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posted by: Triathlon ACT at Oct 08, 2018 4:48:00 PM
Spring is the perfect time of year to fine-tune your training for the triathlon racing season. As the weather is ideal for longer runs, rides and higher-intensity racing, it’s important to make sure your diet is ready for the increased training load too. For a triathlete, getting the right nutrition can reduce your risk of: Fatigue during training or racing Nutrient deficiencies, such as low iron Gut troubles during training or competition. So here are my three top tips to help you get some PB’s, KOM’s or extra kudos this triathlon season. 1. Athlete’s eat and train. They don’t diet and exercise. Spring is typically the month where people look for quick-fix diets to get them into shape. For triathletes, ...
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posted by: Triathlon ACT at Apr 04, 2017 2:55:00 PM
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posted by: Triathlon ACT at Feb 21, 2017 8:32:00 PM
By Monica Thorne Control at the hip and pelvis is integral to running economy. The hip and pelvis have to work together as a unit to help absorb shock at foot strike and transfer load from one side of the body to the other. Dysfunction of this unit will decrease running efficiency and increase the risk of injury. Muscle strength, core control and running mechanics all have an impact on hip and pelvic control. When things go wrong it is commonly thought that weak muscles are the cause of poor running mechanics. However recent studies have found that it is more likely to be poor running mechanics that is causing the musculature at the hip and pelvis to become weak. ...
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posted by: Triathlon ACT at Jan 15, 2017 1:58:00 PM
By Casey McDonnell Athletes in any sport spend a significant amount of time on skill acquisition, learning proper technique and improving movement efficiency. A focus on optimal form is equally important in running, as a way of minimising injury risk, improving running efficiency and overall performance. Working on cadence (being the steps taken per minute) is one of the easiest interventions that an individual can address to improve their running form. Changing your step rate directly influences other factors including foot placement, foot strike and step length so it is a great place to start when looking to reduce injury risk and enhance running efficiency. The ideal cadence varies between individuals. The optimal cadence is considered to be around 180 ...
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posted by: Triathlon ACT at Dec 05, 2016 5:27:00 PM
Over the next few months SportsCare and Physiotherapy will present a series of brief articles on Running Technique. In triathlon most injuries occur as a result of running. Good technique can help prevent injuries as well as giving you the tools to run faster and more efficiently. Part One -Running Posture The ability to hold a good posture whilst running is key to maintain good running form. As body’s fatigue it becomes increasingly difficult to keep alignment and run efficiently The most common postural error is to run in too much hip flexion. This presents as the runner being too bent at the hips in an effort to get their weight over the feet What is good running posture? Good ...
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posted by: Triathlon ACT at Jul 07, 2016 10:50:00 PM
By Katie Kelly Yes I am. No I am not. Triathletes pride themselves on being fit, strong and healthy. When it comes to healthy, we often just focus on our physical. How is your training? What was your swim set last night? Did you do a PB at parkrun? More and more I’m starting to witness conversations around our full well-being. That is not just the physical but also the mental. One of my best rides recently was of course whilst doing the Cotter-Uriarra loop. No bias but we ACT Triathlon members know it’s probably one of the world’s greatest rides. So during this particular ride a fellow training partner talked about their years of suffering a form of depression. ...
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posted by: Triathlon ACT at May 30, 2016 8:42:00 PM
By Katie Kelly You wouldn’t know it, but Australians actually fund just over 70% of the Australian Paralympic (APC) Team. It’s quite incredible when you think about this. The likes of Swimming Australia, AFL, NRL and the lot all rely on funding from revenue generated from broadcast rights, membership, gate takings, merchandise. That’s why Co-Captains Daniela Di Toro and Kurt Fearnley have encouraged the APC athletes and the wider Australian community to embrace what we believe is ‘Australia’s Most Loved Team.’ Whilst it’s tremendous for the APC Team to have this support, it is also exciting to know the APC brand is attracting more corporates like Channel 7, Harvey Norman, Cadbury, Optus and others. All are recognizing the huge ...
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posted by: Triathlon ACT at Apr 03, 2016 3:07:00 PM
By Katie Kelly That's what came to my mind (the famous mini tantrum John McEnroe had when he said as much to a Tennis umpire - view that here), when I heard Novac Djokovic comment two weeks ago. The World Number 1 men’s tennis player Novak Djokovic suggested men should earn more prize money than women because they draw more spectators. We’ve now heard from many high profile athletes including Andy Murray and Serena Williams who have dismissed these comments. Djovovic’s comments came after an incredible six months in women’s sport. In Australia. We witnessed Michelle Payne's historic win in the Melbourne Cup last year. Then 2016 started off with the Australian Sports Commission (ASC) requesting all National Sporting Organisations ...
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posted by: Triathlon ACT at Mar 23, 2016 3:36:00 PM
(Photo courtesy of Liz Gates) By Ntasha Gerebtzoff Its been some time since I wrote my last blog having just returned from the Ironman World Championships in Kona. Two weeks back on home soil and I raced Little Husky in the Olympic Distance event placing 1st in my age group (which felt like a Sprint Distance) after logging so many kilometres over the past few months. I felt fit and on top of the world and was looking forward to heading into another season of racing in tip top form. And then my son came home from school with what we thought was the flu. After two weeks of severe coughing and general flu symptoms we finally took him to ...
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posted by: Triathlon ACT at Dec 23, 2015 2:58:00 PM
By Martin Bigmore Well, quite a bit has happened since my last blog, and I had hoped to finish off 2015 on a high note. Unfortunately, the roller coaster ride that is the pursuit of sporting goals continues and I’m currently on a downhill cycle. But let me back track and set the scene. It’s early November and finally I’d made the start line of an event. Given the protracted and interrupted recovery from the bike crash, I considered that to be something of an achievement. There I was, standing near the start line for the Run for your Lifeline 10km fun run proudly wearing my PTC gear and listening to my coach, Fi, who was one of the race ...
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posted by: Triathlon ACT at Nov 26, 2015 3:35:00 PM
By Ntasha Gerebtzoff The experience of representing my country at the World Championships in Kona, Hawaii is impossible to convey in words but the pride of crossing that finish line was a moment I will forever cherish and never forget. I am happy to report that I had an extremely solid race and while I didn't podium, I am still exceptionally happy with how the day played out for me. My swim was solid although I must admit the swim start (particularly the first 500m) was pretty terrifying. I’m a strong swimmer and normally the swim doesn’t phase me but the aggression in the swim was unbelievable as competitors fought for their own piece of clear water, scratching, punching, clawing ...
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posted by: Triathlon ACT at Nov 24, 2015 2:03:00 PM
By Casey McDonnell (Physiotherapist) What constitutes good running form? All triathletes and runners know the importance of good running form, it is likely something contemplated over during long training sessions. It is known that good running form may make a person faster, economical, stronger and more potentially more injury resistant. However, the plethora of information on the topic seems to deny a simple answer at every turn, thus the question remains; ‘what is good running form?’ When implementing technique changes consideration of foot strike and foot placement is fundamental. Foot strike is the position of the foot at initial ground contact during the early phase of the gait cycle. Foot strike can be thought of as a continuum, with ...
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posted by: Triathlon ACT at Oct 21, 2015 9:08:00 PM
By Martin Bigmore It’s been nearly two months since I updated my blog and quite a bit has happened in that time. My running training in preparation for my first half marathon was on track. I was excited to be recovering strongly from my bike crash and returning to the pool. And travel to the USA for a holiday and to watch my son, Jack, race at World Championships in Chicago was fast approaching. Then I fell from my bike again. I was 1km into my first road ride since the fox incident and was pulling up outside a club mate’s house when I forgot to unclip. Down I went on my left side (again). A quick check to make ...
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posted by: Triathlon ACT at Oct 07, 2015 4:56:00 PM
By Katie Kelly It's now almost 16 days to the day when I crossed the finish line in first place for my first World Championships in Chicago. I claimed the victory for the PT5 (vision impaired) category for Paratriathlon. I had defeated the reigning World Champion in the Great Brits, and the Spanish who had dominated in the PT5 for the past few years. I had gone from never having competed at the elite level to competing with the best in my field within 9 months. I am just like you. I love the sport of Triathlon. I compete for all the benefits it brings with - healthy lifestyle, friendship, travel and challenging yourself to new levels. And like you ...
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posted by: Triathlon ACT at Oct 06, 2015 5:02:00 PM
By Ntasha Gerebtzoff Well the training is done. This Friday I leave for Kona, for a race I have imagined for the last 7 years, I might be lucky enough to race in some day. That some day has finally arrived. It still seems quite surreal to me. My bags are already partially packed this week and I keep throwing stuff in as I think about what I might need to take with me. Having never been to Hawaii before I am looking forward to experiencing the “magic of the Big Island” that I have heard so many athletes talk about but every time I think about what I am about to undertake over there, the butterflies in my ...
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posted by: Triathlon ACT at Oct 05, 2015 4:23:00 PM
By Brad Allen Welcome! This is the first “Event Manager” blog. If you have questions after reading, please feel free to email me at ba@tripleedge.com.au and I'll do my best to answer them. I'll keep it simple, as blogs should be. Firstly, a bit of background on the event. Who is Triple Edge? We are a small Canberra business, made up of triathletes, other athletes, event managers, logistics managers and some none of the above! We conspired to improve logistics at events some time ago, and have ended up organising events large and small for over twenty years, including triathlons for the past eight years or so. When the Canberra long distance events were discontinued in 2014, a ...
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posted by: Triathlon ACT at Sep 25, 2015 1:59:00 AM
By Geoff Hawke It’s now only two weeks until I’ll be competing in the 2015 Hawaii Ironman. Scary. I’m nervous, anxious and excited. There’s little I can do now in the way of training that will influence my fitness. It’s nice to have all the long kilometres finished with. No more 5 to 6hr rides and 3hr runs. That’s a relief. So how am I shaping up? The training tools we have these days are exceptional in allowing us to track what we’re doing for how long, how far, how hard. Strava, Training Peaks, Garmin Connect and many more provide us with information we can use to set and reset our training agenda. I’ve had a look at my 5 ...
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posted by: Triathlon ACT at Sep 23, 2015 5:09:00 PM
By Brenton McDonald Concussion is a disturbance of brain function caused by an impact to the head, neck or body of an athlete. A concussion is an injury like all others. The biggest difference is it’s an injury to the most important part of the body – the brain. A common misconception is an athlete has to be knocked out to be classified as concussed - this is untrue. A concussion can have a variety of symptoms including dizziness, headaches, blurred vision, sensitivity to light or touch, irritability and changes in mood, loss of balance and body awareness. Loss of consciousness is just another symptom that will assist doctors or specialist, in the attempt to accurately diagnose the severity of ...
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posted by: Triathlon ACT at Sep 14, 2015 4:21:00 PM
By Mel Saltiel It's safe to say I’m addicted! Yes, although I have to drag my arse out most days to do my run, resulting in many night runs, I am enjoying my run challenge and always wanting to do just a little more. I always go to bed at night with the intention of getting up early and getting it done but its just so cosy in bed. Getting up and moving has to be the hardest part of the day at times. I have certainly had a better week this week. Well except for the glitch of the scales…. I’ve said it time and time again that its not about the scales but I still get curious and ...
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posted by: Triathlon ACT at Sep 07, 2015 11:29:00 PM
By Graeme Sproule Overuse injuries in triathletes are common. A study on Australian triathletes (novice club level to elite international level) found 50% of triathletes sustain an injury in the 6-month pre-season with overuse injuries accounting for 68% of these injuries. In the competitive season 37% were injured, 78% of these were due to overuse injuries (1). Changes in training volume have a direct impact on the ever-changing structure of your body. Increase your training volume and the body will adapt to the new stresses placed on it by laying down more bone and increasing the strength of your tendons and muscles, however decrease your training volume and your body will decrease the density and strength of its bone, tendon ...
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posted by: Triathlon ACT at Sep 07, 2015 1:44:00 PM
By Mel Saltiel Crap – thats pretty much how I can describe this week, well a polite way to describe it anyway! I have been thinking about this blog all week and there is a big fence in the middle of my thoughts and I’m sitting right on top of it! One side: I’ve had a pathetic week compared to last week. I have only completed just over 40km in 5hrs this week, I never started my swiss ball challenge and I have not done any cycling or swimming. I also made the fateful mistake of looking at some old results last night. Was ok with my 1:58 for the Sydney City 2 Surf this year but last year I ...
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posted by: Triathlon ACT at Sep 07, 2015 2:18:00 AM
By Ntasha Gerebtzoff Well this past week started with a radio interview on ABC Grandstand with Tim Gavel on Saturday morning 29th August and finished with a photo shoot in the icy waters of Lake Burley Griffen on Friday for City News (with no wetsuit!!) It's been an awesome crazy week with the launch of my new website www.irontush.com and I now have a Twitter Account too - (thanks to Mel Trianta for setting both of these things up for me on her own time)!! When it comes to social media and websites I don’t have much of an idea about these things and tend to shy away from them but if someone sets it up and ...
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posted by: Triathlon ACT at Sep 01, 2015 10:59:00 PM
By Mel Saltiel I’m on a high – 8km run and I pulled off a 6.59 average! Over a third of the way through… and I’m loving it!! First things first this week is to mention my fellow Challengers. I have had Tara from Wanaka join me from day one. Interestingly Tara said she’d join me for the first 7 days but she’s still there and will be until day 100 (or more). I have only briefly met Tara once to say hello too at Challenge Wanaka and now we are chatting daily; its amazing how we connect with people through cyber space. I have another group of Challengers who have joined me for the last 75 days. My ...
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posted by: Triathlon ACT at Aug 30, 2015 1:47:00 AM
By Ntasha Gerebtzoff Having qualified for the Ironman World Championships back in May at the Port Macquarie IM, the journey on the road to Kona to date has been a mix of many things. Emotional, exciting, scary, overwhelming and unbelievably cold at times during long training sessions through out the last 3 months. It has required focus and discipline to get the training done when all you want to do is stay in your warm bed and snuggle up with a good book when you wake up to incredibly uninviting weather outside. That said there is only approx 5 weeks to go before I head to the Big Island of Hawaii and I have a renewed focus heading into this ...
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posted by: Triathlon ACT at Aug 23, 2015 3:32:00 PM
By Mel Saltiel Spent the beginning of the week not feeling so great but still managed to get my run in each day. It certainly has become a bit of habit and no matter how bad I felt I was determined to put a tick in that box every day √ I am pretty happy to have my running buddy with me but think he was feeling it this week so gave him today off. We have a reserve nearby but unfortunately we aren’t allowed to take dogs in there, even on lead, so I used the opportunity to head out for a run with the kangaroos. Another reason for the sore muscles, forgot how different it is to run ...
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posted by: Triathlon ACT at Aug 19, 2015 8:39:00 PM
By Martin Bigmore Quite some weeks ago I wrote about the challenges that swim training presents for me, and confessed that I can suffer negative self-talk and find it easy to make excuses not to train. Well here’s an unexpected twist. When I injured my shoulder recently and couldn’t train, I genuinely missed swimming. Go figure! Why that would be, I’m not sure. But, as with most of life’s experiences, I want to (need to?) understand ‘the why’ and if the answer can be applied elsewhere. Was my new found emotional attachment to swimming a simple case of ‘you don’t realise what you’ve got until it’s gone’? Was it a realisation that the crash could have robbed me permanently ...
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posted by: Triathlon ACT at Aug 17, 2015 3:32:00 PM
By Mel Saltiel So here we are, they say its takes 21 days to create a habit – I hope so! The big news of the week is I can now reveal that a friend of mine from Wanaka (its nice to have someone to compare the minus degrees temps with) Tara Sage joined me from day one. It has been amazing motivation to get Tara’s message each day to let me know her run was done. Tara has only just put a post up on Facebook declaring that she is doing the challenge so the secret is out. To follow on from that news I have motivated two more people to join in the challenge, they will be taking ...
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posted by: Triathlon ACT at Aug 13, 2015 7:29:00 PM
By Martin Bigmore Well, it’s been four weeks since I injured my shoulder falling from my bike, and I am pleased to report that this week I’ve been given the all clear by my physio (who is a miracle worker) to ramp up run training back to pre-accident levels and recommence swim training, but continue with bike sessions on the wind trainer only. This morning (14 Aug), as I ran around Lake Tuggeranong enjoying the crispness of the pre-dawn air and the beauty of the slowly changing light, I tuned into how my shoulder was moving and responding now that it is ‘structurally different’. There is a subtle sensation, but no pain, and it occurred to me that I have ...
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posted by: Triathlon ACT at Aug 11, 2015 3:27:00 AM
By Mel Saltiel Well I didn’t realise at the time of taking on this challenge that I would be running 14kms on day 14 – pretty good coincidence I’d say. Yes, I did think how cool it would be to do a 100 day challenge where you increased your run by 1km each day…. but only for a moment :) Its been a good week, some days I’ve even be tempted to do double run days but I know I have a long way to go so just taking it easy. Other days I haven’t dragged myself out the door until 7pm a night! I think the biggest thing for me over the last week has been to stay ...
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posted by: Triathlon ACT at Aug 11, 2015 3:16:00 AM
By Geoff Hawke In 1988, Australia’s Bicentennial year, I ‘raced’ one of the legends of triathlon, Mark Allen. It was a year before his run of five consecutive victories at the Hawaii Ironman. Our race was the Daikyo World Cup, a 3/130/30 international event at the Gold Coast. It would prove an exceptional learning experience for my first Ironman 14 years later in 2002. I was coming off a pretty good ’87-’88 season, with my best result 14th at the Gold Coast Triathlon on my 30th birthday. I’d finished behind rising Australian stars Brad ‘The Croc’ Bevan, the eventual winner, and Miles Stewart, who was 5th in a field of 900 starters. Since my first triathlon in 1985, I’d moved ...
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posted by: Triathlon ACT at Aug 04, 2015 2:58:00 PM
By Mel Saltiel Its been a good 7 days with a few reality checks. In NZ it was the annual Taupo Half Marathon and big congrats to my sister Lisa for ticking off another one. This was my first ever organised run many, many moons ago! A memory popped up on Facebook with a comment that I wrote after the event 5 years ago; ‘remind me not to run a half marathon carrying 78kg around’. I’m heavier than that today and it was a reality check of why it’s so hard to get some of the pace I used to have. Back to the present. I’ve managed to stay away from sugar and remain low carb this week. Nice little ...
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posted by: Triathlon ACT at Aug 04, 2015 2:45:00 PM
By Martin Bigmore Recently I sustained injuries when I fell from my bike after hitting a fox as I cycled down Mt Stromlo during a training session. The accident saw me carted off to Canberra Hospital where a grade 2 rupture to the AC joint in my left shoulder was diagnosed, along with a heavy concussion. I am very fortunate that the rupture has healed quickly and after just two weeks I am able to ditch the sling and return to training, albeit with a heavily modified program. But I can now focus on restoring strength and mobility ahead of resuming training for the half marathon in November. As I moped around home during that first week of recovery I ...
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posted by: Triathlon ACT at Aug 01, 2015 6:28:00 PM
By Craig Johns Being involved in sport at different levels I seen firsthand how many parents, coaches and administrators approach junior sport and the perceived pathway to excellence. There is no one correct way and each athlete takes a different journey in their sporting life. Changing the Game Project posts very good articles about returning youth sports to the children. They provide great advice about youth sport and children development. Recently they posted an article called "3 Myths that are Destroying the Youth Sports Experience for our Kids". It takes a lot of research from the past 20 years and expands on common myths in a sensible way providing parents, coaches, teachers and sports administrators with sensible ways to ensure ...
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posted by: Triathlon ACT at Aug 01, 2015 6:16:00 PM
By Ntasha Gerebtzoff Gosh, I ask myself that question ALOT! I ask myself that question EVERY time I toe the line at a race with the butterflies bashing about in my stomach. Every time the alarm goes off at 5.15am. Every time I wake up to minus 5 degrees and I am forced to put on every piece of winter cycle kit I can find before venturing outside. Why do I tri? Why do I do this to myself? It would be so easy to just hit that snooze button, roll over and go back to sleep. Stay in my warm bed. Rest for another hour or two. Rug up with a good book instead riding my bike for ...
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posted by: Triathlon ACT at Jul 30, 2015 3:21:00 PM
By Mel Saltiel Was pleased to wake up on the first day (27 July) of the 100 Day Challenge to see the weather forecast looks like there's no rain for the next 10 days. Its still freezing cold but nice to know that the sun on the start of getting some refocus back. I think today we have a high still in single figures at 9 degrees. Today I also jumped on the scales for the first time and I knew it wasn't going to be pleasant but did it as an extra motivator to stay on track. I'm not worried about the numbers on the scale but I do want to change my body shape a little but in ...
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posted by: Triathlon ACT at Jul 28, 2015 7:59:00 PM
By Mel Saltiel I am about to embark on a 100 Day Challenge. The challenge I have set for myself is to complete a 100 day run streak. During these 100 days I will also be sugar free and low carb in my eating habits. Why? After the devastation that was Challenge Roth 2015 I needed to refocus. I know that what happened on race day was out of my control but I also know that I was not at the stage I wanted to be come race day, both physically and mentally. To be honest I'm not really a blogger or a journal keeper but I aim to do a weekly post here to track my progress. My reasoning ...
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posted by: Triathlon ACT at Jul 26, 2015 4:56:00 PM
By Martin Bigmore Continued from Taking the Plunge It was nearing the end of October 2014, and the water in Lake Burley Griffin was warm enough to begin open water training. It was two weeks to my first tri and I was on the shore at Acton Ferry Terminal looking into the distance at the first marker buoy that Corey wanted the squad to swim to. It seemed an awful long way (I’ve since been told its 380 metres from the shore). Wading out I started to stroke and thought how it was like swimming in coffee. You could barely see. Then, about 30 metres from shore I had an anxiety attack. These aren’t new to me, but never whilst ...
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posted by: Triathlon ACT at Jul 22, 2015 2:29:00 PM
By Martin Bigmore In my first blog I wrote about my first triathlon experience. In this blog I’ll talk about my introduction to swim training for that first event. To prepare for my first triathlon I trained for five months. Sure, it was a novice event – 200 metres swim, 13 kms cycle and 2 kms run, and something that many people could no doubt complete with little training. So why five months of lead-up training? The answer to that question is, and I am pretty sure many others feel the same way and are held back by it, a fear of failure and of being embarrassed publicly by performance and appearance. Triathlon is not a sport that allows ...
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posted by: Triathlon ACT at Jul 19, 2015 6:25:00 PM
By Mel Saltiel Writing this as we travel home from a fantastic two weeks away, yes there were extreme emotional highs and lows experienced. In a nutshell the trip that was far too short and without the outcome we were expecting…. The pre race week went well, going forward there are a few things I wouldn’t do next year. I know it’s compulsory but I’d serious consider not going the race briefing, this wasn’t helped by the fact that it was held at 6pm the night before the race and we had to travel by bus to get there. I also wouldn’t go to expo / registration until the Friday – because it was all new we felt we should ...
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posted by: Triathlon ACT at Jul 16, 2015 10:18:00 PM
By Geoff Hawke Back in the 1980s, my wife became a triathlon ‘widow’. After my first race in 1985, I jumped enthusiastically into the sport, especially after a move to Queensland. In Cathy’s eyes, I was either training, at work or sleeping. She’d come to watch a few races but generally found spectating about as exciting as watching grass grow. Races back then were rarely shorter than standard distance and not designed for spectator appeal, with athletes seen only at transition. When I won M55 age group at Ironman New Zealand in March this year, I qualified for the Hawaii Ironman. Cathy’s enthusiasm for triathlon suddenly changed. “Well I’m coming to this one,” she said. Hawaii’s like that. With ...
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posted by: Triathlon ACT at Jul 15, 2015 1:30:00 PM
By Craig Johns Triathlon is an amazing sport which provides so many people an identity, an opportunity, a lifestyle change, a community, an adrenaline rush and most importantly a feeling of belonging. There is a special connect between triathletes of all ages and abilities, which is not evident in any other sport. Every athlete has a different story, goes through different challenges and has an amazing respect for fellow triathletes. For me, I grew up in a small regional area of less than 10,000 people, which outdoor pursuits and endurance exploits were common. We had early exposure to national champions and the likes of Ironman legends Ken Glah and Jan Wanklyn spending 2-3 months each year training in our ...
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posted by: Triathlon ACT at Jul 12, 2015 10:10:00 PM
by Martin Bigmore Welcome to my first blog in which I’ll chat about my journey in triathlon, where I’m at, how I got here, where I’m going, goals, challenges, highs and lows. Hopefully, you will find something interesting and share in my journey, having a laugh and maybe the occasional cry with me along the way. Some might feel a connection from their own experiences and emotions, and maybe some will even find motivation and inspiration. When I was invited to contribute to the Triathlon ACT #icanlive initiative by writing a blog I was excited, honoured and quite humbled. When I look in the mirror I see a 54 year old guy who is, in all honesty, very average. I ...
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