THE WEEKLY DRUMBEAT 13-14 August 2011

Hey Gang,

Next weeks Drumbeat will be sent via the Constant Contact format. Apologise for using the old format the past few weeks.

Stay tuned for emails regarding Tribal Summer Falls Creek Training Camp...

As you would have seen in a previous email this week I am proud to announce that Emma Carney will be coaching the running group.

I have the utmost respect for Emma as she comes with a great deal of coaching experience, passion and knowledge and a wealth of racing prowess and success.

Over the past few years Emma has been involved with Tribal as a mentor and coach with the triathlon squad as well as coaching a number of people in running distances over the marathon, half marathon, 10km and 5km.

Many years ago in the early to mid 1990's I was living in Eltham. I was actually quite fit and playing and coaching football and tennis and getting into Triathlons. I would be training in around Eltham, Kinglake and Kew and I would see these two young girls everywhere I went - Emma and sister Clare would be tearing it up running and riding off into the distance (they were extremely fast!). I would also swim at Doncaster Aquarena and there they would be again flying up and down the pool. Little did I know then they would turn out to be the most feared female triathletes in the world of elite sprint, olympic distance and ITU racing. Emma's coaching, training and work ethic is second to none so you will be seeing Emma cracking the whip at the run sessions during the week.

Still lots happening over the next few weeks. We have people racing at Canada (Go Annie Martin), Yeppoon (Go Stevie and Cuzz), Beijing (Go Fozzy, Nate, Lachie, Timmy and Megsy) Las Vegas 70.3 World Championships (Go Sozza) just to name a few.

This weekend we have a number of races around Australia - Sydney, Yeppoon and South Yarra. All the best to Big Stevie Dornik and Papa Cuzzupe racing at Yeppoon 70.3 this weekend. The boys and Juliet are already sunning themselves on the sandy beaches of Keppel Bay. Steve and Anthony have been training the house down so we are expecting some fast times. You can follow them on www.ironman.com

Also this weekend we have The Colin Davis Stable racing at the Two Bridges in South Yarra on Sunday. A flat and fast course will see Colin and his stable take home the chocolates. All the best to Anthony Glenning, Andrew Lane, Mitch Kibby and the crew.

The Sydney City2Surf is also on this weekend. This is always a popular race for the Tribal crew. With over 80,000 people racing its going to be a busy affair. (oh my god they must have all the porta loo's in Australia there!) All the best to Craig "Fozzy" Foster, Belinda Joyce and Anthony "Rissoles" Ricigliano.

Cols Corner:

Howdy All,

Trust you are well. After another fantastic Wednesday morning swim set I felt compelled to put pen to paper. You would no doubt have noticed that we have moved on from the pure volume ‘with a touch of top end speed’ to a greater portion of the sessions at ‘threshold’ pace. These sessions definitely put a greater stress on the body, but this progressive overload is vital to get us ready for races in the near future. If you have attended sessions on a regular basis, you would be familiar with how fast you can swim and the pace that you can swim at over a race distance. Relating your time on the clock to perceived exertion is an important step as in an open water swim or triathlon swim you will not have a clock or watch to help you keep to the correct pace. Also, don’t make a decision on how well the swim went by your time, as the distance will rarely be as advertised and tidal/surf conditions can have a major effect.

Some notable performances in the pool of late…

• Cuz’s 4.46 broken 400m FR was sensational. It was done in a crowded lane [14 to be exact] after approx 3km of swimming…
• Craig Foster making the old 10 x 100m FR on the 1.30 take off. It took a few attempts to get through it, but persistence paid off…
• Stevie D is swimming fantastic and his persistence and attention to detail has his 100m FR times down in the low 1.30s.
• Shoney is back and already leading a lane. Will be flying by the time the temperature gets back over 20 degrees. Bring on some open water swims…

All those keen to get a fast, flat 8km hit out under their belt should join me at 2 bridges, Alexandra pde on Sunday morning (14th August) for the VCCL race #14. The race starts at 10 am, it is a handicap race, so we all start at different times. Aim to get there by 9.30am to register with Brian Marantelli. The start/finish is about 400m back towards the city from the bridge at the bottom of Anderson St hill. Entry will be free, but you will have to wear a very ugly number… Call me on 0417227664 if you have any questions about this event… Also, more event details at www.vccl.org.au

On another note… Those looking to qualify for Auckland 2012 need to get on the Tri Australia website to check selection races/criteria. The first qualifier in the Sprint distance is at Coomealla on Dec 11th (yep, same weekend as Gatorade #2). It is located in a town called Dareton in country NSW about 20km north of Mildura. But, it is actually the South Australian state sprint Championships (go figure). There is a swim on the Saturday afternoon (750m), with the 750/20/5 triathlon on the Sunday morning. I have already booked my accommodation at the Coomealla Resort Motel and Caravan Park (which is located on the swim start) phone #1800674505. Andy will be making the road trip, with the tribal tent, so lets get a big Tribal presence at this qualifier. I do have an unconfirmed report the great man Paul Long will be racing at Coomealla as a lead up event to Melbourne ironman 2012. Please don’t quote me on this… One week later sees the first Olympic distance qualifier in Canberra on Dec 17th. If you are looking to compete at the worlds in the Olympic Distance, this race should be an ‘A’ grade race on your agenda.

Thank you to all those who showed concern for me post presentation night. I had a great time; actually I should say I ‘allegedly’ had a great time. As for my ‘state’ on Sunday, well lets just say, I’m not sure what ‘state’ I was in, but it definitely was not Victoria… Hmmm… I can relate to how Cuz felt the week after his Bucks night…

Col

Important Information for this Weekend

Training:

Sunday - The Long Run will continue at 8.00am from Studley Park Boathouse. This is for all Runners and Triathletes. Variety of surfaces and terrain, run times of 60 /80 / 90 / 120+mins

An optional Long Ride for long course triathletes..

For all Long Course Triathletes - Saturday Long Ride - there will be a ride to Kinglake and return from Studley Park Boathouse

Ride Details:
Meeting Point:
Studley Park Boathouse (Boathouse Drive)
See MapMyRide - http://www.mapmyride.com/s/routes/view/road-cycling-map/australia/kew/19024990
You have two options.
1) Follow this route for the whole circuit
2) Follow this route to Kinglake Central to the Bakery for a quick break and re-fuel then return the same route.
With the number of riders there will be a variety of riding levels. I would suggest there would be 2-4 ride groups.
Please make sure each and everyone of you knows the exact route. See MapMyRide link above.

Start Time: (Please be early 6.45am so as to leave at 7.00am) 7.00am

Please bring lights as at 7.00am it is not quite sunrise.

Duration:
4+hours

What to bring:
Please take all fuelling requirements, clothing for a variety of weather conditions. Make sure bike is working 100% and you have the standard tools and spares. Please obey all road rules and ride carefully.

Up Coming Races

Run Races:
See Tribal website for Amateur League Cross Country Series and Aths Vic Cross Country races.
Aug 14th City2Surf
Aug 14th VRR 21.1 / 10km Princes Park
Aug 14th Tan Ultra 100km
Aug 14th Two Bridges - Sth Yarra
Aug 21st Sandi Point Half / 10k / 5k
Aug 28th DeCastella Fun Run at Kew Blvd
Sept 25th Sri Chinmoy 21.1 / 10 / 5km Richmond Blvd
Oct 9th Melbourne Marathon

Duathlon Races: Tri Vic
Aug 14th TBC
Sept 18th Kew
Oct 2nd Richmond

Triathlon:
Aug 14th Yeppoon 70.3
Aug 28th Canada Ironman
Sept 11th 70.3 World Championships Las Vegas
Sept 12th ITU Triathlon World Championships Beijing
Sept 18th Winter Triathlon Hazelwood
Oct 8th Ironman World Championships Kona Hawaii
Oct 16th Forster Long Course Ultimate (Elite Energy Series)
Oct 30th Noosa Triathlon
Nov 6th XOSIZE Tri Series Race 1 Green Point Brighton
Nov 13th Shepparton 70.3
Nov 20th Gatorade Tri Series Race 1 St Kilda
Nov 27th Cozumel Ironman
Dec 4th Western Australia Ironman
Dec 4th Asia Pacific Championships Phuket 70.3
Dec 4th XOSIZE Tri Series Race 2 Mordialloc

WEEKEND TRAINING: If you are not riding to Kinglake then you will follow the below options from your training programs.

Saturday All Long Ride: Meet at 7.00am Mordialloc at Peter Scullin Reserve Melway Ref 92 E1 - Turn right at the lights into the carpark opposite Centre Way.

SATURDAY:
7.00am
Western Australia Ironman 130-150km Ride easy from Mordi to Two Bays. Include 4-6 x Two Bays repeats. Then easy to BP at Safety Beach via the Esplanade and return to Mordi via Black Rock at an easy pace. OR - Option to take Bradford Rd to Forrest Rd to Nepean Hwy and onto BP at Safety Beach. Then onto Arthurs Seat or Sorrento. Run 30+mins easy off the bike.

Shepparton 70.3 - 90-120km As above - Ride easy from Mordi to Two Bays. Include 2-4 x Two Bays repeats. Then easy to BP at Safety Beach via the Esplanade and return to Mordi at an easy pace. (Option to take Bradford Rd to Forrest Rd to Nepean Hwy and onto BP at Safety Beach.) Run 30+mins easy off the bike.

Short Course & Olympic Distance - 70-90km Ride easy from Mordi to Two Bays. Include 2 x Two Bays repeats. Then easy to Main Street at Mornington and return to Mordi at a moderate pace. Run 10-20mins easy off the bike.

ITU World Champs - Beijing
Brick Session - Ride from Mordi - 15km to Elwood and return = 30km work the return 15km at 87-90%. Run 2-3km at race pace 95+%. X 2. Bring a bucket!!
Or
Ride 60km Include 40km TT, Run 3km at race pace.

Yeppoon 70.3
Race Weekend

4.00-5.00pm Swim MSAC Recovery..

SUNDAY: 8.00am Long Run: Meet at 7.45 for an 8.00am start at Studley Park Boathouse. Variety of surfaces and terrain, run times of 60 /80 / 90 / 120+mins.

If you have any questions please do not hesitate to contact me.

Cheers