THE WEEKLY DRUMBEAT 4 - 5 SEPTEMBER 2010
Last weekend we had a select few head to race at Shepparton Half Marathon. Congrats to April Humffray - a great win in the Female category running a fast 1:29 half marathon while Simon Chodziesner also had a near PB just missing by a few seconds.
Also last weekend Stewie had his girls and our girls going through their paces racing at Gisborne. Elly Franks and Jacqui Watts were in the lead bunch of 5 all the way. With Elly having some gearing problems Elly was only just beaten by one of Australia’s National Cycle champion Belinda Goss. Elly finished 4th and Jacs 5th in a great race. Well done girls…
Also on the cycling front Russel O’Toole (Husband of Michelle O’Toole) has been whipping the crew in the Southern Vets races. Russ can ride with best of them and has become a marked man in the A Grade competition.
On the 21st March this year, Russ won Southern Vets Club Championship - Criterium Age Group 40-44.
Last weekend, he backed up with a SV Club Championship - Road Race Age Group 40-44.
TOMORROW - WEEKEND RIDE:
You have two options
Wind Trainer at Albert Park Pitt Buildings at 9.00am. Coached session
Your own ride in the wind, hail and storms. Non coached.
Due to the latest weather warning we will be doing a 1:30-2:30Hr wind trainer session at Albert Park in The Pitt Buildings. This session will substitute for any scheduled ride you have programmed. Starting at 9.00am, so you will get a sleep in as well. If you have a wind trainer please bring it with you to the session.
Adelaide is in the middle of a huge storm at the moment and its coming this way. Flooding, hail and high winds are forecast for Victoria and Melbourne. The weather conditions are very unsettled with high winds of 50+kph heavy rain, hail and storms.
The weather forecast for Saturday looks pretty bad!. We organise these indoor session for your safety. The risk of injury, accident and illness riding in the pouring rain in windy arctic conditions is quite high and very dangerous. Adding the above to having car and truck drivers with pour visibility and dangerous road surfaces also add other cold, wet and fatigued cyclists with poor bike skills - this is a recipe for disaster.
Runlikecrazy:
Tristan is already on his way to Montreal, Canada. Ouch racing this weekend on the 5th no rest for the wicked…
WOW - Tristan did the double again – 42.2km on Saturday then 100km race on Sunday with a flight and a 6.5 hour ferry ride in between. Woooohooo…
Tristan Miller – last weekend Tristan had a great race in Stavanger, Norway. 3:18.25.. Fifth fastest time this year with travel to Denmark and a 100km race still to do this weekend..
Kid. Can. Run. 10:28.32.. Off the ferry into a waiting car. Start line with minutes to go.. Got moving & really think I wasn't awake for the first 15km.. When I did come to, I felt sick & smashed all over, so for the next 60kms, struggled like hell. Then... with that last lot of rain, I snapped. Got angry, got moving &... belted out the last 25km, overtaking tons of runners. Massive weekend & now banged up but proud
MYLAPS have given Tristan a GPS tracker to wear on each race. You can now watch Tristan run each marathon – LIVE! Just click on the link below! http://spectator.mylaps.com/53625
What’s Coming Up..
The Tribal Female Cycle Development Program – stay tuned ladies you will receive another email seeking interest in the next 4 week block – this will be a Sunday ride only. We will need a minimum of 12 people for this to commence.
Strength & Conditioning Classes are also well under way this week with a good number (approx 25) registering for this block . Great work Paul Ford keep it up. We will be sending another email soon seeking interest in the next 6 week block – stay tuned.
Berlin Marathon – Things are heating up on the western front. With over 40,000 people racing and Haile Gebrselassie and Tristan Miller going head to head this will be a doosy. Race date on the Sunday 26th Sept. Yabby, Mossy, McGrath, Nanfra and Kev are looking the goods with a great preparation off the Gold Coast event. Keep it up boys with a flat fast course we are looking for some big PB’s.
Gold Coast Half Ironman - with approx 20 people racing at the Gold Coast in a few weeks the intensity has lifted for those racing. Not long to go now.
Hawaiian Ironman – Robbie Eppinger and Rhys Newsome are on fire also, with only a few more weeks of solid training before the big taper. Keep up the great work boys.
Melbourne Marathon is also heating up with approx 20 people racing the marathon and as many racing the half marathon. This is big day for all those racing and for the supporters.
Specialised Sports Physiology Testing at ERA is underway…
Continue - Health Warning!! FLU - LOOK OUT!!
Please do not think you are SUPERMAN or SUPERWOMAN and continue to train whilst carrying some flu symptoms!!.. You will get a quick reality check when you have between 2 days and 2 weeks off training & racing!! There are lots more people coming down with all sorts of Bugs and Fluey symptoms… Train Smart – Listen to your body – Rest More!!
Be aware with the cold snap and wet weather – there are all sorts of nasty bugs out there. Lots of headaches, sore throats and runny noses.
If you have been unfortunate to have coped this – just back off training or take enough days off to get you back to 100% before you resume full training. There is no point training through these colds and flu’s as you will just prolong your recovery!
Beware also when riding in this cold wet weather. When raining, visibility of some drivers can be very poor also roads are very slippery – especially the painted white lines and tram tracks. These become like skating on ice when wet. Be smart about your cycle training and commuting limit the risk of injury or accident!!
WEEKEND TRAINING: See above details and time for Saturday morning Wind Trainer Session.
Check individual programs for your workouts.
SATURDAY:
Saturday All Rides: 7.00am Meet at 6.45am for an 7.00am start at Mordialloc at Peter Scullin Reserve Melway Ref 92 E1 – Turn right at the lights into the car park opposite Centre Way.
Short Course & Olympic Distance - Ride starts at 7.00am
Ride 80-90km all easy include some hills and undulations small chain ring 90-100rpm.
Ride to the roundabout at Humphries and Two Bays Rd – Include 2 x Two Bay repeats then ride to main Rd Mornington and return to Mordi. On the way home – 18-20km TT effort is from Currum River (Station street) to Black Rock and return easy to Mordi.
Run easy 30mins off the bike
Half Ironman / Long Course:
7.00am.
GOLD COAST HIM TRIATHLETES & BUSSO IM:
Ride 80-90km with 1 x 40km TT effort at HIM race pace finish the ride with this effort. Run 60mins off the bike at HIM race pace.
Your ride is…
Easy ride to Two Bays – Include 2 x Two Bay repeats then return home. On the way home - 40km HIM TT effort is from Currum River (Station street) to South Road and return to Mordi. See mapmyride - http://www.mapmyride.com/view_route?r=890128286781816453
Run 60mins off the bike at your HIM race pace.
Note – practice race nutrition, your ride race pace and run race pace!
Others - Ride Half Ironman (90-120km).
Ride to the roundabout at Humphries and Two Bays Rd – then ride to BP at Safety Beach and up to Arthurs Seat via White Hill Rd, (option to repeat Arthurs Seat) return to Mordi.
Run 30-45mins Easy Off the Bike
3.30-4.30 Recovery Swim MSAC
SUNDAY – ALL RUNNERS AND TRIATHLETES:
Long Run: Meet at 8.00am at the Tan on the Cnr Domain Rd and Park street Sth Yarra. Variety of surfaces and terrain, run times of 60 /80 / 90 / 120+mins.
Coming up:
12th Sept Sri Chinmoy Run Race Rich Blvd 21.1 / 10 / 5km
19th September Winter Triathlon Hazelwood Pondage (1500/36/10)
26th September Berlin Marathon
3rd October Gold Coast Half Ironman
9th October Hawaiian Ironman, Hawaii
10th October Melbourne Marathon
17th October Around The Bay In A Day
31st October Noosa Triathlon
If you have any questions please do not hesitate to contact me.
Cheers
Andy Sleeman
TriBal Training