STG WRAP-UP: 8 December 2013

8th December 2013

01 week to Canberra 70.3

06 week to Auckland 70.3

06 weeks to Kurnell Race 2

08 weeks to Challenge Melbourne 70.3

11 weeks to Huskisson Tri Festival

Hi team,

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Nick finishing strongly in Ironman No. 9, Port Macquarie.

Congratulations to Sarah Webb who completed her 1st Ironman race and Nick Cunningham who completed his 10th (I’m thinking this is an STG record?) at Ironman Western Australia yesterday. Both completed the course in competitive times in reportedly excellent racing conditions, the winner Jeremy Jurkiewicz posting a rather swift 8:08:15. Results listed below, Nick’s impressively quick transition times demonstrate the weight of his race experience.

Well done to all those who raced in Calalla Beach over the weekend, summary of results below. Special mentions go to James Filmer who, after a solid training period, took out STG honours in the Club distance event, he also landed a podium place finishing 3rd in his category. Cathy Verry accepted what is becoming a customary 1st place in her age group, I should add that she raced her category alone but take nothing away from her efforts, she still beat a majority of younger athletes finishing 37th female of the day. Great results also for Natalie Peters and Will Johnson both finishing 5th in their respective categories.

In the relatively new Classic (2/60/15) distance, a mistake with buoy positioning resulted in a much longer swim course than 2km and this was evident in the results. Such a large error is unusual and would have greatly benefitted the stronger swimmers. STG had some terrific performances from those few who didn’t opt out of the longer distance. Simon DuffyFrancesca Boase and Ciara Lui all finished top 10 in their age groups. Fran narrowly missed the podium in 4th place and Ciara picked up valuable experience in the longer format.

We look forward to hearing all your race stories at training soon.

Ironman WA 2013

Name (#)

Time

Categ (Pos)

Gender (Pos)

Swim

T1

Ride

T2

Run

Nick CUNNINGHAM (813)

10:18:34

4044  (42)

Male  (215)

0:58:56

0:03:25

5:23:28

0:02:23

3:50:20

Sarah WEBB (479)

13:05:17

3034  (32)

Female  (168)

1:13:31

0:09:18

6:15:46

0:08:17

5:18:22

Calalla Beach Classic

Name (#) Time Categ (Pos) Swim Ride Run
Simon DUFFY (326)

3:58:46

30-34  (9)

0:48:55

1:44:01

1:09:42

Francesca BOASE (391)

4:01:07

35-39  (4)

0:50:01

1:56:04

1:12:01

Ciara LUI (424)

4:28:01

25-29  (5)

0:49:32

2:13:39

1:20:07

 Calalla Beach Club (no run times showing at time of writing)

Name (#) Time Categ (Pos) Swim Ride Run
James FILMER (101)

1:55:57

35-39  (3)

0:21:54

0:55:36

Clint ADAMS (80)

2:01:40

35-39  (6)

0:27:18

0:55:41

William JOHNSON (173)

2:05:10

50-54  (5)

0:22:52

1:00:25

Brent EBERT (98)

2:07:57

35-39  (12)

0:24:38

1:01:03

Daniel BUTTARD (156)

2:10:44

45-49  (15)

0:25:05

0:58:23

Natalie PETERS (51)

2:18:27

30-34  (5)

0:22:59

1:04:31

Cath VERRY (72)

2:24:17

60-64  (1)

0:28:40

1:07:02

Deborah SPEED (62)

2:30:58

30-34  (8)

0:28:57

1:14:18

 

Swim Technique

arm-collapseFrom last week, this swimmer is leaning on the front arm whilst breathing. Correct swim technique teaches us that holding your arm straight out in front of your lead shoulder whilst breathing, aids front end buoyancy making breathing easier, it also means that you do not lose the early part of the catch. This swimmer is pushing down on the water at the early catch, which is not assisting her forward propulsion. Also whilst she is breathing her body needs to stay on the side meaning if she starts the catch then, her timing will be out, causing a lack of power. If you breath every second stroke this means 50% of your stroke is compromised, breathing every three means 33% is reduced. In addition to this her elbow is dropping whilst pulling back, she would improve her hold of the water if the forearm was virtually under the elbow before the elbow starts moving back. And, while I’m being picky, she is kicking too high, bringing air into the water with her toes, at most only your heels should rise above the water.

Drills to correct the front arm drop include “catch up” and “single arm swimming”. If you would like you stroke analysed using underwater video please speak to Shaun or myself. I promise we won’t go public like we did with this poor swimmer!

Please note a 1km swim time-trial will be scheduled for the swim squad session shortly, if you haven’t done one in a while this is a great opportunity measure your swim fitness and technique at the start of the season.

Gareth 0 Vs Road 1

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Gareth keeping his spirits high with a long island ice tea, mixes well with Endone. Note excellent left handed cocktail technique garnered in Noosa.

Following last week’s report of an accident with one of our riders in the park, we had another rider go down on the wet road while on his way to work after training on Thursday. Unfortunately, in this case, Gareth came off second best and the road was left undented. A seemingly buoyant and resilient Gareth, had an operation to wire his jaw on Friday, however due to further complications has had to undergo a second operation today. Our thoughts are with Gareth while he recovers from the ops and his injuries.

In wet conditions narrow road bike tyres lose traction more easily when cornering, braking or accelerating. To compensate;

  • Try not to lean your bike too much through a corner in the wet, instead slow down enough before the corner and utilise more of your steering.
  • Best not to brake whilst cornering if it’s dry, absolutely never brake cornering in the wet.
  • Don’t accelerate as fast out of a corner in the wet, as you would in the dry.
  • Reducing your tyre pressure to the lower end of the range will give you slightly more traction, however far better to rely on the above skills to keep the rubber on the bitumen.

Please keep safe riding on our roads.

Another STG Cycle Skills Course will be scheduled in the New Year, the course is designed to suit a range of riders from beginner to advanced. Email me if you’d like to book your place.

ES Marks Track and Field Update

Those that made it through the Taylor Swift induced traffic chaos last Wednesday night were rewarded with a quiet & clean track without that annoying matting, fingers crossed we can enjoy a similar clear run next Wednesday night.

Training Passes

Please note that all STG training passes are due by the 5th day of every month, if you haven’t purchased a pass by this time you will be charged at the casual rate of $17 for each session that month.

Did you know …?

A competitor may not crawl at any time on the run course.

TA Race Competition Rule – 4.1

Sydney Training Weather

Warming up finally after a cool start to summer, this week minimum’s will be in the high-teens and maximum’s mid to high-twenties’s. Showers possible Tuesday morning and Friday.

Sunrise: 05:37 (first light 05:08)

Sunset: 19:55 (last light 20:24)

Bondi Water Temp: A mild 20 degrees.

See you at training.

Jeff Sapier
Head Coach

Shaun being held accountable at a recent brick session.
Shaun being held accountable at a recent brick session.