I know this is always something that needs to be taken with a thought process that allows you a learning curve that is outside an obvious physical exertion but the relationship between the thought and the action is very conected
Suzuki 24 Hours of Moab MTB Racing
I love technology and all the gret things that go with it
not including wepons of mass destruction and the like ,but fasinating stuff lilke they have at.
The Moab 24 Hour race In USA
Using Radio Frequency ID (RFID) cards, which racer’s use to log-in and log-out of each lap, RealTime™ tracks the results and publishes the standings on the web at grannygear.com, in real time. Now, anyone can follow the event from anywhere—every team, every racer, every lap, every time. They have RealTime™ terminals at the races and there’s a wireless LAN so folks can log-on locally with wireless laptops.
Your family and friends can follow your entire race on the internet at www.grannygear.com using this cutting-edge technology.
I hope it get to Ozz there must be away to stop dickhe**ds knocking of trail signs and arrows on course by having some sort of electronic beacon system
In thirteen years time this race has become one of the single greatest mountain bike races in the history of the sport.
For one short weekend, a mountain bike city grows up out of the desert graze-lands.
They host more than 5,000 racers, support crews, and spectators in a stunningly beautiful, completely remote venue and then, in two days, it’s gone. October 11th & 12th, 2008 , was this years Suzuki 24 Hours of Moab, it looks to be a world-class event that draws teams from all over the world.
There is a field limit of 450 teams plus solos and the race books up faster every year, Well i am working on my plan to get me the where withall to travel to these places with my trusty Raceline.
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Short course or sprint Triathlon for beginers
- Image by matt coats via Flickr
Mini Triathlon
Training for a triathlon can seem overwhelming to athletes who are just beginning or who aren’t quite physically ready for multisports racing.
Just the thought of having to swim, bike AND run successively in one race is probably enough to turn anyone off from even trying the event. If this sounds familiar, why not try for a mini triathlon? These small but challenging races are popping up all over the world and are proving to be great fun for every aspiring multi sporter.
You Know I used to POH HA these events as I was firmly in the camp of purist Olympic distance racing but as the insurance and ligative arm of human interaction reared its ugly head the short course became a viable option for getting people into the sport of triathlon
Some mini races feature different distances for each of the three disciplines of the sport. Some are separated into different age group categories, such as a mini triathlon for kids and one for seniors, but most are open to virtually any athlete that cares to join.
Some start as small as a ( I have put this in old money distances as I am surprised how many people outside Ozzie read this The distance I would be talking about in Ks is 300 mtr swim 20k bike 3k run ) 250 yard swim in a pool, a 4 mile bike ride and finally a 1.5 mile run, some are a bit longer and include a ¼ mile swim, twelve mile ride and three mile run to the finish.
Why subject yourself to a mini triathlon? Many athletes would admit that training for and finishing a triathlon is one of their most memorable accomplishments as well as most enjoyable.
Wherever you end up on the finishers results list, you’ll probably get hooked and want to try another race which is a great thing to promote
With every finish comes the natural desire to push a little bit harder to get a little bit quicker. Trying to beat your last finish time is always a huge personal motivator for most athletes! .
However, a full Olympic or Half-Ironman tri could prove to be too much of a challenge so you have to be realistic and safe, so aiming for a mini triathlon is a much better and more realistic choice.
If you set your goals too high, the likelihood of giving up half way along your triathlon journey is much greater, whereas having a goal that’s attainable - such as first completing your first sprint triathlon.
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How To Determine Lactate Threshold Heart Rate
- Image via Wikipedia
Why Should You Know Your Own Lactate Threshold Heart Rate
Many people are confused by this term, the definition of lactate threshold heart rate is is a measurement of the level of exercise intensity in which the body can no longer clear any one of the by-products created by exercise, and as a result there is an accumulation of these by-products in the blood. The result is the burning feeling which is felt in the muscles during extreme load such as lifting weights, endurance racing, and other such intense exercise.
The reason that you need to determine your own specific lactate threshold heart rate, Exercising within your target heart rate zone has important long-term health implications.
The aerobic base is derived by analyzing where your lactate threshold heart rate is. typically 65% to 75% of your lactate threshold heart rate is your aerobic base.
It burns fat and aids weight loss, and reduces the risk of obesity, osteoporosis, high blood pressure, high cholesterol, some types of cancer, and diabetes. It helps prevent heart disease and reduces the risk of heart attack.
Aerobic exercise even helps to ease depression and improves mood. All in all, regular aerobic activity promotes general well-being, and helps to ensure you stay healthy, fit and active in your later years. In order to train your heart and lungs – which make up your aerobic system and to be an strong endurance athlete, you need to work on developing a solid aerobic base.
Some have used a simple formula as a basic guideline to determine their aerobic base, typically 220 minus their age and then multiply by 60% as well as 90%.
As an example, a 30-year old would calculate his optimal heart rate zone using the formula: 220-30=190. 190x.60=114 and 190x.90=171. This individual would try to keep his heart rate between 114 (aerobic base) and 171 (lactate threshold) beats per minute. ( this does not allow for other factors )
This is not a very accurate formula as it is simply far too vague and general for everyone to use.
To accurately determine your own individual lactate threshold heart rate, you would need to visit your doctor or exercise physiologist for an endurance test where blood tests would be administered while exercising.
You can also use a heart rate monitor
- Image via Wikipedia
and do a self assessment while running or cycling and measure your heart rates in a 30 minute field test. Start the heart rate monitor to begin recording from the beginning of the trial and push yourself to complete the interval, just not so hard that you need to slow down significantly at the end. You should start the first 10 minutes easily and accelerate your way up to what feels like your max. output. You can roughly determine your own lactate threshold heart rate by calculating your average heart rate over the 30 minute duration.
Of course this won’t be 100% scientifically accurate, but it will be close enough to understand your own rough lactate threshold heart rate and from there, be able to estimate your own aerobic base.
For example, if your estimated lactate threshold heart rate is 120, then you want to be exercising at 65%-75% of that, or 78-90 beats, for as long as possible. As a multisports athlete or triathlete, this develops your aerobic base and strengthens your heart and lungs in the most efficient manner for endurance sports.
Once you’ve established a solid aerobic base fitness level, then you can focus on other aspects such as developing sports specific strength for swimming, biking, or running by weight training, thus allowing for faster times in each component of your triathlon event and ultimately your overall finish.
The other benefits of a heart rate monitor are as follows:
- - Improves your level of fitness by monitoring your heart rate. Monitoring your heart rate keeps you in the “zone”.
- Is an aid to prevent injury by monitoring your heart rate, if your heart rate climbs too high, you can slow down accordingly.
- It helps in monitoring you overall level of fitness. You can see improvements with time, and makes your progress measurable.
- It can motivate you and help with better performance as long as you do not become a slave to it
- . It can make goals measurable and thereby not so subjective
- It allows for effective and efficient exercise which is important if you are counting calories to loose weight
What it does not allow for is what is known as heart rate drift, as with all techno toys they are and aid and a measurement tool not the absolute authority
Benefits of Heart Rate Training
- Image via Wikipedia
What is Involved in Heart Rate Training?
Most people who believe they are out of shape or overweight will tell you that as soon as they push themselves physically – like jogging, cycling, walking up a flight stairs - they feel as if their heart is going to pound out of their chest. during exercise, doing it without proper understanding of the consequences is not exactly healthy or safe and can possibly be more dangerous than beneficial. Understanding the concept of proper heart rate training is very important so that you can maximize your fitness gains while exercising.
Since the heart itself is a muscle, Heart rate training is much like training any other muscle in your body. Training your biceps or quadriceps, you would normally start off with a lower amount of weight and gradually increased the load as you got became stronger.
As your muscles adapt to repeated exposure to added load, you are naturally able to lift more weight, and increase the number of reps with your added gains in strength.
One great aspect of specific heart rate training is your heart is getting a workout as soon as you increase your heart rate – regardless of what exercise you may be performing. Unlike your other specific muscles - if you simply run, your arms aren’t going to be worked. If you are working on your chest and doing bench press, your legs won’t be worked.
But your heart IS getting a work out working harder to support your blood circulation and is feeding your muscles under increased aerobic activity while pushing weights. As a multisports athlete, aerobic exercise which is essentially heart rate specific training, as well as core & strength training is required since you’ll need not just overall endurance, but have extended core muscle strength & endurance which will also come with increased aerobic capacity. When you swim, you use your muscles to propel you through the water but it’s an aerobic activity as well; this is also true for the basic strength and muscle requirements of biking and running as well.
Investing in a good heart rate monitor is necessary uphill and you’re anaerobic the whole time, you may need to work on your leg strength to cope with the added load of cycling – as your legs grow stronger, your cardiovascular system won’t have to work as hard to move yourself up that hill. While heart rate training, remember to work your way up slowly to your desired level of fitness and endurance.
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How To Train For Your First Triathlon
Image via Wikipedia
How To Train For A Triathlon:
The sport of Triathlon focuses on 3 primary sporting disciplines and these are swimming, cycling, and running.
To excel at this particular sport, triathletes have to understand how to train for a triathlon properly.
You will need to focus training to improve skills for swimming, cycling, as well as running.
You also need to think about everything beyond just the fundamental task of how to train for a triathlon itself.
All the other little details that are related,
- transitions,
- bike maintenance,
- how to swim in open water,
- pre/during/race nutrition,
- pacing for racing
Each of these components are different for each type of triathlon distance ranging from short sprint races
to the 8 hour plus races such as Ironman.
Increase In Requirements
When learning about how to train for a triathlon as a person increase in their capacity to train in a multisport event the
training requirements will increase.
For example, a sprint distance triathlete will only need to swim 300mtrs bike for about 20 k and then run 3k
The training regime will be very different than what is required for an Ironman event, without knowing about how to train
for a triathlon of any distance, your triathlon running abilities,swimming and bike skills will be well beyond your normal capabilities.
When you start getting quicker with you will probably progress from the shorter distance onto the next longer distance
and then perhaps even to the Ironman distance.
Athletes who are just beginners in terms of their triathlon experience, a few simple tips when training for triathlon
starts I beleive not only with the physical training but also the mental attitude.
All sporting activity is about getting a result be olympic gold or soscial interaction, set out your objectives look at your
Image by Getty Images via Daylife
present state of health and the allways tie to your social connection within your family structure to your time spent training.
as you will allways want to have a support team do not leave the family back at the training shed as it is not a recipy for successs.
If you have a family get them onside as obsesive compulsion is quite a real aspect of trying to achieve a result in this sport.
By taking a shot at racing the shortest triathlon distance to gauge how well your body and mind cope with the separate disciplines.
To learn how to how to train for a triathlon, you need to learn how to pace during the race, train how best to make the change or
transition from one sport to the next.
It is allways good to get to understand the finer points like how you feel after having ridden a bicycle at race pace then learning
how to make the easiest transition to running.
In Australia most swims are open water swims so training in open water really helps to find out whether or not you can swim the
entire distance knowing how to pop your head up somewhere along the way to keep direction.
One key type of training method, by implementing some ‘brick workouts’ combining two or even three of the disciplines
Image by Tugdual Grall via Flickr
together in one workout – ie. A hard bike interval immediately followed by an tempo run, or doing a long distance cycling
and then a short recovery run immediately after to work out the legs and get you used to turning your legs over.
Another useful training tip worth following in terms of the fundamentals of how to train for a triathlon is course knowledge,
train on a similar type of terrain and to not try any aspect different on the actual race day – like nutrition or shoes.
You should always wear the same type of clothes you wear for your racing on a training day , so as you know you feel comfortable
on race day. And never, never, never, try a new piece of equipment or food source on race day
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Tracey’s Triathalon Trials Story of Olympic proportion
I am so proud of da girl .Tracey and I met online whilst doing a totally unrelated to sport program called the 30 Day Challenge which is a great no cost highly informative internet marketing course.
When she is not looking after her family she is occupied with her canine connections and their health running a great site at http://www.exercisemydog.com/
With the Olympics out of the way, us mere mortals can look at resuming an existence away from the idiot box.
Many thanks to Tracey for sending me this report as it is a theme that I like to promote here.
You do not have to be a super star ( not saying Tracey isn’t 
to get out and get involved there are many people with all types of reasons why they can do it, hey just be sensible get good advice and step up to the start line
I was more active when I was younger, but with marriage, kids, job, etc., I hadn’t made activity a priority in years. But I wanted to be more physically fit, not just to lose weight (I had gotten to 200 lb) but to be able to keep up with school-age children and just feel good. Doing a triathlon had always been one of the things on my “list”. It was time to get going.
Big Girls Tri
I started training last June. And I was slow. Let me rephrase: S-L-O-W: a slow swimmer, a slow runner, a slow bicyclist. OK time to evaluate–let me make my goal to just finish the whole triathlon–at any speed. I decided to concentrate on 2 things: good technique and more endurance. It took a while but I got into a good rhythm of training 5 to 6 days a week (swim 2x, run 3x, bike 1x, strength 2x). I read books, participated on websites, and solicited coaching from high school coaches and YMCA instructors.
By the time summer rolled around, I could really see improvement in my speed and stamina. Not great jumps, but definite improvement. So I register for a tri that occurs the day before my 40th birthday in August and am determined to be ready.
Race Day
First challenge: getting the family up to leave at 4:30am to drive 2 hours to the race site. Strategy: have the kids go to bed in their clothes, pack a picnic breakfast. Strategy is successful.
We get to the race site and I check in. I had to register in the “Athena” category–women over 165 lb. Yea, thanks–please call attention to weightiness. Whatever. This just lets me know, there are more than a few of us big girls who are starting out and we all start somewhere.
I set up my transition spot and concentrate on not getting nervous. Strategy: do not compare self with the more muscled bodies, the fancier bikes, the expensive wet suits. Strategy is dubious. I catch myself thinking about scouring eBay tonight for a better bike.
Finally after pacing and chatting with family, my wave, all Sprint females, starts. Amazingly I am not nervous at all.
Strategy:
do at least 1 open water swim. I did 4 and I totally know what to expect and how to deal with it. And I start in the back, so I don’t get kicked. The swim it’s still a bit of work for me. By the time I get to the 1st buoy I’m thinking, boy this took a long time, please don’t let me get embarrassed by getting towed to shore. Strategy: keep stroking and stop sighting so often, go 10 strokes. Before I know it I’m close to the beach.
Out of the water and into transition. Strategy–take my time in the trans area and have a gel bar (as advised by one of my coaches). I didn’t like that strategy–I’m already slow. I got the bike down and started going.
The bike ride was killer–there were several, like a million, rolling hills. Was this someone’s idea of funny? Note to self: train on hills, duh. At the top of each hill, I have slowed to a crawl. But I’m determined not to get off, ever. And someone is always cheering me on–as they pass me. I chomp an energy bar and keep going pedaling.
The Slow and The Furious
By the time I get back to transition and dismount, I feel my thigh muscles twitching and think “I absolutely, positively do NOT want to run”. Strategy: think about how many people I told I was going to do this and how I am going to feel if I have to say I didn’t finish. I change into running shoes (taking way too long), swig some water and run out the chute.
OK ‘run’ might be an exaggeration. Shuffle was more like it. It takes me nearly a mile before I can feel my muscles transition from pedaling hills to running, but then I actually feel a mini-surge of power and can actually pick up my feet. Note to self: my first serious triathlon investment, high-quality sport bra, is so worth it for the robust woman.
Just as with bike ride, several people–who are on the return leg of the run–cheer me on as they pass. And so do several people who are passing me in my direction. Do I let the 60 year old running past me dishearten me? Yes! But I keep running and think maybe if I keep this up, maybe I too can run at a brisk pace by the time I hit 60. To be completely forthright, I did take 2 walking breaks which I kept to 60 seconds. Not good for my time, but wonders for my energy and mental state.
Of course, as you start nearing the finish line, there is no stopping. Too many people can see you, but who are cheering you on, even for the back-of-the-packers like me. Finally I cross, thrilled that I actually did this thing! Thrilled that I can finally stop now! Not thrilled, but grateful that my super supportive husband makes me continue to walk and does not let me sit down. This was quite an accomplishment–but I think I have it out of my system now, thank you very much.
I write this the morning after and I don’t feel too bad at all. I spent the remainder of yesterday alternately eating and napping. My shoulders are a little stiff, but I feel good. It was a good experience and I fulfilled my goal. I rock!
Then I check my times on the Website. Yea, I am slow, with a capital S. I finished in 2 h 05 m (8 minutes transition-abysmal). I am 190th of 192 people. And 191 and 192 didn’t finish the race! On the other hand, all my individual times were faster than at least a couple of other people. OK, I know–not the point. The point was to finish and I did and am so proud and my family and friends are too. And I lost 15 pounds since last year and 1 dress size and I feel great. So I am an all-around winner.
Triathlon training
But I really think I could get my swim time down with more work on my stroke. And I can certainly shorten my transition time a lot. I wonder if there’s another tri in my area, maybe in about a month….
PS: I put my husband in charge of pictures–I had enough other stuff to think about. He picked up a camera he hadn’t really worked with. Long story short: I have NO pictures of my big day except one my daughter took with my phone. I am DISTRAUGHT. If he weren’t so VERY supportive and so very sorry, he would have been sleeping on the couch for a long time. Note to self: test the camera along with all the other equipment
Aussies duel at Lake Stevens Ironman triathlon
Aussie Luke Bell edges countryman Joe Gambles by one second at the finish line to win the Lake Stevens Ironman triathlon.
LAKE STEVENS — On a day of nearly perfect racing conditions, Australians Luke Bell and Joe Gambles waged a determined battle over 70.3 miles, with Bell pulling ahead in the final few steps Sunday to win the Lake Stevens Ironman triathlon.
Bell and Gambles were virtually stride for stride as they neared the finish line in downtown Lake Stevens before Bell eased ahead to cross the finish line one second ahead of Gambles.
The 29-year-old Bell, who is from Melbourne, Australia (and has homes in San Diego and Boulder, Colo.), was clocked in four hours, 15 seconds. He received the first-place prize of $5,000.
Gambles, also from Melbourne, was timed in 4:00:16. His runner-up paycheck was $3,000.
Chris Legh, also from Melbourne, was third in the men’s race at 4:01:43. He earned $2,000.
The women’s winner was Mary Beth Ellis of Boulder, Colo. ($5,000), with a time of 4:33:42. Second place was Linsey, Corbin of Missoula, Mont. ($3,000), at 4:38:22; and third was Fiona Docherty of New Zealand ($2,000) at 4:40:59.
These results are always something that keeps us all with our eyes on the big race results and the professionals as they make their money keeping us entertained with their dedication to the sport.At times we enviously look on as the genetics of an individual that give them the opportunity to lead a life of the elite.
But for us mere mortals like Rachel Ross who is the 2 time defending 30-34 Women’s age group champion at the Ironman World Championships in Kona. In addition to being an outstanding triathlete she is also a mother of three kids under the age of 8!
Training consists of a max of 20 hours once or twice training for Ironman Arizona this spring. It’s broken down into 4 swims (about 12k total), 3 rides (just under 200 mi/week) and 3-4 runs (30 - 40 mi/wk). With 20 hr/week environmental scientist job and three kids she is part of the majority of the participants of this sport who embody the passion and tenacity to get more out of life.
What ever drives you to step up to the start line, use it as a communication for all around you to see.
Where there is a will to commit to something, excuses are not an option and your determination to set and achieve a goal, is from the changing of a mindset that can liberate you from old habits and set a course that has the possibility to inspire those around you.
We are a lesson to every other person we come into contact with, we get such a short time here inspire, grow, and share, and the world will be a greater place for all involved
Caboolture Road Runners Results
Just Recently my local running club had its annual general meeting
and a new bunch of cherub faced individuals were voted in.
The long suffering Er !! I mean long serving stalwarts such as Mark
able to hand over the reins and go trek and cycle
Nepal with fellow club member Steve.
The need for a dedicated quorum of people has always been the bane
of any volunteer run club a fact not made easier by the stipulation of
laws that a club has to comply with to enable them to be covered by
insurance and conform to local laws
The present mob of pointy heads in charge have taken on the task of
establishing a risk management policy that has been thrashed out and
is now in the throes of being ratified and implemented.
This is the situations that come about for a small club when the powers
that be dictate a certain policy be in place.
It is a a burden on small clubs that have the genuine well being of local
community in mind and the love of the sport that they participate in.
The local north coast xcountry races have been great fun and a few
members have got along to enjoy the well run events
A race report and results from the Griffin Family
Results of Griffin Family from Sunshine Coast Cross Country at
Ben Bennett Park on 18th May 2008
Thomas 10th 9:00 minutes Under 12 2 km
Leah 5th 8:45 minutes Under 12 2 km
Sean 5th 58:42 minutes Over 40 male 12km
Robyn 7th 62.51 minutes Open female 12km
A race report From Audry from the Harvey clan
The Harveys went to the Caloundra Foreshore Run yesterday morning,
what a stunning place to run!! I did (Audry) the 10k in 53.58 which
is about 10 seconds slower than my best 10k but I was really happy
because I had no leg pain, yay!!.
Francis,(Dad) Kirsten and Cameron did the 3k in around 23 minutes,
but Francis paced them well and they managed to run all the way.
Robyn and Gundars, and Glen were there too.
Gundars and I went in the Caloundra Foreshore Fun Run (10 km) on Sunday, 25 May. It was a very scenic run with some good hills at the end!
We both made it but I don’t really think we want anyone to know our times though!!
Mappo had a trip to briss-vegas
Results from the 8k 2008 Brisbane Mothers Day Classic
Bib# Name Town/City Place Finish Gender Gender Place Category Cat Place
Time
1027 Steven Mapperson Upper Caboolture 377 0:41:11 Male 212 M40-49 42
Next week see the intrepid travelers back from Nepal and
I am of to New Zealand for the Christchurch 1/2 Marathon
definatly sounding colder then South East Queensland
Glasshouse Mountain trail run
The crew that made up the One In Five contingent at last weekends Glasshouse Mountain trail run did them selves proud by raising funds for Depression awareness and by completing the course.
I was at cheack point 7 and got some footage of some of the crew as they came through.
Well done again to all those who took part
Glasshouse Mountain Trial run
May 18th dawned a beautiful day for all the competitors In the first of
the 2008 Glasshouse trail run series.
The day was perfect and the course what you would expect from
a tough run on a sometimes sandy and sometimes Hilly terrain
Many people commenting on Cook’ies Hill, so named after another of
the stalwarts of running in the Caboolture area, responsible for laying
out the course, Bruce Cook. There were a few other comments about it
that I will not repeat here They do love ya really Bruce
The results were
11k 1st male Clint Bignald 45.06
1st female Louise Meinhineick 52.24
30k 1st male Ryan Wavish 2.11.00
1st female Natasha Keim 2.16.00
50k 1st male John Searston 4.46.42
1st female My appologies I did not get result
80k 1st Male David Waugh 6.51.13
1st female Lisa Spinks 8.47.44
Congratulations to all those involved I took some more footage at
the aid stop I was on I will post it later
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Sometimes when you really do want to get started
BUT
the Motivation is not there try the power of positive therapy to change the way you think CLICK ON THE PICTURE ABOVE
see where it takes you
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