathlon for 24hrs we hope it will grow into a must do event for triathletes around Australia.

Entries are now available on line through http://www.qsmsports.com/extra.asp?id=269&OrgID=19 The team at QSM Sports have joined with us to help grow the event in years to come. They are doing a great job with events like the Kingscliffe Triathlon and Battle of the Borders so we're looking forward to working with them for this year's event.

2011-03-28T13:17:00.002+10:00

MOOLOOLABA 2011 Another Mooloolaba Triathlon is behind us and despite the challenging conditions it was a great weekend again. We will do a more detailed blog later in the week with everyone's times and results. Just a quick note to remind everyone that there is no main squad core tonight or running tomorrow morning. The Mon night beginner swim and cycle in the morning are still on as per the calendar.

BTS Blog 24/3/11

2011-03-24T08:02:00.002+10:00

MOOLOOLABA TRIATHLON

Like Noosa the Mooloolaba Triathlon is the other major multi sport festival in Australia. In fact it is probably bigger with ITU World Cup events over Sat and Sun and an opportunity to watch the best triathletes in the World race.

However the biggest part of the whole weekend is the age group race. BTS will have close to 100 athletes competing and we plan to make it a great weekend of racing and partying. Starting the weekend is our usual social ride and coffee on Sat morning from 6.30am meeting at the BTS tent.

The tent along with the GCTS and Puresport tents will be located just prior to the top of the hill opposite Buderim Av on the run course. We would like to get a photo of everyone in front of the tents prior to our ride so if you have BTS gear please wear it for the photo.

The tents are also a great place to watch all the action of the ITU races on Sat and Sun. With the new World Champ series kicking off in 2 weeks in Sydney many of the best triathletes in the World will be racing.

Finally as always the after party is to chance to celebrate and enjoy the spoils of success. We'll be giving away the 50" 3D home theatre system worth $2500 from Videopro and also have a couple of life member presentations to Tom Manning and Carol Russell. The party will kick off at 4pm at the function room at the Wharf Tavern on the cnr of River Esp and Parkyn Parade.

All in all it will be another great weekend. Look forward to seeing everyone up there.

PURESPORT COMPETITION

Our friends from Puresport will be loaning their tent for members to use plus a 40L eski of workout drink for the race on Sunday.

They are also having a competition on race day. If you wear some of their stick on tattoos during the race, get a photo of yourself competing and up load that photo onto their website you go in a draw to win a months supply of recovery and workout.

We will have the tattoos at the tent from Sat morning if you are interested.

BTS Blog 16/3/11

2011-03-16T19:40:00.003+10:00

SARAH HULME IM RACE REPORT

As we reported last week Sarah Hulme did her first IM at Taupo. She had a great day which is no doubt due to her determination and great time management skills as a wife and mother of four young children.

Sarah has written a very entertaining report of her experiences leading into and on the day. Go to http://www.sarahatimnz.blogspot.com/

PORT MAC IM SUPPORTERS TRIP

We still have a couple of places left on the IM supporters trip to Port Macquarie on May 1st. If you would like to go please contact me at mark@brisbanetrisquad.com.au

IM NEW ZEALAND

Whilst we're still on the subject of IM, entries to IM NZ 2012 have opened. If you are considering IM NZ for 2012 which is a fantastic event I would recommend getting your entry in now as they will sell out.

Obviously there are other IM events next year that are still to go on sale but IM NZ is certainly a great race and well worth the trip.

BTS ENGAGEMENT

Congratulations to Brad Hector and Mel Collie on their recent engagment whilst on holiday in New Zealand after the IM. This the first BTS engagement after Brad and Mel met after they both joined BTS a couple of years ago.

FUNDRAISING RIDE

BTS IM legend and all round good guy, Scott Budd is participating in the Chain Reaction Charity Bike Ride to raise money for the Starlight Foundation and the Royal Children's Hospital from May 8th to May 13th. In those 6 days he will ride 1000km from Forster in NSW before finishing in Brisbane.

Scott needs to raise $5000 while the overall aim of the ride is to raise $500,000 for this great cause. The funds raised will go towards purchasing 3 cardiac monitors for their Children's Cancer Centre.

If you can assist go to https://www.chain-reaction.org.au/get-involved-donation_form.php?rider=93 to donate on line or please make your cheque payable to ‘Chain Reaction Challenge Foundation’ and mail it together with this form to: Chain Reaction, GPO Box 1544, Melbourne VIC 3001.

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I agree to sponsor SCOTT BUDD for $_____________________

AVANTI PLUS THE VALLEY SALE

Matt and his team from Avanti Plus The Valley have a "Deals on Wheels" sale until the end of the month. Some of the bikes are up to half the normal retail price and with everything from low level entry road bikes to time trial bikes so there is something for everyone.

Go to www.avantiplus.com.au/thevalley for details.

BLOGGERS WANTED

Within BTS I know there are quite a few people who blog about their training and racing experiences. There is a new website known as http://www.triathlontribe.com/ that are after bloggers to share their experiences.

If you are interested contact sam@runnerstribe.com and tell him your from Brisbane Tri Squad.

PERFORMANCE PODIATRY & PHYSIOTHERAPY - PILATES AND BIKE FIT

The team from Performance Podiatry & Physiotherapy have been supporting us all season at races with physio and podiatry. Along with Matt Lyne massage services it has really added to the race day experience for members.

They are now offering a pilates class from their offices at West End. Additionally physio Ben Ward is offering a bike fit and injury prevention service.

The pilates classes are now available for BTS members at a 10% discount off the regular price. Pilates is an excellent form of low impact exercise for maintaining core strength and keeping the inevitable muscle imbalances associated with hard tri training at bay throughout the season. At this stage their instructor is only available on Saturdays (class times 7-8am, 8-9am and 1:30-2:30pm) but Thursday evenings will soon become available in mid to late April.

Features of the pilates service at Performance Podiatry and Physio are as follows:

 Initial screening undertaken by the sports physio (Ben Ward) to review your injury/medical history, establish your goals and identify key areas of weakness/imbalance to guide the instructor and ensure an individualised program
 Small class sizes (maximum of 5 participants)
 Classes may be any combination of mat, ball and reformer work depending on the individual needs of the participants
 Prices (subtract 10% as a BTS member)

◦ Initial physio screening $85 for a 30min appointment if no significant injury problems (if you are carrying an injury and have not been previously seen by Ben please ask the receptionist to book you in for a regular new assessment)
◦ Casual group pilates $33 per 1 hr session
◦ Pre-purchased 10 pack of classes $300

Professional Bike Fitting and Cycling Injury Analysis

For those of you who are not aware, Ben Ward, the sports physio at Performance Podiatry and Physio, is the owner/operator of Cycle Dynamics providing professional bike fitting and cycling injury analysis services to cyclists and triathletes.

Cycle Dynamics is based in West End (inside Activ Cycle Coaching on Montague Rd) and features a new dedicated bike fit studio with a Computrainer, 4 high-speed cameras and advanced video analysis software with the ability to capture simultaneous video from front, back and sides.

Ben's years of experience as a coach, physio and as a former competitive cyclist have given him an in-depth understanding of the biomechanics of cycling and enable him to provide a high quality service to help you optimise your position for maximum comfort, performance and injury prevention.

In line with the sponsorship of BTS provided by Performance Podiatry and Physio, BTS members are also entitled to 10% off all bike fitting services at Cycle Dynamics. As Ben is a sports physio appointments are claimable as physio consults on private health insurance if you have extras cover and are GST free. Services include:

 Professional bike fitting
 Cleat adjustments
 Video analysis
 Spinscan pedalling analysis
 Pre-purchase frame sizing
 Pre-season physical screening (both on and off bike)

For more information visit http://www.cycledynamics.com.au/ or call Ben on 0402 438 342.

BTS Blog 10/3/11

2011-03-09T19:30:00.004+10:00

IM NEW ZEALAND

The conditions at Taupo last Saturday for the IM were some of the most difficult and challenging conditions for a race that I have ever seen. Along with the relentless rain it was also quite cold however the one thing I noticed above everything was the determination of all the competitors.

Training for an IM is a massive undertaking and when you have put so much hard work in, by race day you're ready for anything. This was certainly the case for everyone that was on the start line. You could see there was a quiet but steely resolve as they prepared for the big day ahead.

Yes it was raining, yes it was cold but they were there to do an IM and they would approach these challenges as they have done in training for the months leading into the event. If anything I think the spectators were complaining more about the weather than the athletes.

For BTS we had Brad Jones, Brad Hector, Tom Chandler, Alicia Newman and Sarah Hulme. Other than Brad Jones all were doing their first IM and had a good lead up. In fact Brad Jones was lining up for his third IM in 12 months after doing is first IM at IM NZ in 2010.

His time that day was 10.56 and then in December he had a great day for a 9.59 at Busso. On the weekend he had another great day with a 10.15 and considering the Taupo course is a more challenging course than Busso it showed how far he has come in the 12 months.

The other Brad did one of our earliest beginner courses and has progressed steadily to be ready for an IM. An IM swim can be a rough ride and for Brad this was certainly true when he was kicked in the mouth early in the swim. As a result he lost half of his front tooth but still managed a great 56 min swim.

Coming out of the water with a bloody mouth and half a tooth missing the officials tried to get him to see a medical official but being in the moment Brad jumped on the bike and was away. Unfortunately he could not eat or take any food during the ride so his only carbohydrate intake was through his drinks.

Once onto the run the pain didn't subside until he was able to take some pain relief. Despite a setback that would stop many others Brad continued on and crossed the line in 10.56 to show what being an IM is all about.

Tom Chandler is one of our newest members and despite a job as a commodities trader that takes him overseas at a moments notice he had a good lead up. On the day Tom did everything to plan and did not miss a beat to cross the line in 11.40. He is entered in IM WA at the end of the year and is determined to go under 11 hrs.

Sarah and Alicia have both come from our earliest beginner courses and over the last 3 years they have progressed from OD events through to half IM and now IM. They trained for IM NZ together and to see them progress has been a real privilege.

They hardly missed a beat in training and surprised a number of people as to how far they have come. Just like their lead up training, the race was executed perfectly with Sarah crossing the line in 12.40 and Alicia in 12.46.

To see them cross the line and have such a good race was a massive highlight. It shows that anyone is capable of achieving great things if they work hard and progress steadily year after year which is what both have done.

TRAINING

There has been some interesting comments on Facebook over the last few days about the training we have been doing. This type of fast hard training works when done at the right time and for the right length of time.

So know that when you come to training it will be hard but if you give it 100% then you will get the returns on race day. Go easy on your easy days so you can go hard on your hard days.

This weekend is our final transition session prior to Mooloolaba. We still don't have a final confirmation on Moreton Bay so the session will again be held at Doug Jennings Park, The Spit Southport.

We'll be doing some team transitions as part of the session with more bonus Videopro tickets on offer. Plus anyone who travels down from Brisbane for the session will receive 2 bonus tickets into the Videopro draw.

TEAM SWIMMER FOR NOOSA

Two of our most recent beginner course participants are after a swimmer for a team entry at Noosa later in the year.

They can assist with accommodation if needed, just need the swimmer so if you're interested contact Angie on 0412 260 000 or Katrina on 0406 604 271.

MONTHLY PRIZES

Thanks again to our great sponsors for the March monthly prizes:

Avanti Plus service: The free monthly service goes to Brady Knudsen. Brady has come back from a knee injury and just goes about his business quietly but has really showed some improvement with his bike leg.

Avanti Plus bike fit: Goes to Marina Mangano who since completing a beginner course last year has showed a lot of natural ability on the bike through some consistent hard work at training.

Aqua Shop $50 voucher: The random draw winner for this month is Amanda Lucas.

Medilight most improved female athlete: This month goes to Alicia Newman for her outstanding effort at IM NZ. In the past couple of years Alicia has lost over 20kg and come from a complete beginner to am accomplished athlete.

We'll also have some car spa vouchers to give away before the end of the month

BTS Blog 3/3/11

2011-03-02T19:52:00.002+10:00

RACE RESULTS

The latest QTS race at Raby Bay on Sunday showed everyone is coming into some good form leading into Mooloolaba. We had numerous top 10 placings, pb's and podiums over the short fast 400/15/4 distance.

Leading the charge was Nic Savage who was first in the 25-29 and 5th female overall. Tom Manning was first in the 20-24 men's with Tom Hogbin 3rd while Craig Carmichael in only his third race scored a top 10 in the same category.

One of the great highlights though was Darrell Giles who did an 8 min pb on the same course since Oct. Darrell has worked very hard on his swim and bike to match his already solid run and it is stories like Darrell that show anything is possible when you do the work.

It's actually getting to the point due to the growth of the squad to mention everyone is these blogs like we used to. However performances like Darrell are always worth a mention in the hope that others may be inspired to do the same.

We also had a few of the IM guys doing a half IM at Noosa as part of their IM prep. Kit Rix who is 5 weeks from his first IM at South Africa did a 1hr pb for a 4.36 while Paul Scroggie had a great race in his first half IM for a 4.51.

IM NEW ZEALAND

On Saturday we have 5 BTS athletes competing in the IM event in New Zealand. Lining up for their first IM events are Brad Hector, Tom Chandler, Alicia Newman and Sarah Hulme while Brad Jones is backing up for another crack at Taupo after debuting there last year.

You can follow their progress on www.ironman.co . We'll also try and post updates on the BTS facebook page during the race.

KINGSCLIFFE TRIATHLON

The team from QSM Sports are holding the Kingscliffe Triathlon this weekend over the 1/30/8 and tempta distance. QSM put on a great event and Kingscliffe is a fantastic place for a race so if you're looking for another race as a lead up to Mooloolaba I highly recommend this event.

Go to www.qsmsports.com.au to enter. The GCTS tent will be there for all athletes from BTS and GCTS.

VIDEOPRO BONUS TICKETS

With just over 3 weeks to Mooloolaba we'll be giving away a few more bonus tickets for BTS members in the Videopro www.videopro.com.au draw for the $2500 3D 50" plasma TV.

Starting next week at different sessions we'll be doing some race type work which will help prepare for the race. The winners of these formats (handicap)will receive the bonus tickets on offer.

TRAINING

The next couple of weeks will continue along the same lines as the last couple. The shorter,faster and hard training that is at race pace or faster. They are hard but the returns are great so make an effort to give the sessions a red hot go.

As always get your recovery right through fluid and energy replacement, massage, stretching, adequate sleep and ensuring your easy sessions are just that easy.

There will also be another couple of time trials to measure progress plus a after the success of the last transition session at Southport we'll be doing another one there on Sat Mar 12th with GCTS.

BTS Blog 24/2/11

2011-02-23T19:54:00.002+10:00

GEELONG RACE RESULTS

The first round of the Aus Champs series at Geelong was held last Sunday in testing conditions. Strong winds and a very choppy swim made it a tough day for everyone competing however it didn't prevent some fast times.

BTS had a few athletes travel down with some very good results. Alissa Williams showed her potential with a 2.18 (pb) and third place in the 20-24 and is now a very real chance to podium for the series as she heads towards Mooloolaba and Sydney. Hannah Hogan continued on after her great race in Perth to place 4th in the 30-34 while Nic Savage coming back from that bad crash last year and her first race for 10 months was 5th in the 25-29.

Yas Grigaliunas was 13th in the 30-34 and Evie McNiell had a strong race to place top 20 after a a great swim and ride. In the men's we had Chris Bierton come in 7th in the 20-24 and John Agyik 10th in the 35-39 while Martin Collinson did a pb of 2.18. Each one of these athletes has overcome setbacks and worked very hard to achieve these results so it's exciting to know there is still so much more improvement left in them.

BEGINNER COURSE

Our latest beginner course participants complete their course this Sunday at the Raby Bay event. As always it's been great to see another 16 people get into the sport and try different things.

We look forward to welcoming them into the BTS program and watching them work towards future events. It should be noted that Nic Savage and Martin Collinson are previous beginner course graduates and now they are competing at a national level.

Nic has a real chance to be among the top 3 in her age group in the country and Martin has gone from being someone who couldn't swim and was doing over 2.30 for OD events to almost breaking 12 min for the 800m tt and now on the verge of a sub 2.15 at Mooloolaba based on his rate of improvement at every race he competes.

UNIFORMS

We have just received a new batch of tri suits and cycling gear that are available for sale. We also have some one piece women's tri suits for people to sample so we can get the cut right.

Every Friday we will have the uniforms at the wind trainer session for people to try and on and look at.

FEEDBACK MEETING

As part of a review process we're undertaking at BTS we would like to hold a feedback meeting on Sat Mar 12th. This is an opportunity to offer any suggestions and feedback on the program we offer.

Everything from coaching, training, camps, fees, sponsorship, beginner courses, website will be discussed so it is a perfect opportunity for any ideas you may have.

If you would like to be part of this meeting please e-mail mark@brisbanetrisquad.com.au . The meeting will take place at a Southbank cafe (our shout) and be from 9.30am for about 90 mins.

IM TRIP

We still have a couple of places left on the IM supporters trip for Port Mac IM and half on May 1st. We actually have 20 people competing so it is quite a large group heading down there considering we have about the same amount heading to Cairns and 5 people travelling to New Zealand next week.

FUNDRAISING

If there is anyone looking at fundraising the organisers of the Mothers Day Fun Run have an opportunity to raise some funds.

It involves some bag packing for the event so if you're interested contact Anthony Peterman on anthony.peterman@hotmail.com or mobile 0438 384 136.

TRAINING

One of the common attributes of any successful age group athlete is they make every session count. Whether it is a recovery session or a hard interval based set they make the most of the limited time they have to train.

Something I have noticed lately is some people are not pushing themselves hard enough at the designated hard sessions. For the majority where Mooloolaba and now Sydney are the main goals we're in a tough training phase. This type of training is best done a 4-6 week blocks as it is quite hard both mentally and physically.

The returns from it are great as they push you to that next level but you need to work hard. When I say working hard I mean breathing hard at training and not being able to have a conversation to the person next to you at wind trainer. It means not being afraid to find your limits and learning to hurt.

Racing hurts and sometimes you need to try and replicate that in training. It must be done at the right time in your training cycle but done well you'll be amazed at the results. So next time when you're in that designated "hard" session, push that little bit harder and reap the results on race day.

BTS Blog 16/2/11

2011-02-16T19:16:00.003+10:00

NEW BTS LIFE MEMBERS

As of this month we have two new life members at BTS. Tom Manning and Carol Russell joined BTS in January 2008 and since that time have been great supporters of the squad.

Tom and Carol are examples of the variety of squad members we have in BTS. Both have very different goals within the sport yet they still enjoy the training and working towards a variety of events.

Tom also brings the sex appeal if you believe the recent Sunday Mail Article about where all of Brisbane's sexiest males live!!

Thanks to both Carol and Tom for their support. We'll be presenting them with special BTS life member shirts at the Mooloolaba after party.

GEELONG - AUS CHAMPS SERIES

The first round of the three race Aus Champ series is this weekend at Geelong. We have a few athletes heading down to compete against the best age group triathletes in Australia.

All have been going well in training and I'm sure they'll give a good account of themselves at a new event on the Aus calendar. From everyone at BTS good luck.

CASUAL PAYMENTS

For those people who pay casually for training it is preferred to pay the coach at the start of the session. We have found that some people have not been paying for sessions so in the future please ensure casual payments are taken care of straight away.

STROKE AND STRIDE

Stroke and Stride is the newest swim/run series on the Sunshine Coast http://www.strokeandstride.com.au/ They are having a race this weekend so if you're interested in getting a good hit out over the swim run format this is ideal.

They have a couple of free entries to give away to BTS members so if you would like to race contact me mark@brisbanetrisquad.com.au and I can pass your details on to the organisers.

TRAINING

Due to not being able to swim in Moreton Bay we have had to move this weekend's transition session to Southport and Doug Jennings Park, The Spit which is where the BRW race is held.

These multiple swim, bike, run sessions play a crucial part in helping you get ready to race. Triathlon is one sport so when we get the opportunity to put everything together we should do it. These sessions allow us to work on those very important skills such as mounts and dismounts that go with racing.

We'll also be giving away some bonus tickets to the Mooloolaba Videopro http://www.videopro.com.au/ draw by having a little handicap race as part of the session.

Over the next few weeks we have a number of different events outside of Mooloolaba that people are working towards. So where appropriate we'll continue to have different sessions within a session to cater for the different demands.

As always remember that the best way to improve is go easy on your easy days so you can hard your hard days, recover well and train consistently. Do that and I guarantee you will go faster. It is really that simple as long as you follow the above principle.

24 HR TOUR DE TRI

Our annual 24 hr Tour de Tri http://www.brisbanetrisquad.com.au/TourdeTri2.php is on again this year at Stockland Park, Kawana.

On the new date of Aug 6 and 7 we have formed a partnership with QSM Sports http://www.qsmsports.com.au/ to organise and grow the event in years to come. On line entries will soon be available so note the date in your diary.

TRIATHLON QUEENSLAND AGM

Next Mon the 21st of Feb Triathlon Queensland are having their annual AGM. If you would like to go contact operations@triathlonqld.com.au and they will supply the agenda for the meeting.

BTS Blog 8/2/11

2011-02-08T12:32:00.003+10:00

RACE RESULTS - QTS CALOUNDRA

Like last year the Caloundra Triathlon was a wet one although this year we had a much better tent to stand under thanks to our sponsors at Videopro http://www.videopro.com.au/ . Despite the rain it was another good day for BTS athletes.

It's been pleasing to see so many new members to BTS out there racing and experiencing different venues and the conditions that go with it. The key to improving is training consistently and racing when you get the chance so events like Caloundra are perfect for that.

At the pointy end of the field we had Chris Bierton win the 20-24 males again and take a strangle hold on the series leader points while Tom Manning followed him home in second. Chris is off to Geelong next weekend for the Aus Champ series and based on his form he will give a good account of himself.

For the same age group in the ladies Alissa Williams was also second and Kristy Bell 7th while Yas Grigaluinas took out the ladies enticer event. Also going well was Troy Grimshaw with a second in the men's 30-34.

Full results can be found at http://www.usm.racetectiming.com/default.aspx

SUPPORTERS TOUR

On May 1st is IM Australia at Port Macquarie. For the first time there is also a half IM on the same day and between both events BTS has about 15 athletes competing.

An IM event is a great spectacle and well worth watching live if you ever get the chance. In a town like Port Macquarie it's even better with it being such a nice coastal town.

If you would like to come and support the BTS athletes competing and be part of a supporters tour contact me at mark@brisbanetrisquad.com.au We have secured some accommodation and arranged a 12 seater mini bus for the trip there and back.

For 2 nights accommodation at the Town Motor Inn and transport costs it would be $160 each if we have 12 people interested. For 8 people it would be $200 each.

The bus would leave early on Sat Apr 30 and return on the public holiday Mon May 2nd. At this stage there are about 6 people quite keen so let me know as soon as you can.

PURESPORT

As part of our new sponsorship agreement with Puresport http://www.pureposrt.net.au/ , their National Sales Manager Duncan Inkster will be at the Friday morning wind trainer session this week.

Duncan will be talking about the workout and recovery drinks they offer during the session and providing samples. He was also at our run session on Tuesday morning armed with some free Puresport water bottles and samples for everyone to try.

Remember you can purchase the Puresport Drinks from Matt and the team at Avanti Plus the Valley.

VIDEOPRO

For the third time Videopro will be giving away a $2500 3D home theatre system to a BTS member at the Mooloolaba after party. As per previous campaigns you have to be a current BTS member and be competing at Mooloolaba.

We'll also have bonus points for the draw and the first of those will be this weekend at the Mooloolaba camp. We'll also have some at different training sessions next week so stay tuned to the BTS facebook page for details.

MONTHLY PRIZES

Avanti Plus the Valley bike service: One of our newest members Craig Carmichael wins the free service this month thanks to Avanti. Craig is preparing for his first OD event at Mooloolaba and has been putting in a great effort at training lately.

Medilight Most Improved female athlete: Is to Sophie Mooney for the great improvements she has made in the last couple of months. Sophie gives it everything at training and her recent race results are a reflection of that. Thanks to Medilight www.medilight.com.au

As per previous camps we'll be giving away some of the regular monthly prizes from Aqua Shop and Car Spa cafe this weekend.

BTS Blog 1/2/11

2011-02-01T15:09:00.002+10:00

RACE RESULTS

The Hell of the West had to be changed this year with swimming in the river not an option. Instead the swim was held in the Botanical Gardens lagoon which by all reports was not great but at least the race was still able to go ahead with some minor changes.

BTS had a large crew of athletes out there with many competing a half IM distance event for the first time. These included Jacqui Elliott, Ray Pogi and Kellie Liddelow with Jacqui and Ray now getting ready for the Cairns Challenge race in June.

Andrew Callow and Blair Venn both went around 4.50 to show they are on track for IM OZ and Cairns Challenge. New squad member Krista Page also did well to show she will be ready for her IM debut at IM OZ.

We also had a few teams out there and by all accounts despite the logistical challenges it was a great day. Congrats to the organisers for putting on such a great event in what has become a must do race for many triathletes.

On the other side of the country in Perth, Hannah Hogan had a great race to place second in the ladies 30-34 selection race for the World Champs. Despite going in with a slight hamstring injury Hannah was strong all day in some very tough hot conditions.

It was also great to see Tahlia Murdoch in the BTS uniform take out the short race in Perth after travelling over with Hannah. Well done girls.

MOOLOOLABA VIDEOPRO PRIZE

Our great supporters at Videopro http://www.videopro.com.au/ are again supplying a brand new home theatre system for a BTS member competing at Mooloolaba.

As per previous campaigns you must be a BTS member and be competing at Mooloolaba.You will then go in the draw to win which will be done at the after party. Details of the prize to the value of $2500 are

50” 3D PLASMA

Panasonic's famous Plasma technology has evolved to deliver better pictures than ever! - a whole new Visual ERA - VIErA

Product Features:

G13 Full-HD 3D Neo Plasma Pro Panel With THX Certified Display
Dynamic Contrast 5,000,000:1
600Hz Sub-field Drive & 1080 Line Moving Picture Resolution
VIErA Cast Online Entertainment including Skype, Twitter, YouTube, Picasa, Bloomberg and Local Content Coming Soon. Supports DLNA & WIFI via optional dongle.
USB Playback & Record x 2 Inputs (Skype Camera, Wireless LAN, USB Keyboard, USB HDD, USB Playback) USB Playback AVCHD, DivXHD, SD-VIDEO Movies, JPEG Photos, MP3 & AAC Music

Our previous winners Kristen Walker and Shannon Dooland are very happy with their prizes. As per the previous campaigns we'll have different competitions along the way to score bonus tickets.

TRAINING

From tomorrow night we will be again offering split swim sessions on a Wed and Thu nights due to high session numbers. The first session starts at 5.15pm on both nights and you can go to either session.

Now with out permanent beginner/intermediate sessions on a Mon night and Fri morning the Tue, Wed and Thu evening sessions are for intermediate/advanced swimmers. There is also Thu morning swim with Tim that is focusing more on longer sets and great for the IM athletes.

As we posted on facebook this week represents the start of the speed endurance sets on the bike and run. After a 4-6 weeks block of strength it's now time to get fast again and peaking for Mooloolaba and the other major races. This morning's run session was an indication of what is ahead and it was great to see everyone pushing themselves to the limit.

The 100%ers lads are back into it tomorrow morning from UQ and the remainder of the main squad will be doing some efforts along the Corso with John. This weekend's session is a swim wind trainer at the pool but it will be much shorter change overs than previous sessions.

With our options limited re open water swimming these swim to bike bricks and swim to run bricks are a great sessions to simulate racing. As always check the calendar for details.

BTS Blog 27/2/11

2011-01-26T20:05:00.002+10:00

RACE RESULTS

The first race of 2011 was last weekend at Robina. As usual for Robina it was hot and windy but more importantly it was an opportunity to have a hit out for some future races.

Highlights included Hannah Hogan's second place in the 30-34 just behind top age group athlete, Alison Ryan. Also in the men's 30-34 Dave Thomas held the lead for just about the entire race but was overtaken in the last few hundred meters of the run to finish second.

Both Hannah and Dave are still very new to triathlon and with more experience they will be at the very top of the tree in age group racing. In the men's 20-24 Chris Bierton was first and Tom Hogbin second while Mark Pierce was third behind Dave Thomas with Troy Grimshaw in 4th.

The next race for the majority of the squad is Caloundra on the 6th of Feb however there are quite a few heading out to Hell of the West this weekend. With predicted very high temps it should be a challenging day.

SEMINAR - "WANT TO TRAIN HARDER THEN STOP UNDER RECOVERING"

On Mon Feb 7th from 6.30pm at the Ship Inn, Southbank we have arranged for our expert nutritionist Sally Garrad to hold a seminar focusing on recovery. Sally will be talking about the importance of hydration and nutrition and how it impacts on recovery.

There will be no squad training that night due to the seminar which is free of charge with savories provided afterwards.

THANK YOU

Alicia Newman and her husband Adrian would like to thank everyone at BTS who gave so generously and responded so quickly to Adrian's sister and her family that lost everything in the floods.

They have been overwhelmed by the generosity and kindness and after collecting a truck load of household items and clothes from around Brisbane, Adrian's sister and her family were settling into their new temporary home and getting the kids ready for school.

BTS has shown that it is a club of generous, community minded people and one of which we are all proud to be part of.

GOOD BYE AND GOOD LUCK

Another long time BTS member is on the move due to work. Taryn Richardson is off to Townsville and beyond. Taryn did our first ladies only beginner course and is a very popular member in the squad.

On behalf of everyone at BTS we wish her all the best on her adventures.

UNI GRADUATE LOOKING FOR WORK

Ben Beauchamp has just graduated from Uni with a Bachelor of Communications - dual major in marketing and screen production. Ben is looking for a junior type role to kick off his working life so if you have such a position or know of anyone Ben would a valuable asset.

You can contact him on benjamin.beuachamp@gmail.com

TRAINING

We are scheduled to do a session at Suttons Beach, Redcliffe this weekend however due to the beach being closed for cleaning today that may change. We will contact the council to find out what is happening and whether the beach will be available for the weekend.

We will confirm via facebook and the training calendar once we have spoken to the Council.

In regards to this week is a slightly easier week before another week of strength work next week. After that we still continue with some strength but also start to focus more on some longer interval sets leading into Mooloolaba.

BTS Blog 19/1/11

2011-01-19T21:01:00.002+10:00

GOODBYE AND GOOD LUCK

One of our long standing members, Mel Brock is moving to Sydney due to work commitments this Friday. Mel has been with us since completing a beginner course almost 2 years ago. Along the way she has over come a serious knee injury, lost about 15kg in weight and really improved her performances.

From everyone at BTS we wish Mel all the best in Sydney and would like to thank her for great support since she joined the squad.

CHANGES TO TRAINING

Due to not being able to complete full loops around Cootha, this weekend's time trial has been changed to a swim wind trainer session from the Valley Pool. As per previous sessions since the new year it will be strength based so bring paddles and pull buoy for the swim.

CLEAN UP WORK

You may have noticed on the BTS facebook page some photos of the BTS members that went around to the Corso last Sunday to assist with the clean up. In the process they won many admirers for their hard work and enthusiasm.

As a result one of the people they assisted has sent the photos of their efforts to the team at Triathlon Multi Sport magazine which will be published in a coming issue. The photos can be seen at http://www.facebook.com/pages/Brisbane-Tri-Squad/143405662346633

Kudos to the following people for their great efforts on the day:

Paul Thistleton, Kristy Bell, Brad & Sarah Jones, Merinda Eckart, Darren Lockhart, Alissa Williams, Leigh & Yas Grigaluinas, Pip Keoh, Mel Brock, Marina Mangano, Pat Dall, Blair Venn, Kellie Liddelow & Troy Grimshaw.

I know there were many more BTS members out there assisting with the clean up and doing a great job but thought the efforts of those above was worthy of a special mention.

BTS Blog 18/1/11

2011-01-18T14:25:00.002+10:00

CYCLING

This week's Wed morning cycling is still on at Mt. Cootha. The meeting point has been changed to the Simpson's Rd, Car Park at the base of the TV station side of the hill. Due to the area around JC Slaughter Falls Car Park being used as a dumping ground for rubbish from the floods avoid using that area.

We will be looking at other cycling options over the next week whilst many of the roads are being repaired.

AVANTI PLUS THE VALLEY - FUEL BELTS

Avanti Plus the Valley have just started selling fuel belts. They are currently offering them for half price with the helium 4 bottle belts reduced to $45 and 2 bottle belts reduced to $40. They also have number belts that are gel and asthma puffer ready too all for $12.50

For anyone doing long course they are a great training tool especially in this hot weather.

BTS Blog 17/1/11

2011-01-17T13:28:00.003+10:00

WHAT NOW?

There has been much said and written about the events of the past week. I don't think it's my place to further write about those events but more about looking to the future. There is a great deal to be done before the clean up is complete and the community is back to it's normal vibrant self.

At the same time though, I think we need to get back on the bike and keep living. That means going back to work, continuing to do what we love and enjoying the company of those closets to us. Let's keep helping those who need it but also remember life is short so make the most of it.

FACEBOOK/TWITTER

You may have noticed we are using facebook and twitter on a more frequent basis to communicate to our members. We will always use this blog but facebook/twitter is becoming a great way to keep people informed and up to date.

It was especially evident during the last week with many using it to communicate with others to let them know they're okay and rally groups of support for the clean up. Somehow the BTS facebook site even scored a mention in the Sunday Mail yesterday when we put a message out that if anyone needed help we could try and arrange.

It was then great to see so many BTS members out there in the community doing their bit to help out. Apparently the group of BTS members that were at the Corso yesterday helping the clean up have had some special requests to come back.

With most people going back to work this week many of yesterday's group will be going back to the Corso again this weekend to help out. If you would like to be part of it just post something on the BTS facebook page and each weekend we can arrange a meeting time and place.

HELP NEEDED

BTS member Alicia Newman has had some family members lose everything in the floods. Her sister in law and husband along with their 4 children live at Lowood which was part of the mass destruction zone in the Lockyer Valley.

Fortunately they have friends they can stay with but they have no clothes or anything to take with them. Alicia and her husband Adrian were hoping that if there is anything you can provide to help it would be greatly appreciated. Adrian will be driving a truck up to Lowood this weekend with supplies.

Their names, ages and clothes size are:

Katrina - size 10 ladies
Neil - Large mens

Children
Daniel - age 18, size large
Kayla - age 9, size 9
Rhyse - age 6, size 5
Jordie - age 4, size 3 girls.

If you do have something contact Alicia at cross-newman@gotalk.net.au and they will arrange to collect from you.

ACTIVE STRIDE - THANKS

Robson and the team from Active Stride would like to thank everyone for their calls of support and assistance. Fortunately the shop made it though okay and they will be open for business as normal from tomorrow morning.

It was touch and go for a while and the lower than predicted tide certainly made a difference. Active Stride have been with BTS since day one and without Robson and their support we would not be where we are today. So if you need anything running related they are the best in town by far. http://www.activestride.com.au/

TRAINING

Fortunately for BTS our training schedule has not been affected other than Wed mornings. With UQ suffering some major flood damage the Wed morning cycle meeting point will change for a couple of weeks.

Please check the training calendar but this week we are back at Cootha and all other sessions are on as normal. The Valley Pool is re open and did not suffer any damage and likewise with Avanti Plus.

The Wed morning 100%ers ride with Matt will be postponed for a couple of weeks until the roads around Chelmer, UQ etc are okay to ride again. In the interim that group will train with the remainder of the main squad.

Last Saturday we had our first combined GCTS/BTS training session at Southport Beach. It was a mixture of sand hill running and ins and outs into the surf followed by breakfast at the Surf Club.

The feedback was great so we'll be looking at doing them every couple of months to mix things up. Some of our GCTS members are coming along to the Mooloolaba camp which helps the two squad start to integrate and get to know each other.

ROBINA QTS

In case you have not heard the QTS race at Robina was postponed to this Sunday. Along with the guys from Active Stride we will be there. It is the first race of the year so if you're looking for a hit out towards the key events coming up this is ideal.

BTS Blog 11/1/11

2011-01-11T15:06:00.001+10:00

TRAINING CANCELLED

Until further notice all training sessions are cancelled due to the flood crisis. Stay tuned to facebook for any further up dates.

Our thoughts are with those affected by the floods. Let's hope and pray it will not be too bad.

BTS Blog 12/1/11

2011-01-10T16:20:00.008+10:00

MONTHLY PRIZES

Thanks to our great sponsors again we have our usual prizes for the first month of 2011.

Avanti Plus service: This month goes to Dave Thomas. With very little experience in triathlon Dave has great results over the last few months. Along with his wife Kate balance work and looking after their young daughter very well.

Avanti Plus dynamic bike fit: Goes to Alan Kepper who after completing a beginner course last year has really embraced BTS and triathlon. He is steadily improving and will no doubt make some big improvements this year.

Medilight most improved female athlete: Goes to Phillippa Smith who has really worked hard to improve her bike skills. Like Alan she completed one of our beginner courses last year and will go on to bigger and better things.

Aqua shop $50 random draw voucher: Goes to Simon Corrie

We'll be releasing details of the new Videopro prize for Mooloolaba in the next week. Below is the Noosa winner, Shannon Dooland with his new 3D home theatre system to the value of $2500.

TRAINING

Obviously the rain is having an impact on training especially with the bike. I'm sure there are quite a few wind trainers getting a workout and a few DVD's being watched. If you are concerned about riding in the rain then a 2hr wind trainer workout is equivalent to a 3-3.5hr ride on the road.

This week will see us continue along with the strength training across the board. This type of training is very beneficial but it can make you quite tired so ensure you recover well. Things like having a your own recovery drink to take straight after a training session.

The Pure Sport recovery powder from Avanti Plus is excellent for this and it doesn't take much to organise before leaving home. Often people under recover rather than over train so the important little things such as hydration, post session stretching, sleep, diet, and doing your easy sessions easy make a big difference.

On Sat morning is our first combined GCTS and BTS session from the Southport Surf Club. It will involve some sand hill running and ins and outs in the surf. If you're looking for a different session then sand hill runs are a great way to build strength. Triathlon is a strength/endurance based sport so this type of work will go along way to improving your times.

RAIN - CHANGES TO WED MORNING TRAINING

With the likelihood of flooding in Brisbane later today and tomorrow, our bike session tomorrow morning will now be a run from Active Stride. It will be a longer aerobic run from 5.30am for about 60-75 min.

Please use your own judgement about travelling in these conditions but after checking with Active Stride their information is there is no danger of flooding to the shop so we can still do a session.

At this stage tonight's swim is still on however the Valley Pool are on stand by in case Wickham Street does flood. Any changes will be posted on facebook.

BTS SWIM CAPS

We now have some BTS swim caps available for $5. We will have them a different training sessions for people to purchase.

BTS Blog 4/1/11

2010-12-30T12:18:00.003+10:00

WELCOME TO 2011

I hope everyone had a relaxing and enjoyable break and welcome to 2011. Another year behind us and now is the time to look forward to the events of the next 12 months. The first week back and we're into our 12 week countdown to Mooloolaba.

The Mooloolaba Tri for many is the first major event of the year, whether it is their main race or a build up to ones after that. Like Noosa, it is now one of the two big multi sport events in Australia that everyone wants to compete in.

As per previous campaigns we'll follow a structured build up for the next 12 weeks. Our first 4 weeks will involve mainly strength work across the swim, bike and run. After that the emphasis will change with more intensity and speed to bring you up to a peak for the race.

Due to the fact the majority of people already have a big base from before XMAS there is not a great a need to do big miles, but rather some more specific intensity work. However there are some training for other events that will require more aerobic work and the sessions will cater accordingly.

Prior to Noosa I wrote an article on how to use a squad program. This was for those attending squad sessions and how to balance your own individual needs with what squad training provides. I would recommend using that program again as a guide as it is under
http://www.brisbanetrisquad.com.au/downloads/articles/How%20to%20use%20squad%20program.pdf

The main thing to take away from that is go easy on your easy days so you can go hard on your hard days. It takes discipline to ensure your recovery sessions are just that, recovery and you don't do them too hard. Easy sessions that are done too hard mean you can't go hard when you need to.

As always check the training calendar for session details and location. We'll continue to use facebook and twitter on a regular basis for any of the latest news and events. We're really looking forward to the next few months and working with everyone to achieve their goals.

MOOLOOLABA CAMP 2011

Places for the Mooloolaba camp are filling up so if you would like to come please pay the $50 deposit and e-mail suz@brisbanetrisquad.com.au Like last year we're staying at Headland Tropicana on the run course.

CYCLE JERSEYS

We have the cycle jersey's now available for sale. We also have some men (bib and brace) and women's cycling nicks.

We'll be placing an order for new tri suits (one and two piece) before the end of Jan.