Special Effort for the Kids

Wednesday, February 24

Special effort for the kids

By GRANT EDWARDS

SWIMMING from Mudjimba to Mooloolaba has been on Duane Cannell’s bucket list. The 46-year-old swimming instructor and physical education teacher is planning on giving that a big tick this year. “One of the questions new clients ask you when they find out you’re an open-water swimmer is ‘have you done the Mudjimba island swim’. I’m sick of saying no,” Duane said. To be staged on May 14 and now organised by Atlas Multisports, the Mudjimba Island Swim has become a Sunshine Coast institution. Raising money for Nambour and Currimundi special schools for their efforts, solo and team competitors swim from Mudjimba Beach, around Old Woman Island and finish the 11km journey at Mooloolaba. To Page 2 News Exciting new phase for annual swim

From Page 1 Finding supporters for the swim was a simple task for Duane, who will have Mudjimba lifeguard Blair Day by his side as the paddler. “I have seen the start and finish but I have never competed. I have talked about it many times,” Duane said. “I’d imagine it would be great feeling finishing the swim and seeing the kids. “Especially working with young children every day, the cause is close to my heart. “Ashley Robinson and Bill Hoffman have certainly started a legacy.” Swimming has always been a major part of Duane’s life. Breaststroke was a strength during his school years, and after making several state teams, Duane went on to make finals for the Commonwealth Games and Pan Pacifics in the 1990s. While posting sub 30-second times for 50m and 1:05 for the 100m, he typically finished fifth or sixth in the finals and was unable to break into the Australian swim team. That led Duane to triathlon, and it was in 1993 that he represented Duane Cannell is taking part in the Mudjimba to Mooloolaba charity swim. Photo: Che Chapman Australia at Manchester’s world age group championship where he finished 25th overall. ISLAND SWIM Duane had planned to continue What: Island Charity Swim. the following year, but a bout of When: May 14, starting at glandular fever saw him take time 7am from Mudjimba Beach. off from all sport. Entries: Submitted by April His passion for swimming and 20. Individual swimmers must competing saw Duane make a raise $1000 in return to the pool and he has been teaching swimming for more than sponsorship/donations to 20 years. enter; teams of two $1500; Teaching part-time at teams of four $2500 and Wooloowin’s Holy Cross and teams of six $3000. Sandgate’s Sacred Heart Primary Contingency: If conditions School, Duane is also kept busy are adverse the contingency teaching clients young and old is 2.5km loops at Mooloolaba through his Makin’ Waves Swim Spit. School. Ashley Robinson (left) and Bill Hoffman brave the cold waters Kids’ event: 400m swim to Travelling to the Coast most back in 2008. They took on the challenge to swim the journey in be staged from Mooloolaba weekends, Duane officially made Speedos to raise extra money. Photo: Warren Lynam the move here six years ago Beach. where he has become well known “It’s not a race, it’s a charity event will also feature a 400m History: The swim started as in swimming and triathlon circles. swim, but I’ll be upping the kids’ swim at Mooloolaba. a bet between Ashley Racing at various open-water training. Training under Ken from Individual swimmers will still set Robinson and Bill Hoffman, events in his age group about 10 Kawana in the adult squad, I’ll be off from 7.30am at Mudjimba, and has raised more than times a year, he is regularly a trying to do some 6km pool followed by the teams. The first $1 million in 15 years. divisional winner and each year sessions. I’ll be doing a lot of swimmer is expected to reach Website: heads for Hawaii to compete in 400s, probably with 15 400s as Mooloolaba by 9.30am, while the islandcharityswim.com.au the 3.6km Waikiki Rough Water the main set. kids’ races will start at 10am. Swim. “Normally I do 10 in a main set, Atlas race director Jason But the Mudjimba Island Swim plus the warm up and warm Crowther said he was looking well with what I do with will be a new challenge. down. The 400s are off a time forward to working with the not-for-profit events,” he said. “Every time I hop in the ocean I base of six minutes with about committee to help build the annual Atlas runs the Sunshine Coast find it therapeutic and relaxing, 30-40 seconds of rest.” swim. Marathon Festival and the even for a long open-water swim,” With Atlas Multisports taking “I’m excited to be organising an four-race Sunshine Coast Run he said. over the organisation, this year’s iconic event which ties in really Series. Page 2Sunshine Coast Multisport Mecca, February 24, 2016 News

Brodie Gardner on his way to third in the Xterra Albay Off-Road Triathlon Championship. Photo: Anthony Gianan Brodie closing the off-road gap

By GRANT EDWARDS you are almost racing blind due to know it’s gone rather than skill set”. the terrain,” Brodie said. overtraining which I have in the Brodie’s “A-race” will be staged SPENDING more than two days “In the last 300 to 400 metres I past. this weekend at the Australian trying to get home from the saw him in front. I was getting “I am a little bit more Cross Triathlon Championships in Philippines did little to sour Brodie chased down by a team relay experienced on the mountain bike and around Lake Crackenback Gardner’s Xterra Albay Off-Road racer so I was more focussed on now. I’ve worked on that over the (NSW), which is a qualification Triathlon Championship. not getting caught.” last six months, as mountain event for the world championships The Coast athlete finished third, Racing professionally in the biking is completely different than that will be staged at the same just nine seconds behind fellow traditional world of triathlon, sitting on a time trial bike where venue in November. Aussie Ben Allen. Brodie made the switch to the it’s all steady state and holding “I have no real long-term plans. Testament to his solid tri-sport’s off-road version about your power. Having the 70.3 world champs preparation, the performance was two years ago and has been “Mountain biking, you are up here on the Coast is very enticing. a sizable improvement on Brodie’s slowly building his success. and over threshold Once in a lifetime opportunity to last race against his compatriot in While realistic that there is still a regularly…physiologically it’s a far race on your home soil so I might November where he was about lot of work to do, Brodie said he different sport. also chase qualification for that,” three minutes adrift. feels there are gains to be made in “I still have a long way to go. I Brodie said. While Ben had a bike crash, his training. feel it is improving.” If Brodie makes a return to the Brodie said it was good to start “One of the biggest gains is Regular time on the mountain traditional triathlon realm it will closing the gap on more some consistent training. I feel bike is pivotal, and Brodie mean a hefty racing schedule as experienced off-road racers. much more relaxed at the regularly rides Noosa, Parklands, he’ll have to head overseas in “I didn’t even realise he was moment,” the 29-year-old said. Caloundra and Ewan Maddock to order to bank enough points over only that far in front of me because “With work if I miss a session, I further develop his “whole new five races to gain qualification. 6256914aa

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Sunshine Coast Multisport Mecca, February 24, 2016 Page 3 News Tapping into new technology

By GRANT EDWARDS

THIS year’s most-anticipated piece of cycling technology has arrived. The SRAM eTap has arrived, a wireless drivetrain system for just over $4000. Essentially it’s just four components: left shifter, right shifter, front derailleur and rear derailleur. While the four mechanisms communicate, they operate independently. Operating the gear changes is slightly different to anything we’ve seen before. Using what SRAM calls “advanced shift logic”, the right lever downshifts to make it harder, the left lever upshifts to make it easier, while tapping both levers simultaneously changes the front ring. Le CycleSportif’s Greg Ball said Mechanic Marc Allen of Venture Cycles marks the end of cables and wires with the SRAM eTap he’d ridden Focus demonstrator drivetrain. Photo: Contributed bikes with eTap and they were as good as Shimano Di2 Dura Ace in most talked about new product on Another key advantage is to terms of accuracy but it neater the market. position the shifters anywhere – BOTTOM LINE without any wires. He’s already sold one for use on particularly useful with time-trial SRAM eTap RRP And Focus is about to release a Cervelo P5. bikes. Road upgrade kit ...... $2799 the Izalco Max with eTap and Zipp “Everyone knows about it, Jeremy Peterson of Venture carbon clinchers for people now are just inquiring Cycles has an eTap operational on TT upgrade kit ...... $2677 about $11,000. about price. It’s a new Trek Madone 9, one of only Road GXP groupset...... $4509 “If I didn’t have availability and how about 20 groupsets currently Road BB30 groupset....$4581 three bikes myself much,” John said. available in Australia on the retail TT GXP groupset...... $4585 I’d be tempted,” “You don’t have to market. TT BB30 groupset...... $4657 Greg said. buy the whole “It’s been around for a while. Batteries: Literally a snap to “For this year I drivetrain if you They have been testing and remove and charge. Just flip think it might be have SRAM Red testing ... my verdict is it’s the tool-free battery latch up too expensive for 11 speed, you just awesome,” he said. and slide the battery up and many people ... it’s need buy the “You pair them up, bolt them to out of the derailleur. Then mainly going to be limited electronic gadgetry. your bike and go ride. It’s as easy to those buying the “Mechanically, as that. snap the battery into the complete bike. building a bike is “From a mechanic point of view, USB- powered charger and “You’ll see it on other brands easier because there is it’s a dream. Literally it saves us connect the charger to any for $15,000, which is still not bad, less to go wrong. You about two to three hours of work USB power source or A/C but Focus do an incredible job on can’t break a cable and building a bike. Just two brake USB adaptor. A full charge the value front.” even if you remove your cables and not having to chase takes 45 minutes. Cycle Zone Mooloolaba owner handlebars for travel you are not electric wires and batteries. Weight: Rear derailleur 239g, John Carey said the eTap was the going to affect your gears.” “The shifting is precise, sharp, front derailleur 187g. fast and on a level playing field with Shimano and Campagnolo.” Jeremy said when availability removable battery pack that is improved, he’d be running eTap mounted to the rear derailleur. on his personal roadie. “I understand that Keith Maricich of Triology SRAM-sponsored athletes have Cycles said he got his first look at been using eTap for quite some the system via a time now, and I believe that there SRAM-sponsored athlete. will be a strong demand for eTap “I was incredibly impressed with as soon as it becomes more the simple nature of how it readily available. I have just operates. The new SRAM eTap recently sold a high-end Scott has removed all wires from the Addict SL with SRAM Red, with drivetrain. Right paddle – used to my customer ordering an eTap to upshift; left paddle – used to be fitted as soon as I can have downshift; with the use of both available ... which could be a few paddles to move the front months off as the first shipment to derailleur providing precise shifting Australia was limited, with a few Focus is about to release the Izalco Max with eTap and Zipp every time,” he said. hundred units on back order carbon clinchers for about $11,000 Photo: Contributed “The unit runs off a small already.” Page 4Sunshine Coast Multisport Mecca, February 24, 2016 News

Young guns impress ALL SCHOOLS Rach gets the Juniors Male job done in NZ at state championships 1. Lachlan Medway AFTER being diagnosed with 2. Felix Graf cancer, Rachael Paxton thought COAST athlete Romy 3. Lochie Armstrong an iron-distance event was Wolstencroft has set the Female beyond all possibility. benchmark ahead of national But on Saturday in 1. Richelle Hill competition in April. near cyclonic Romy won the senior female 2. Bianca Jones conditions, she got division at the Queensland School 3. Jasmyn Coventry the job done at Sport – Triathlon State Intermediate Challenge Wanaka. Championship in hot conditions at Male In what was likely Hervey Bay last Friday. 1. Kieran Croker to be her only Her effort of 2. Luke Harvey iron-distance event, 1:08:17 (750m 3. Todd Baldwin Rachael finished in 11 hours and swim 12:26, 20km Female 16 minutes – the fifth professional bike 35:43, 5km 1. Sam Whitting female across the line (swim run 20:08) secured 58:14, bike 5:57:12, run 4:14:03). 2. Jessica Ashworth victory by nearly “That was the most messed up two minutes. 3. Sam McInnes thing I've ever done. Headwinds That assured Romy Wolstencroft. Seniors and crosswinds saw me witness Romy a place on Photo: Warren Lynam Male another pro female literally blown the Queensland 1. David Pinto off her bike and end up looking team which will a chance of making the 2. Jake Hyne like a victim in a horror film,” she race against the nation’s best on intermediate state team after 3. Jace Grant posted on Facebook. . the same course from April 18-21. finishing sixth in 59:59 (600m Female “Over the moon to finish fifth pro In the senior boys, Jake Hynes swim 11:02 31, 16km bike 31:11, 1. Romy Wolstencroft female from 10 starters with the (pictured above) also booked his 4km run 17:45). 2. Dimi Coventry hardest swim, windiest and spot after he came second with a In the aquathlon, Mitchell Stitt scariest bike and toughest run I've 3. Britany Yarde time of 1:03:11 (swim 10:57, bike finished second 11:59.00 (500m ever done. Quads feel like they've 32:53, run 19:20). run 3:33, 100m swim 3:51, 500m Final team yet to be been attacked by a meat cleaver. Anastasia Heikkila could also be run 4:34). announced. Box ticked- never again!”

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Page 6Sunshine Coast Multisport Mecca, February 24, 2016 Q&A Cyclist in profile

Name: Dave Fellows. Age and marital status: 56 years, married, three kids, three grandkids. Nickname: Dave or on Strava "The Gobi Bear". Birthplace: The back of a short wheelbase Land Rover just outside Orbost, Victoria. Occupation: Self employed. Sport: Cycling Favourite food: Bacon. Favourite drink: Coffee, black over ice. Pet hates: Lack of initiative, laziness, shallow promises. Sunshine Coast cyclist Dave Fellows. Photo: Contributed Favourite ride location: The Sunshine Coast is pretty great for stunning actually and a lot of fun good people through cycling, my bucket-list. riding, offering a lot of everything. I for the riders. This year we have some truly amazing characters, If you could have a celebrity live particularly enjoy getting out introduced a half distance event drawn together through shared with you, who would it be and around the Glasshouse Mountains (110km), the MINIMOO, starting at enjoyment of what can only be why: If I had to chose someone it’s so scenic and peaceful, the Somerset Dam to Mooloolaba on described as a beautiful sport. it’d be someone who has descent from Peachester rates the same day, April 30. All What is your favourite bike: I like achieved much in their lifetime so I very highly with everyone who proceeds from the day will go to most cyclists am firm a believer in could hopefully become a better rides, it’s smooth, fast with well SunnyKids so it’s a special kind of the N+1 law for calculating an person (excuse me while I stick cambered corners. The ride that has a lot of significance acceptable number of bikes one my fingers down my throat). No, I Glasshouse Mountains also for the riders and myself. should own. Under the N+1 law think I’d choose Pluto: he’s loyal, sounds like I’m riding some hills How did you get into riding: I “N” equals the number of bikes harmless and playful, doesn’t eat without having to actually ride too was doing quite a bit of running you currently own. I have two much and won’t crap on the many long climbs so it suits my and smashing myself pretty hard, I bikes I ride regularly, one a Giant carpet. flatlander preferences. wanted to ease into triathlon just TCR with all the trappings, the When you were little what job Bucket-list event: The for fun and bought a bike. That other a bit of a mongrel I built from did you want to do: I wanted to TOOMOO. I dreamed up and was about four years ago, it didn’t old parts and specced-up to suit be a ranger for Parks and Wildlife organised the inaugural TOOMOO take long for me to realise I was my preference to ride the less hilly in Victoria. As a kid I grew up in ride in 2014, but it got out of hand having a lot more fun on the bike, terrain, I call it the “Flatlander”. It’s the country we were in fact and I had to manage the 44 riders it’s a great way to free yourself, to a carbon aero road bike with a hillbillies by any yardstick, I just who joined; consequently I didn't keep very fit and to interact with 56/44 front chain ring allowing me loved being in the bush wrestling get to participate on the bike. We like minded and supportive to punch out a reasonable pace wombats, trapping rabbits and went again in 2015 and this time I individuals. without spinning my legs off, not foxes I figured a ranger would be was all geared up to ride but we Cycling has in a way opened the best for the runs up to doing that all day and I’d be in the were smashed the day before the local community up for me, I Montville but great fun for a Noosa driver’s seat of that Land Rover. (Friday) with that massive weather was until then pretty insular, in that blast on a Saturday morning. Best movie: Tough question. event. Roads were washed away, all my business was offshore and Favourite race: Anytime you have Three movies jump to mind, first bridges submerged and some involved a lot of travel. I had little two blokes on bikes it’s a race, movie I ever saw was Paint Your motorists even lost their lives; connection with anyone here on however I don’t participate in Wagon a musical comedy with consequently again I had to forgo the Coast. Cycling changed all actual racing myself unless you Clint Eastwood as the lead still the bike in order to replan the that, opening my eyes to the count Strava. I do however have love it today, Deliverance and route on the fly. wonderful people and two races I find genuinely exciting District 9 plus pretty much any of It’s a 220km scenic cruise from opportunities available here. to watch the Tour de France and the Monty Python movies, I'll stop Toowoomba to Mooloolaba quite I have met so many genuinely The Tour Down Under both are on now.

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Openseven days www.allezsport.com.au News etra Rio. one at go better to looking be will Olympics and last the at fourth finished who Hauss, David Frenchman re Also winner. championship ITU world five-time a Gomez with Mola, Mario and Noya Gomez Javier pair Spanish from competition qualification.” out year he’s a but course, long the Coast. Gold the until up every race in race to schedule training said. Akrigg Courtney spokeswoman Ironman his Olympics,” make third to wants he that the mat on stamped has who Atkinson history. make to attempt a last-ditch making is 36-year-old the but Ironman 70.3 distance longer the distances. shorter the from hiatus a despite Games, Olympic three for qualify to triathlete Australian first to the bid become a made has who Atkinson Courtney is side men’s the on Norden. Lisa medallist silver Games London as such stars international alongside compete will Gentle Ashleigh and Moffatt Emma legends Coast. Gold the on race qualifying an all-important before hit-outs last their one of with athletes provide will race Coast Sunshine the approaching, history. event’s the fields in strongest the of one feature Pa ITU THIS OKN OGTTEMS U FYOURSELF? OF OUT MOST THE GET TO LOOKING unn sls erswinner year’s last is turning ornywl aestiff face will Courtney in competed previously has “He whole his changed “He’s Courtney is standout big “The to jump the made had Courtney prospect tantalising most The Aussie side, women’s the On Wi Wo re hteOypc fast Olympics the th einrw a help. can we beginner &k you’r If in sessions squad based &r triathlon online custom in Specialising year’ lytreigRio targeting ally l u pitrc will race sprint Cup rld as nigporm,Snhn Coast Sunshine programs, unning okov nock s ck Mooloolaba af eana e& fu rseii ol rjs a orjust goals specific er dfedset field ed Let heeloigt progress to looking thlete ne Tr iathlon nvironment. T: Zero irGomez. Ja- vier champion world Five-time Olympics. third his for to qualify aiming is Atkinson Courtney ob eetd n tmksi a it makes it and selected, be to yet those especially athletes, the said. Akrigg year,” Olympic the of because (division) female and male both across Championship. 70.3 Ironman the host will also Coast Sunshine the when year &t I’ a “It’s field full strong, very a “It’s a in comes line-up strong The utsotgieyuo orjunyt h iihline finish the to journey your on you guide Multisport ann camps raining re lyipratrc for race important ally www.tzeromultisport.com.au Photo: Photo: Wa Wa rren rren Wo Ly Ly nam nam rld ra ucs eei h past.” the in here success great had have Emma and Courtney like athletes and conditions to these used They’re them. for turf home much pretty it’s because Mooloolaba in be to athletes too. up 70.3 Ironman the with Coast Sunshine re e eals iaNorden. sil- Lisa Games medallist London from ver opposition tough face will Moffatt Emma fo lyectn iefrthe for time exciting ally “It’s usieCatMlipr ec,Fbur 4 06Pg 9 Page 2016 24, February Mecca, Multisport Coast Sunshine Wo re lyectn o h Aussie the for exciting ally l hminhpcoming Championship rld Mooloolaba r ac 13. March Mooloolaba men’s. in the Good Cameron and Box be Drew will impress to looking Aussies other while division, the women’s in Samuels Nicky and Hewitt Andrea Kiwis Densham, Erin and Backhouse Gillian Aussies include nre r tl vial nthe in available still are Entries race to set athletes Other ieyu potential your live ht:Jh McCutcheon John Photo: Tr g ru event group age i

6262039aa Contact us: [email protected] Advice Strength training offers benefits

By BRODIE GARDNER Click here to visit Sport scientist, Brodie’swebsite exercise physiologist and professional triathlete

CONTROVERSY has existed for a long time over whether strength training is beneficial or detrimental for endurance athletes including runners, cyclists, swimmers, any self-perceived heaviness or triathletes or adventure racers. fatigue sometimes reported during Kate Schultz undertakes weight training. Photo: Contributed Recently, though, there has the days following strength been an abundance of research training interventions. production, which are both stretching and multiple exposure and information that supports Previously, the typical approach linked to better swimming (strength, stretching and/or endurance performance to strength training for endurance performance. proprioception) exercises on enhancement through strength athletes was to perform high In running, strength training sports injury prevention found training when applied correctly. In repetitions with short rest (eg 20 has been shown to increase strength training alone to have the addition, research also confirms reps with 30 seconds rest), or to middle and long-distance strongest positive effect. resistance training to be the best perform a standard weight-based time-trial performances as well The study reported that exercise intervention for injury training regime (eg 8-12 reps with as improving running economy strength training “reduced sports prevention. moderate rest). (reduced oxygen cost) through injuries to less than a third and One of the main concerns often Conversely, best-practice decreased ground contact overuse injuries could be almost expressed by endurance athletes current strength training guidelines time, increased halved”, while “stretching proved and coaches towards strength found to enhance endurance musculotendinous stiffness, or no beneficial effect”. training is that it will increase sports performance advocate more efficient running Before you remove stretching muscle bulk and therefore add using high loads and low biomechanics. from your training regime, the unnecessary weight to their repetitions. Similarly, for cyclists, strength study only looked at stretching’s desired lean and light bodies. In addition, it is recommended training improves technique, preventative effect on injury and However, recent research to perform the movement reduces the oxygen cost, does not take into account that across a range of endurance explosively during the concentric enhances lactate-profile power stretching and mobility exercises sports indicates that correct phase (when you’re working and increases absolute peak may be necessary to achieve joint exercise prescription and against the resistance), which power and average power range of motion to achieve manipulation of load, reps (the together stimulate increased output over varying distances efficient movement patterns such number of times you perform the muscle power output through (1km-45km). as that during catch phase of specific exercise), sets (the improved neuromuscular function Although often overlooked, freestyle swimming. number of cycles of reps that you (muscle signalling pathways and another key benefit of strength Therefore, is strength training complete), intensity (how hard you recruitment) while minimising training is its preventative effect safe and beneficial for endurance perform the exercise), rest interval muscle hypertrophy. on sports injuries (including athletes? Yes! However, the duration (time period between For swimming, dryland overuse injuries). training program needs to be well performing the exercise, or resistance-based training In 2014, a large designed, functional and subsequent exercise) and exercise interventions have been shown to meta-analysis reviewing sport-specific with a focus on selection can avoid muscle improve stroke length and strength training, correct movement patterns and hypertrophy as well as minimising tethered swimming force proprioceptive training, technique.

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Page 12 Sunshine Coast Multisport Mecca, February 24, 2016 Sunshine Coast Multisport Mecca, February 24, 2016 Page 13 Travel Living like a king ... of the mountain

By IAIN CURRY

INSPIRATION doesn’t come much bigger than knowing you’ve got Simon Gerrans, Richie Porte, Rohan Dennis and Geraint Thomas chasing you down. Not to mention the might of Team Sky, Orica-GreenEDGE and BMC teaming together to crack Adelaide’s hills in hot pursuit of thousands of amateurs tackling the same route on the same day. The Bupa Challenge Tour Ride is the Tour Down Under’s mass participation festival, an impressive cyclosportive/Gran Fondo over the toughest stage of Australia’s annual curtain raiser on the UCI World Tour. For 2016 that meant a 142km trial from the Adelaide suburb of Norwood, up through the Adelaide Hills and Iain Curry, below, loved the 2016 Bupa Challenge Tour. Photo: Contributed down to South Australia’s southern coastline and a finish at closed road, professional time-trial Adelaide Hills. The initial climbs the tourist town of Victor Harbor. starting ramp, riders released were lengthy rather than too A little sting in the tail was the every 30 seconds and decent taxing on the gradient front, location of this year’s King of the prizemoney – $1000 each for the with stronger riders soon Mountain: Port Elliot’s Crows Nest first male and female placings – surging past the stragglers, Rd – a 4km climb with an average plus the honour of sitting in some of whom were walking gradient of 5.8% (but up to 12% in “fastest so far” thrones until your up hills only 10km in – long day places) that riders had to endure time was beaten. King of the Hill in store for those folk. with 118km already in the legs. this year was Rhys Gillett with Well-placed food and For cycling enthusiasts, 11:17.36 while Queen was Nusha refreshment stops, plus participating in the Bupa Kerin with 15:06.78. mechanical help in places, Challenge is an ideal excuse for a As for the Bupa Challenge Tour were excellent and key to cycling-themed getaway. itself, riders could opt for four ensuring everyone had a good The first challenge was, of different start points along Stage 4 day out. course, getting to Adelaide. The of the 2016 Tour Down Under: the With the hills out of the way expense of flights, an extra full fat version at 142.4km ($145 there was ample opportunity to baggage charge with a bike box, entry fee), a 100km route from boost the average speed by hotel room and (large) rental car all Echunga, 70km route from riding in some large and rapid A final lovely descent into Victor added up, but who ever said Strathalbyn or “bring the kids” groups, and I enjoyed chats Harbor with a shimmering ocean cycling was a cheap sport? effort of 36km from Goolwa. The with riders who’d come from all behind was a real highlight, as A positive was the excellent city-start riders (myself included) over Australia to compete, plus was the fortune my riding organisation of the event. Sign-in pedalled off at 6.30am, covering a couple of Europeans making companion and I had as we and official Challenge Tour jersey the identical route to the pros who the ride part of their Aussie rounded the final corner and had collection was easy (despite being would set off later the same day. adventure. Meeting these other the finishing straight – a good in the heart of the city), and with You line up according to your riders is one of the most 300m or so – practically to the cycling expo in the same spot self-nominated speed category – rewarding parts of a ourselves as we enjoyed a Mark there was plenty on offer to help 25-30kmh for example – and cyclosportive. Cavendish/Andre Greipel-esque enthusiasts get caught up in the begin with a police escort, There were few happy faces sprint battle to the finish line, albeit excitement. although the whole of the to be found on the King of the at probably half the speed of I also spotted a few of the pro Challenge Tour (bar the King of the Mountain climb, however. The those freakishly-legged sprinters. riders wandering around (they are Mountains climb) was not over Crows Nest Rd climb was a For those few brief seconds, we of freakish body shape) and team closed roads. Local drivers regular lung-buster for me got a glimpse of what it’s like to be mechanics with some of the respected the riders very well, when I lived in South Australia, a pro rider desperate for a stage two-wheeled hardware to drool however (with the odd exception), and it really is a bitch of a road win (I lost, by the way). over. and it was over-eager bike in places. You know the type; A complementary sandwich For 2016 a new event was a descenders – a few of whom starts off gentle and steady to and fruit greeted us at the finish, public time trial up Adelaide’s came a cropper on tight turns at ease you in, then ramps up to followed by some celebratory Norton Summit Rd, a 5.6km climb the base of hills – that seemed to ensure it’s bum out of the beers in the local pub beside the introduced to give participants the be taking the biggest unnecessary saddle and legs burning. finish line. feeling of being part of a pro time risks. About 12% gradient in A few hours later we enjoyed trial. Blessedly the weather was dry places – including just before eventual Tour winner Simon The route was chosen as, and the temperature in the 20s – it the finish line – is a brutal test, Gerrans score a stage win over according to cycling app Strava, it can be so, so different in Adelaide even without 118km already the course we’d just conquered, was Adelaide’s most popular hill in January – and the route was a completed. More bike-pushing helping give the feeling that, even climb test. Entry fee was $90 and fine blend of decent road surface, walkers than those still turning if just for a day, we were out there limited to 300 riders. stunning scenery and fragrant pedals suggested its riding with some of the world’s It looked an excellent initiative: summer smells through the toughness. best. Page 14 Sunshine Coast Multisport Mecca, February 24, 2016 Advice Knowledge is power with recovery

By MARGIE CAMPBELL Physiotherapist and elite middle distance runner

AT SOME stage in all of our lives we will suffer from an illness or injury. Hopefully it will be something mild which will settle on its own, but in some cases it will require some help from a healthcare professional. There are three very important things you need to ask and, more importantly, understand during your appointment that will ensure you recover as quickly as possible. Why has this happened? Knowing how the injury or illness occurred, the structures involved, and why the body is responding the way that it is will If you have been given exercises or stretches by your care provider, do them. Photo: Mike Richards take the mystery out of the situation. you have to be prepared to help and it all went well – your heart Humans are generally logical yourself. rate calms down, your breathing Click here to email creatures, and once we can Your treating therapist is there returns to normal, and your palms visualise what is happening inside to assist you to get better (note stop sweating. You are much Margie any our bodies the anxiety and the “we” in the original question), calmer because you now know questions associated pain can be better but you have to do your bit as the outcome. controlled. For example, instead of well. If you knew ahead of time it was worrying about the swelling in a If you have been prescribed all going to be fine, you probably sprained ankle, know it is a medication, you need to take it as wouldn’t have gotten so anxious protective mechanism of the body it’s been prescribed. beforehand. It is exactly the same designed to help protect the If you have been given exercises in coping with an injury. damaged tissues and initiate the or stretches, you need to do them. It is incredibly scary in those understanding the ways the body healing process. If you’ve been told to rest, you early stages when you don’t know responds to pain and anxiety, you How long will it take to heal? need to do it. what you’ve done, how badly can deliberately manipulate it to Some injuries we can give a Your therapist cannot do them you’ve done it, and how long it’s bring it back under your reasonably definite answer to (eg for you. It is a team effort where going to take to get back to command. a broken bone will heal in six–12 you and your health care normal again. This triggers that Whether this is taking the pain weeks), but others will depend on professional are working together sympathetic nervous system medication prescribed for you, a multitude of factors. to get you back happy and response, which is not conducive altering your posture or position, For example, the tissues healthy. to healing. or just by lying down and having a affected, your age, gender, The whole “knowledge is When you understand the rest with a heat/ice pack on, it all weight, genetics, activity level, power” can actually be explained process and are aware of the helps in you regaining control over previous history of injuries, and in physiological terms. different stages of recovery, it your recovery process. how long this has been going on. It basically comes down to the allows for the more protective We are responsible for our own But being given an idea of the time two divisions of the autonomic parasympathetic nervous system bodies, and as such it is on us to frame will help prepare you for the nervous system – the sympathetic to kick in. This system is geared know as much as we can about recovery process and give you a and parasympathetic systems. towards a more calming and the injury or illness. goal to work towards. The sympathetic “fight or flight” restorative state. It facilitates Once we are well-informed What can we do to fix it? system works when we need to digestion, the storing of energy, as about the problem the stress of Being given the tools to correct be in a state of heightened well as the regeneration and the unknown is removed. It gives a problem ourselves is incredibly awareness (ie in a situation where replenishment of cells. This us control. It is when we feel we empowering. It is when we don’t there is real or perceived danger system is most active during are out of control that our stress have the appropriate equipment to our mental or physical state). meditation, sleep and resting levels increase, influencing the or knowledge that we become It is frequently associated with (which is why children sleep so different systems in our body that frustrated and stressed. Think an increase in breathing rate, heart much – they need this rest time to can change the whole scope of being faced with a complicated rate and adrenalin production. allow all the new cells to develop the healing process. So please maths equation without knowing Think of how most people feel for the child to grow). ask these questions of your your times tables (or a calculator!). before having to do public Without enough healthcare provider. If the answer When we know what to do and speaking. parasympathetic activity, there is doesn’t make sense, please ask when to do it, we are being given It is a very stressful situation, insufficient cellular repair to heal them to explain it again. the control back over the problem, mainly because we don’t know the injury. It is your health on the line, and rather than the problem having how it is going to go. However, That is why rest is so important you need to be involved with every control over us. But this is where compare it to once it is all over when recovering from an injury. By step of the process. Sunshine Coast Multisport Mecca, February 24, 2016 Page 15 Contact us: [email protected] Motoring This’ll carry the bikes...and the shop

By IAIN CURRY

WE’VE never had so much choice when it comes to discovering our inner truckie. Ram Trucks has arrived after right-hand-drive re-engineering, offering Laramie 2500 and Laramie 3500 4x4 Crew Cab heavy-duty pick-ups able to haul the tonnage only these American pick-ups can manage – around double, for example, what your Aussie Ford Ranger can legally manage. Deliveries across the country have just begun, and we were able to snare a day’s test drive in a 2500 model (the 3500 requires a truck licence) from Sunshine Coast dealer Cricks Nambour. Ram Trucks enter the arena The hulking Ram Trucks 2500 Laramie 4x4 Crew Cab. Photo: Iain Curry against established imported and converted American truck competitors, and it has been an VITAL STATISTICS impressive multi-million-dollar Model: Ram Trucks Laramie exercise. 2500 4x4 Crew Cab. In a nutshell, Walkinshaw Details: Four-door four-wheel Automotive Group and Ateco drive giant American pick-up Automotive (importers of Maserati, truck. Lotus and Chinese brands) have combined to create distributor Engine: 6.7-litre inline American Special Vehicles (ASV) six-cylinder Cummins to sell right-hand-drive Ram trucks can still haul 4500kg). towed. As a standalone vehicle, turbodiesel generating in Australia. Walkinshaw The 2500 Laramie we tested is it’s hardly civilised in the maximum power of 276kW @ remanufactures the Rams to RHD $139,500 before on-roads modern sense of things, but 2800rpm and peak torque of on purpose-built production lines (meaning about $147,000 drive you’ve got a 6.7-litre Cummins 1084Nm @ 1600rpm. in Melbourne that “meets the away), or add $6000 for the even truck engine hauling more than Transmission: 6-speed engineering standards, quality and heavier duty 3500. 3.5 tonnes of American column shift automatic. refinement of the LHD product”, Key to buyers is the quality of heavy-duty pick-up here. And Consumption: while Ateco brings its import, the RHD conversion. ASV has what an engine. The 1084Nm 15.8-litres/100km (as tested). distribution, network, sales and designed the Rams to mirror the of torque is stunning, propelling marketing know-how to the party. factory-sourced LHD variants to the brute in beastly fashion and Payload: 913kg. The ASV Ram Trucks are exacting standards, sourcing the making it ideal for larger tow Braked towing capacity: produced with full volume import likes of a RHD steering system jobs. 6989kg (pintle); 4500kg approval, meaning they are from the same company that The 2500 is coil sprung (the (70mm ball). compliant with Australian Design make the LHD equivalents. 3500 leaf sprung) so ride is Bottom line plus on-roads: Rules and will be the sole importer The dashboard in particular quite comfortable (if bouncy $139,500 before on-roads of Ram models covered by that looked factory-good – there are with no load in the back), and ($6000 more for 3500 version) approval. In addition, Ram Trucks no gaping cracks, squeaks or the cabin insulation impressive. Website: come with a 3-year/100,000km smell of fibreglass to fear here. The hardest part is making it www.cricksnambour.com.au, warranty with roadside assist, Leather seats are huge and fit on the narrow roads through 5441 9500. have passed the ADR crash test cosseting for lengthy journeys, town; while parking and turning (although this wasn’t required), and the RHD footwell has been a six-metre long truck ain’t and the brand already has 18 enlarged slightly, but your resting easy, obviously. rear sliding window, trailer sway dealer sites nationwide. foot is still a tad cramped – These aren’t the cheapo, dampening, dash-mounted trailer “Our customers are excited to nothing uncommon though for stripped-out, entry-level trucks brake controller and diesel smart have Ram Trucks that are purpose converted vehicles. available on the American exhaust brake. You get 18-inch built and designed for the Such is the high specification, market, they’re impressively alloys, keyless entry, cruise control Australian market, backed by a full the Ram is a premium-feeling loaded. Leather trim, heated and very cool remote starting. factory warranty,” said Cricks place to work. Its vastness means and air-conditioned power Ram Trucks and ASV aren’t Nambour general manager Dan the layout is uncluttered, the touch seats, heated steering wheel, doing things by halves here; the Hunt. screen an impressive control unit, dual-zone climate, 8.4-inch organisation looks well set up to Mr Hunt said typical buyers and the only grumbles being a touch screen, bluetooth and deliver strong product with the were those needing to tow larger foot brake and huge column shift hands-free voice command, 2500 and 3500 Laramies and caravans, horse floats, boats or extending too far towards the navigation, a cinematic quality customers will be assured by the cattle. Payload for the 2500 window, making shifts a tad sound system (it’s incredible), factory warranty and large dealer Laramie is 913kg (1713kg for the awkward. electronic vehicle info centre, network. 3500) and the braked towing Sadly we weren’t able to test 240v Aussie plug point, rear- The RHD conversion looks high capacity using a pintle is a mighty the Ram as most will use it, that is view and cargo camera, power quality, as we’d expect of 6989kg (using a 70mm ball you with a substantial load being adjustable pedals, sunroof and Walkinshaw. Page 16 Sunshine Coast Multisport Mecca, February 24, 2016 Sunshine Coast Multisport Mecca, February 24, 2016 Page 17 All the gear Contact us: [email protected] The latest and greatest...

Make every session a touch more tolerable with Pre-sports Antifriction cream, RRP $30. It is a long-lasting anti-chaff cream on a 100% natural base which makes it essential for any hot spot. Protect your skin and enjoy your training. Now in store at Allez Sport Mooloolaba.

The revamped men’s Brooks Launch 3 has rocketed into Allez Sport Mooloolaba. The ultra-light, neutral training shoe is streamlined, cushioned and super springy. Launch yourself into your next run for an off-the-planet experience. RRP $189.95.

The brand-new Cloudsurfer brings “Running on Clouds” to the next level with the most advanced technology improvements in all the right places. Newly developed arrow patterns on the sole of the shoe provide outstanding grip and traction. The open cloud construction saves weight to make the Cloudsurfer lighter than ever before. Check them out at Trilogy Cycles, Noosa Heads, RRP $229.

The all-new Profile Design HD FC 35 System is a low-profile sleek between-the-arms hydration system designed to improve bike handling by moving the complete volume of the bottle between the rider's arms. The hydration systems were designed with one thing in mind – to create a clean front-end solution that thoughtfully integrates hydration, nutrition and electronic needs. Integrated storage streamlines nutrition needs into the rear airfoil compartment. Updates to Garmin’s Fenix 3 multisport watches includes Gar- Computer mount positions perfectly at the front of the system for min Elevate wrist-based heart rate technology, additional activ- optimal viewing. ity profiles and new, stylish watch bands. The three new sap- Check them out at www.ezisports.com.au, RRP $159.95. phire-lens options include a premium version featuring a titanium bezel and band, a version with easily interchangeable leather and nylon straps, and a version touting Garmin Elevate wrist-based heart rate. It now has advanced running dynamics like cadence, vertical oscillation and ground contact time, as Take your swimming to well as a paddling mode that measures paddle stroke count, the next level with stroke rate and distance per stroke to determine efficiency Dare2Tri’s Unisex They are at Cycle Zone, RRP $949. Neoprene Swimshort. They are the perfect training tool to keep you Cycle Zone Mooloolaba mechanic Dan buoyant through your Evans is excited. He rates this as the best in midsection allowing you the business. T- 9 was developed and to work on your stroke licensed by global aerospace leader, The and forget about sinking. Boeing Company, to fill a need for Available at Allez Sport high-performance, long-term metal Mooloolaba now for RRP protection and lubrication. It’s now available $109.95. at Cycle Zone for RRP $25, and $39 for the spray. Page 18 Sunshine Coast Multisport Mecca, February 24, 2016 Planner

Date Event Distance Location Website

February 27 SunshineCoast T:ZeroMultisportishosting acampfor anyone Sunshine www.tzeromultisport.com.au Trail Running interesting in trailrunning,fromthe beginnertothe Coast Camp expert,whether youare taking part in upcoming ultra Hinterland runsorjust starting out. February 27‐28 Atlas Ride 200kmtoRainbow supported andthen jointhe Rainbow www.atlasmultisports.com.au Multisports camp will alsogive participants the skills and Beach Rainbow Beach knowledge of how toprepareand recover for TrainingCamp enduranceeventsthrough nutrition,use of pilates and massage. March 6 Mooloolaba Eventsinclude marathon distance (3km),long course Mooloolaba www.worldseriesswims.com.au Mile –World (2km),short course(1km) and junior (300m 8‐16 years Swim Series and1km 10‐16 years).

March 6 Bendigo Atriathlonperfect foreveryone ‐short course for kids Golden Beach www.caloundratriathlonclub.org.au Caloundra and beginners and asprint distance forexperienced Community triathletes. Short: 300mswim/10km ride /3km run. Bank Just Tri It Long: 600m swim/20kmride/6km run. Kids 7‐9years: Seriesracetwo 100m/2.5km/500m. Kids 10‐12 years: 200m/5km/1km. March 10‐11 Australian Ages 13‐18. 13‐14yrs male andfemale Twin Waters www.triathlon.org.au Youth Triathlon 400m/12km/3km. 15 ‐16yrs 600m/16km/4km. 17‐ Championships 18yrs 750m/20km/5km. Mixed teams relaythree athletes (two males and one female)per team 13‐15yrs 3x200m/4km/1.2km. 16‐18yrs3x 200m/4km/1.2km. March 11 Mooloolaba Startthe Mooloolaba Triathlon Festival with a5km run Mooloolaba www.ap.ironman.com Twilight Run from the Esplanade and part‐way up Alex hill. March 12 Mooloolaba For allchildrenaged7‐13years.Distances include: 7‐ Mooloolaba www.ap.ironman.com Superkidz& 10 years‐100m swim/1km cycle/500m run. 11‐13 Special years ‐200m swim/3kmcycle /1km run.(Age as at Triathlon event day). March 12‐13 Mooloolaba Mooloolaba Triathlon Festival features the Mooloolaba www.ap.ironman.com Triathlon professional ITU sprint event on the Saturday, elite Festival cycling criterium, with the centerpiece the Olympic distance(1.5km swim,40kmride, 10km run)triathlon on the Sunday. March 13 SunshineCoast ROC Race is the originalgameshow‐inspired obstacle Bokarinawww.rocrace.com.au Ridiculous run featuring larger thanlife obstacles including the Obstacle infamous wreckingBall, the sweeper, jump balls,and Course the world’s largest inflatable water slide. Thecourse is 5km in length at SunshineCoastStadium. March 19 Bright Run An exciting glow fun run on March19atNambour Nambour www.brightrun.com.au showground that willraise funds forFusion’s local youth programs. The run is glowthemedwith participants encouraged todress up in glow gearas they run about3km. Child$30,adult $35. March 19 Paddy Pallin Designed for teams of two,the races are fun, fast and WildHorse www.paddypallinadventure.com.au Adventure furiouswithteams havingtochangebetween three Mountain Series coredisciplinesseveral timesduringthe event… mountainbiking, running /trekking, and kayaking. These non‐stop events will take betweentwo to six hourstocomplete. Thecourses consistof15‐25kmof mountain biking,5‐10km of trail running/trekking and 2‐4km of kayaking. March 19‐20 Bribie Tri race Saturday: ActiveKidsand Active FirstTimers: 100m BribieIsland www.bribietri.com four swim/3km cycle/500mrun; 200m swim/5km cycle/1kmrun, 250m swim/6km cycle/2km run. Ocean swim:500mor1.5km. Sunday: Short‐300m swim/10km cycle/3kmrun or Long –750m swim, 20km cycle, 5km run. March 27 Wild Horse TheWild Horse Criterium on Easter Sunday has 80km, Beerburrum www.runqueensland.com Criterium 55km, 33km, 22km and11km running eventsinthe GlasshouseMountains, Beerburrum. This is amulti‐lap event with laps of 11kms, utilising single trackoff the beaten trail, tokeepgravel sectionstoaminimum. There is achangeofdirection at the completionof eachlap. CONTINUED NEXT PAGE Sunshine Coast Multisport Mecca, February 24, 2016 Page 19 Planner

Date Event Distance Location Website

April9 Bay Break Bay Break is arun,bike, swim, walk event held at the www.herveybaybreak.com.au Multisport Hervey Bay SurfLifeSaving Club. The runincludes 2km, Festival 5km or 10km. Swim includes 3km, 1km anda280m swim for kids under13. Cycling featurestwo races, EliteA&BRiders for 30minutes and threelaps, while the second race is opentoall‐comers, 30 minutes and threelaps. Run andswim includes10kmrun &3km swim,10km run &1km swim, 5km run &3km swim, 5km run &1km swim, juniorrun (2km) &swim 280m under 13yrs. April10 SunshineCoast Fun runsof15km, 10km,5km and2km. The15km Coolum www.atlasmultisports.com.au Run Series race challengewill include some off‐roadand sandy two sections. April10 SunshineCoast Six racecrosscountryrunning seriesstaged through Buderim www.sccrosscountry.org CrossCountry the sunshine coast, with12km,6km,4km and 3km Seriesround options,with 2km, 1km and500m options for kids. one April16‐17 Qld X‐Tri Saturday am: QLDCrossTri Champs: 1500m Landsborough www.tre‐x.com.au Championships swim/30km bike/10km run. Sprint Cross Triathlon: andMultisport 400m/7.5km/3.3km. Junior Cross Triathlon: Weekend 150m/5.5km/1km. Dirt Kids CrossTriathlon: 50m/2km/500m. Saturdaypm: Mud Rats Kids AdventureRun, 8kmtrail run, 4kmfun run. Sunday am: 45km XC MTB, 22kmXCMTB, Mud Rats Dirt Bike. Timesfrom tri champs, 9kmtrailrun and 5km MTB combine for Dirt Master and Dirt Mistress titles. April22‐25 Noosa Smiddy Four‐day ride throughthe Sunshine Coast and Gympie Noosa www.smiddy.org.au Challenge regions, covering about 450km.

April24 SunshineCoast Six race cross country running seriesstaged through Caloundra www.sccrosscountry.org CrossCountry the sunshine coast,with 12km, 6km, 4km and3km Seriesround options,with 2km, 1km and 500m options for kids. two April29‐30 18hr Dark Side Two adventure races for all skill levels.The 18hr Dark Sunshine www.adventureraceaustralia.com.au Champsand Side four‐person course includes:Upto70km Coast 12hr Dawn mountain biking, up to40km trail running/trekking, up Attack to 15km paddling adventure legs, intermediate navigation. 12 HourDawnAttack two‐person course will complete: up to40kmmountain biking, up to 20km trailrunning/trekking, up to10kmpaddling, adventurelegs, basicnavigation.

April30 TooMoo 220 One‐day supportedcharityridefrom Toowoomba to Toowoomba www.toomoo220.com Mooloolaba,220km with 2000m of elevation.This to year’s event will includeaMiniMoo of 110km. Mooloolaba

May 8 SunshineCoast Six race cross countryrunning seriesstaged through Glenview www.sccrosscountry.org CrossCountry the sunshine coast,with 12km, 6km,4km and 3km Seriesround options,with2km,1km and500m options for kids. three

May 14 TheIsland Every yearswimmersgather tohelp theNambour and Mudjimba to www.islandcharityswim.com.au Charity Swim Currimundi Special Schools. They swim about 11km Mooloolaba from MudjimbaBeach, outaround Old Woman Island to Mooloolaba. May 14‐16 Ultraman Ultraman Australia is athree‐day, 515km annual Noosa www.ultramanoz.com.au Australia endurancetriathlon.Day 1: Swim 10km and 140km cycleleg. Day2:281.1kmcycle leg. Day3:Run 84.3km.

May 15 Glasshouse TheGlasshouse 50Cook's Tour is an off‐road trailrun Woodford www.glasshousetrailseries.com Trail Series ‐ in Woodford, Queensland with 6.5km, 12km,31km Cook's Tour and51km running events.The coursecoversforest trails and dirtroads withviews of severalvolcanic mountainplugs. May 22 SunshineCoast Six race cross countryrunning seriesstaged through Maleny www.sccrosscountry.org CrossCountry the sunshine coast,with 12km, 6km,4km and 3km Seriesround options,with2km,1km and500m options for kids. four

CONTINUED NEXT PAGE Page 20 Sunshine Coast Multisport Mecca, February 24, 2016 Planner

Date Event Distance Location Website

May 22 Tri Fraser CoastOlympic distance(1.5kmswim, 40km bike,10km run) Uranganwww.trifrasercoast.com triathlon.Active Kids andthe Active First Timers Aquathons:7‐9 years: 500m run/100m swim/500m run.10‐13 years: 1km run/300m swim/1kmrun.13 years+/adults: 1kmrun/300m swim/1kmrun.

May 28‐29 NoosaUltimate Startingwith an ocean swim off Main Beach, with NoosaHeads www.ap.ironman.com Sports Festival 3.8km, 2km, 1km and500moptions. Thenonthe Sunday, Cycle Noosa with 160kmand 85km events. ThereisalsoRun Noosa,with21.1km, 10km or 5kmraces. May 29 Weet‐Bix Open to kids aged 7‐1, TRYathletes start the swim in Kawana www.try.weetbix.com.au/events/sunsh TRYathlon the Olympic‐sizedpool at Kawana Aquatic Centre Waters ine‐coast before cycling along SportsmansParade and running through thegrounds of SunshineCoast Stadium. Approximatedistances areswim75m, cycle3km, run 500mfor ages7‐10, andswim 150m,cycle 6km,run 1km for ages 11‐15. May 29 SunshineCoast Fun runs of 10km,5km and2km, startingfrom La Balsa Buddina www.atlasmultisports.com.au Run Series race Park the 10km and5km eventstake in Pt Cartwright three andthe foreshore at Buddina. June 5 SunshineCoast Six racecrosscountry running seriesstagedthrough University of www.sccrosscountry.org CrossCountry the sunshine coast,with 12km, 6km,4km and 3km Sunshine Seriesround options,with 2km, 1km and500m options for kids. Coast five June 12 SunshineCoast Six race cross country running seriesstaged through Buderim www.sccrosscountry.org CrossCountry the sunshine coast,with 12km, 6km, 4km and 3km Seriesround six options,with 2km, 1km and 500m options for kids. June 12 MountainBike Roundfour of the State Series.Mountain bike Beerburrum www.sunshineorienteers.com.au Orienteering orienteering combines trailriding and navigation. State Series Using specially prepared maps, riders navigate along a network of tracks to checkpoints(controls).Course lengths vary from around 5‐40km. Each event will have anumberofcourses.

July9 SunshineCoast Twilight runatthe University of the SunshineCoast. Sippy Downs www.atlasmultisports.com.au Run Series race Run options include 2km, 5km or 10km. The flat,fast four course has resulted in plenty of personal best results in previous yearsand achancefor newrunners to test themselves in asafe and uniqueenvironment.All events finish witha300m lapofthe world class standard athleticstrack.

July24 Pomona King of TheKingofthe Mountain Festival in Pomona, Pomona www.kingofthemountain.com.au the Mountain Queensland is an all‐day event for the whole family, climaxing with the BendigoBank International MountainChallengewhere competitors run up the face of Mount Cooroora for the4.2km round trip. Also 3km family funrun,2.8km dashand kids 4x700m. August 13‐14 MountainBike Saturday will feature the Queensland sprint and Sunshine www.sunshineorienteers.com.au Orienteering middle distance championships, as well as round six Coast State Series and sevenofthe stateseries. On the Sunday is thelong course championship. Mountainbike orienteering combines trailriding and navigation.

August 13‐14 NoosaStrade Take aweekend off‐road withthe 33km Piccolo Fondo Noosa www.noosa‐stradebianche.com.au Bianche forthose wanting an introduction tothe ‘strade bianche’, or gravel roads. On Sunday thereare two course options: the 133kmgran fondo, or the89km medio fondo.

August 14 Maroochy River Amarathonpaddlingraceonthe Maroochy River Maroochy www.maroochyriverpaddle.com.au Paddle starting upstream at the DunethinRock Scout Camp River andtravelling downstream withthe out‐goingtide to finish 17km later in Eudlo Creekatthe Sunshine Coast Paddlesports Club. Opentoracingkayaks,sea kayaks andfishing kayaks; dragon boatsand outrigger canoes; surf spec skis and ocean racingskis; stand‐up paddle boards; Canadian canoe, plastic sit‐on‐top and anything elseyou might wish to paddle. CONTINUED NEXT PAGE Sunshine Coast Multisport Mecca, February 24, 2016 Page 21 Planner Planner

Date Event Distance Location Website

August 19 Cricky’s Onesie Kick off the 7SunshineCoast Marathonand Mooloolaba www.sunshinecoastmarathon.com.au Run Community RunFestivalwith a1km run on the esplanade in aonesie. Numbers capped at 100. August 21 SunshineCoast Annualrunning festival, including 2km, 5km, 10km, Alexandra www.sunshinecoastmarathon.com.au Marathonand 21.1km and42.2km runs throughAlexandraHeadland, Headland Community Mooloolaba and Maroochydore. Festival September3‐11 Cycle Theride starts in Woodford and ends in the Woodford www.cycleqld.bq.org.au Queensland spectacular HerveyBay.Staged on quietcountry roads, 2016 theridewilltravel throughMaleny, Kenilworth, AdventureTour Gympie, RainbowBeach, Maryboroughand Burrum Headsbeforefinishing in Hervey Bay. September4 Ironman70.3 Theworld’s best agegroup and professional triathletes Mooloolaba www.ironman.com World will converge forthe Ironman70.3World Championship Championship.Morethan 3000 athleteswill compete over a1.9km swim, 90km bike and21.1km run course.

September10‐ Glasshouse TheGlasshouse 100isa100 mile, 100km,50km, 34km Beerburrum www.glasshousetrailseries.com 11 Trail Series ‐ and 11.3km trailrun in the GlasshouseMountains, Glasshouse 100 Beerburrum,Queensland. October 1 Atlas Thethird offour freestyleclinics withDuaneCannell of Buderim www.atlasmultisports.com.au Multisports Makin’ Waves Swim School.This is afreestyle clinic Freestyle Clinic that willimprove your techniqueand increaseyour swimspeed. Ideal for triathletes and open water swimmers. This clinic is structured forswimmers of all levels and abilities. October 8‐9 SunshineCoast Includes King and Queen of the Mountain at Sunshine www.sccyclefest.com.au CycleFest Palmwoodsonthe Saturday,followed by 100km and Coast 25km rides on the Sunday. October 22 Blackall 100 The100kmtrail run traversesthe Blackall Range, Mapleton www.runqueensland.com taking in the SunshineCoast GreatWalk. With a primary 100kmevent,supported by a50km event,has generous cut‐offsof25 and28hours apply for the 50km and 100kmrespectively. October 26 Endura Run In 2016 the EnduraNoosa RunSwim Run will include Noosa www.ap.ironman.com Swim Run theSchoolsAquathlon Challenge. 8‐13 years‐500m run/200m swim/500 run. 14 years andover ‐1.5km run/750m swim/1.5kmrun. October 28 Noosa Come dressed in pink and joinsome of Australia's Noosa www.ap.ironman.com Breakfast Fun premier runner's to run5km and raise awarenessand Run funds for the NationalBreast CancerFoundation. October 28 Arena Noosa Getinvolved in one of Australia'spremier ocean swims Noosa www.ap.ironman.com 1000 Ocean on one of Australia's bestknown beaches. All agesand Swim abilities areencouraged toenter. October 29 Noosa NoosaParade comes alive for the ASICS Bolt, Noosa www.ap.ironman.com Multisport Australia's premier5km roadrace,aswellasa Festival criterium cyclingrace. October 30 Noosa Olympic distance triathlon (1500m swim,40km ride, Noosawww.ap.ironman.com Triathlon 10km run). November 26 Atlas Thelastoffour freestyleclinics withDuane Cannellof Buderim www.atlasmultisports.com.au Multisports Makin’ Waves Swim School. Freestyle Clinic December 12‐HourMS Cotton TreeAquatic Centreonthe Sunshine Coast will Cotton Treewww.msswimathon.com.au Swimathon host itsinaugural MS Swimathon eventtoraise vital funds tohelppeopleliving with multiple sclerosis(MS). December 18 Buderim 9 Climb nine Buderim hills,covering 75km,within three Buderim www.buderim9.com.au hours in one of the Coast’s most challenging cycling events. Participantsalsoraise moneyfor the Cerebral Palsy League. December 28‐31 Atlas Kick‐start the year with an intensive triathlontraining Sunshine www.atlasmultisports.com.au Multisports block, with options for advanced (four days), Coast Christmas intermediate (three days) and beginner (two days). TrainingBlock Endurancetraining, swim and run skills and drills, pilates, nutrition and transitiontechnique.

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