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Photo: James Ray

MOUNTAIN bikers willsoon be able to literally plottheir course to improvedoff-road riding.Over the next year the

Park are highly rated bylocals, but finding your wayaround can be a challengefor those unfamiliar withthe area.Mountain biking is

way through the terrain,often rated as some of themost challenging trails inQueensland.The trails within

Parklands ConservationPark and Tewantin National

Sunshine Coast TrailsAlliance will installimproved entry maps andextensive wayfinding signsthroughout both Wooroiand Parklands to helpmountain bikers find their

Mapping out exciting futureBy GRANT EDWARDS

To Page 2

Sunshine Coast Daily

Wednesday, December 11

User: Grant.Edwards Time: 12-09-2013 14:52 Product: SMM PubDate: 11-12-2013 Page: EDITORIAL_01

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Sunshine Coast Multisport Mecca, December 11, 2013

surging in popularity andthis latest development couldbe the injection needed tofirmly put the SunshineCoast on the map as adestination for riders of alllevels.Funding was awarded to

Bushrangers MTB ($24,993)and Noosa Trailblazers($16,750) by the QueenslandGovernment’s Friends ofParks small grants program.The Trails Alliance hasmembers from both theBushrangers and TrailBlazers, who regularlyundertake monthlymaintenance of the trails atboth areas and will be incharge of the latest project.They are currently surveyingthe two parks and with acombination of local riderknowledge, survey feedback,QPWS strategic outcomesand Strava popularity, toimprove the legibility andnavigation of the extensiveand often confusing trailnetworks.Signs will featuredirectional information aswell as degree of difficulty.Both Wooroi and

Parklands have extensivecross-country trails, butTrails Alliance memberRobert MacDonald said theycan definitely be improved.“We get a lot of peoplelooking quite lost. It’s evendifficult for us to explain howto get out because we justknow the tracks,” he said.Part of the encouragementfor improved facilities comesfrom Queensland OutdoorRecreation Federation, whichthis year undertook a surveyof mountain bike riders.More than 80% of the2000-odd participants werefrom south-east Queensland,and the majority of themundertook regularcross-country (fire trails andsingle track) riding.Most liked to ride between

21-30km in a session, and alack of trails which suited

their ability along with poormaps/signage were amongthe common complaints.“Generally speaking, the

feedback we have got is thereis a distinct lack of beginnerfacilities for family groups aswell as trails to cater for theadvanced riders, looking for agreater challenge. At themoment everything sits inthe middle,” Robert said.“We want to get the

beginners out there so theycan cut their teeth and thenmove on and go the next levelup.“Also for the advancedguys, we eventually want tocater for as many ridingstyles as we can in the onearea.“We are analysing the

whole network and getting itup to the InternationalMountain BicyclingAssociation (IMBA)standards. They define thewidth of the trail, difficultystandards and sustainabletrail profiles.“Part of our assessmentproject is to look at all of thetrails and what standard theyall are. We are going todevelop our futuremaintenance and

construction strategy toimprove sustainability andgradually bring everything into line with IMBA standards.“We will be expanding on

the audits already conductedby QPWS to alleviate(maintenance) problem areasof the network and limit traildamage caused during thefrequent wet weather weexperience here on theCoast.”Outside of the Friends of

Parks grants, the alliancecontinues to improve the trailnetwork through volunteercommitment and fromgenerous donations fromlocal businesses likeShadforths and Bike Riders,who regularly donatematerials.

The most recent trail careevent this year incorporatedchallenging new technicaltrail feature (TTF) lines.TTFs enhance the

character and difficulty ofMTB trails and can used toimprove environmentalprotection and sustainabilityof the trail.TTFs typically include

three types; natural (exposedrock, natural landscapefeatures), enhanced natural(fallen logs, rock drops) andpurpose built (bridges,berms).Anyone who is interestedin volunteering on a trailcare day or can donatematerials or equipment isencouraged to contact theTrail Alliance.

Putting Sunshine Coast on the MTB mapFrom Page 1

Quinn Steer ripping it up in Parklands. On the cover is Jimmy Dawson. Photo: James Ray

VITAL STATISTICS■ Thirty-two projects will receive $503,350 in funding under theFriends of Parks small grants program to support existing, andencourage new, volunteering efforts on parks and other areasmanaged by the Queensland Parks and Wildlife Service (QPWS).■ Parklands is a tough series of tracks that snake and wind throughthe ups and downs of the 30-odd hectares of former state forestry.It extends from Atkinson Rd West right over to the Bruce Highwaytowards Yandina.■ Wooroi is in Tewantin National Park and features several trails thatvary in length and difficulty. Most are suitable for beginners andpeople with moderate fitness levels. The trails are mostly featured inthe area bordered by Noosa Cooroy, Beckmans and Sunrise roads.

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Tri Alliance is currently working toward a training squad on the Sunshine Coast, and is forecast to start next year.

GET set for a new player inthe triathlon trainingfraternity.Tri Alliance is currentlyformulating a plan to offer itsservices on the SunshineCoast, and is forecast to beup and running by Februarynext year.Started by Mark Turner as

the Brisbane TriathlonSquad, and then expanding toalso have the Gold CoastTriathlon Squad, about ayear ago the two groups

merged with Tri AllianceVictoria.Growing north is part ofthe training organisation’snatural progression.“It’s been part of ouroverall strategy for a while,and in terms of events atNoosa and Mooloolaba, it’sthe Mecca,” Mark said“I have a lot of respect forthe squads that are alreadythere, such as Jason and Lisaat Atlas and Toby fromSunshine Coast Triathlon

Academy, they are goodcoaches and run goodprograms. But there iscertainly room in the marketfor another squad andanother program for peopleto choose.“We are confident in the

way we do things and theway we coach.”Tri Alliance is the largest

triathlon coaching squad inAustralia.Currently on the books are

400-plus athletes nationwide,

including more than 200 inVictoria and 150-plus inQueensland.Mark said with the largest

group of qualified andexperienced coaches andsupport team, Tri Allianceoffers training/coachingprograms that caters for allathletes.He is currently working

with several coaches on theSunshine Coast to finalise theprogram and trainingfacilities.

New squad prepares to join start line


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AND let there be light.Friday night criteriumracing has been embraced bythe Sunshine Coast CyclingClub with the installation oflights at the Girraweenfacility, Sunshine Beach.Last week saw theculmination of the first majorseries, with the nextthree-race instalmentstarting on January 10.While there was criterium

racing last year it was onlyavailable for higher grades.Lighting has enabled the clubto run races for all standards,from juniors through toA-grade.Craig King said it’sbelieved the track on EenieCreek Road is the only one ofits kind to have full lightingfacilities in Queensland.Locals and visitors aremaking the most of it, with

growing participant numberseach event.And you don’t have to be amember to join. The clubencourages riders of allabilities to have a go, with athree-race permit availablefor $44 and it’s valid for threemonths at any of the clubevents.The E and D-grade ridersaverage about 30kmh,C-grade is usually around 36,

B-grade pushes the speed upto about 39kmh whileA-grade is above 40.Sunshine Coast Cycling

Club has paid tribute to LeCyclosportif and VentureCycles, both the Noosa-basedbike shops contributed to theprizemoney and thrown theirsupport behind regularcriterium racing.For more information, visit

www.sunshinecoastcycling.com.au.

Shedding light on racing series


Criterium racing at Girraween track, Sunshine Beach.

VITAL STATISTICSGirraween Summer SeriesRace 3A-grade: 1st Kyle Bridgwood(Bris), 2nd Andy Elshaw, 3rdBen Johnson. Prime lap, AndyElshaw.B-grade: 1st Gary McLennan,2nd Colin Dick, 3rd Craig King.Prime Lap, Gavin Broderick.C-grade: 1st Matt Storer, 2ndMark Etchells, 3rd Brad Fox .Prime Lap, Mark Fielding.Combined juniors andD-grade: 1st Mitch King, 2ndKye Etchells, 3rd GeorgannMcEwan.SeriesA-grade: 1st Andy Elshaw20pts, 2nd BenJohnson16pts, 3rd Sam Stow12pts.B-grade: 1st Gavin Broderick18pts, 2nd Gary McLennan14pts (highest last racefinisher), 3rd Colin Dick 14pts.C-grade: 1st Matt Storer16pts, 2nd Mark Etchells12pts, 3rd Mark Fielding10pts.


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FITNESS is a way of life forMichael Milton.It’s not always aboutpushing the limits, worldrecords or reaching goals,looking after himself andremaining active is a pivotallifestyle choice.The cancer survivor mayhold the world record forbeing the fastest one-leggedman on a ski and nowmarathon runner, but thetime he spends trainingbecomes a break-evenscenario.“I need a training goal. For

me the physical side of life isthere because I have anathletic history but thebiggest motivator for me is tomanage my fatigue levels bystaying fit,” he said.“I find when I lose myfitness I’m in bed everyafternoon for a three-hournap. My fatigue is there butwhen I’m fit I can manage it alot better.“The best way (for me) tokeep motivated is having atraining goal and workingtowards something.”One of his most recentgoals was a marathon.Michael has enjoyed astrong cycling history, but itwasn’t until 2010 when hewas bitten by the triathlonbug. While training forNoosa, he crashed into theback of a broken downgarbage truck.That led to six broken ribsand a fractured collarboneamong a multitude of otherinjuries.But he didn’t give up.When he recovered he tickedoff some spring races nearhis Canberra home beforerepresenting Australia at theBeijing worlds and thenticked Noosa Tri off hisbucket-list in 2011.During his triathlontraining, running withcrutches was somethingMichael had always enjoyed.

He uses crutches becauseof a short stump whichmeans using a prosthetic legfor long periods is notpossible.So to prepare for amarathon, he undertook adevelopment process withsupport from Toyota. Theydesigned custom runningcrutches, which included around cuff to effectively makeeach crutch an extension ofthe arm while also adapting acarbon fibre C-shapedrunning blade at the base toform a spring and helpreduce the impact on hisarms and wrists.Michael set the Gold Coastas his marathon target, andgot a taste of the longdistance stuff by undertakinga half marathon in Canberra.He finished in 2:47.“It was a really tough day. I

screwed a lot of things up,”Michael said.“I over ate pre-half

marathon and over-hydratedand stretched my stomach abit...I wound up with a fewstops and in a lot ofdiscomfort.“When I looked at the GPSdata I think I spent about 15minutes on my arse.

“I learned a bit from thatand then training wentrelatively well for me. I don’talways have the health statusto train like I would like to.“With a case of long term

fatigue post cancer 2007, Ihave to manage that verycarefully. It is very easy to goover the top and then crashfor two weeks.”The D-Day arrived.

Michael toed the line atSurfer’s Paradise for the42.2km trek with Sharkeyfrom Smiling for Smiddyleading the way – filmingevery step via a GoPro tovalidate the feat withGuinness World Records.And with typical

determination, he crossedthe finish in 5:23:30.“The first half was

good…the second half gottough,” he said.Michael describes the

performance as “okay”, andyou get a sense that he maynot be done with marathonsjust yet.He may look to undertake

the distance again but wouldreally want to lock away astrong training block toachieve a sub five-hour time.Like many people, finding

that time to train is one of thebiggest challenges forMichael. With work andfamily commitments, alongwith his health status,“training is hap-hazard atbest”.Michael wears many hats.

He is a coach with the winterparalymic team, has a boardposition on Cancer Australia,undertakes corporatespeaking, runs his ownbusiness of guided cyclingtours, as well as workingwith the Australian Instituteof Sport.Given his workcommitments, Michael iscurrently assessing his goalsfor 2014. He hopes toundertake one or two tris inJanuary, and then perhaps amountain bike stage race.

Challenges help deliver life balance

Michael Milton on his way to finishing the Gold Coast Ma-rathon in a time of 5:23.30.

VITAL STATISTICS■ Michael Milton was born inCanberra. His left leg wasamputated above the kneewhen he was nine years olddue to bone cancer.■ In 2007 he was diagnosedwith oesophageal cancer. Hehad a six centimetre tumourremoved from his throat and isnow in remission. Less than ayear later, he was selected forthe Beijing Paralympics, hisfirst Summer Paralympics, asa cyclist.■ His official time at the GoldCoast Marathon was 5:23.30,beating the old GuinnessRecord of 6:42.47 for amarathon on crutches (oneleg).■ Michael has also walked theKokoda Track twice andscaled Mount Kilamanjaro.■ He holds the openAustralian downhill speedskiing record, beating the toprecorded speeds byable-bodied skiers. Hispersonal best downhill speedis 213kmh (132mph).

By GRANT EDWARDS

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ARE you up to the challenge?Forget speed, the Buderim

Nine is all about pushingthrough the pain barrier anddoing your best.More than 200 riders areexpected to tackle thegrueling event on December22, which dares cyclists to seehow many hills they canconquer.“It is something foreveryone,” Sunshine CoastCycling Club’s Craig Kingsaid.“This isn’t a race, it’s achallenge and that challengeis to see how many hills youcan do in that three hourlimit.“Anyone can do it…the keyis to keep chugging away atyour pace.“And more importantlyraise some money for theCerebral Palsy League.”The challenge has becomea popular annual event onthe Coast’s cycling calendar.Enticing riders is a tough75km course, which startswith registration at Vandy’sGarage/Buderim Lions Park

before rolling down to thebottom of Mons Road.That is where the fun

begins. From there the ridersreturn back up Mons, whichfeatures one long climb witha couple of sharp littlekickers before getting backon top of Buderim.

Next up is Lindsay Road,followed by Jones Road andthen Mooloolaba Road.Fifth in line is Dixon Road,

and then things really gettough with the sharp andpainful Coghill Road.It doesn’t get any easier

with Ballinger Road at

number seven, while the longclimb of Crosby Hill Road sitsat hill eight.The final one is a cracker,with Glenmount Roadassured of providing theultimate test of tired legs.Riders must complete the

hills according to the eventmap and all riders receive ajersey and a certificate toindicate the number of hillsaccomplished.Last week entries were at

130, and if it keeps growing atthis rate organisers will haveto consider road closures infuture years.

Riders ready to face toughest of battles

Troy Fidler with his his children Seth and Coco after completing last year’s Buderim NineChallenge. Photo: Warren Lynam

VITAL STATISTICSWhen: Sunday, December 22.Where: Meet at BuderimLions Park/Vandy’s Garage118 Burnett Street, Buderim.Registration: From 4am,event from 6-9am.Register:www.buderim9.com.au.



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ONE of the wonderful thingsabout Christmas is thatpeople get together andprepare and share specialfoods and dishes with friendsand family.On the flip side, for

athletes in training, excesshigh fat, high sugar food canthrow sports nutrition goalsinto disarray.With a little care andplanning, however, it ispossible to have a festiveseason with more fit foodthan indulgences.Choosing fresh ingredientsand being creative withnibbles and desserts can turnyour festive season into ahealthy and fun time, ratherthan a time ofoverindulgence that youspend weeks working off.Here’s my favourite fit,festive, food tips thisChristmas:Berries and cherries. Not onlyare they packed withantioxidants, vitamins,minerals and fibre butraspberries, blueberries,gooseberries, loganberriesand strawberries are allavailable fresh now and arelow in kilojoules and havevirtually no fat.Frozen berries areawesome blended withnatural or honey yoghurt asan ice-cream alternative, orsprinkled over cereal in themorning.Go nuts. One of the bestoptions is to get fresh nutsstill in their shell – walnuts,pecans, peanuts, brazil nuts,almonds, or pistachios, andhave fun cracking them open

and making a big mess allover the house! It is muchtrickier to overeat them thisway.Always buy nuts raw andunsalted and dry roast themyourself if you prefer themcrunchier.Vietnamese rice paper rolls.Fresh vegetables and herbs,with bean shoots and ricenoodles, and chicken,prawns, marinated tofu orlean pork, these are a funfood to have as an easyfamily dinner or an elegantappetiser with cocktails.Minted watermelon. This istoo easy! Toss chunks offresh watermelon with fresh,chopped mint and keepchilled. Puree for arefreshing drink or servewith natural yoghurt for aneasy dessert or snack.Chocolate coated fruit. Imight be stretching themeaning of “fit food” here,but if you are going toindulge in a little chocolate Ialways think it is better if it’sdark and wrapped aroundsome fruit like freshstrawberries, dates or

Food options fit for the festive seasonBy LORNAGARDEN

Accredited sportsdietician

banana (then frozen – yum!).Roast turkey. Turkey is low infat and high in protein, and agood source of iron, zinc,phosphorus, potassium and Bvitamins. Cook it withminimum fat added, removethe skin and visible fat andenjoy it with a littlecranberry sauce and a plateload of fresh vegetables orsalad.Beetroot. Not only a potentialergogenic aid (see blog inJune 2012) but this vibrantvegetable is also an excellentsource of phytochemicals andantioxidants.Wonderful roasted in a

rocket salad or raw withgrated carrot, orange andmint, or in a fresh juice.Perfect colour for theChristmas table.Mineral water. Add a dash oflime or cranberry juice andmint leaves for a refreshingand rehydrating drinkwithout excess sugar.Mango. It’s not an Australiansummer without freshmango. Enjoy slurpedstraight off its skin, or add tofruit platters, fruit salad,

smoothies, and even salads(with raw macadamia nuts ofcourse).Dips. Fill a platter withgrissini sticks, carrot andzucchini pieces, andwatercrackers with aselection of fresh, low fat dipslike tzatziki, hummus,creamed corn or beetroot,and dip away. A muchhealthier option to crisps andpastries.Remember, keep the

indulgences to just a coupleof days and fill up on fresh,healthy food and drinks therest of the time, and you willenjoy a fit festive season.

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FEAR and intimidation.That’s it. The HamiltonIsland Triathlon (AKA theHammo Tri) was anexperience in overcomingfear and intimidation.Just like a tri, let’sapproach this in atriumvirate of before, duringand the future.BeforeI was really happy with my

preparation. I had beeneating well – I’m a“flexible-control” rather thana “rigid-control” kinda bloke:the 80/20 rule applies. Andmy training had been to myliking. Plenty of “bricks”, rest’n’ recovery periods, and areal solid taper.I was ready, kinda.As it was my first tri, I

really didn’t know if I’d doneenough or the correct type oftraining. And, a big issue forme, is I have an irrationalfear of swimming in theocean. The fear of the “deepblue unknown” grips metightly.Up, up and away we go, and

before we knew it we werepreparing for landing. As theisland came into view, thefirst thing I noticed was itshilly topography – that’sgoing to hurt, I thought.

Sorting through the usualairport caper, it wasn’t longbefore we were in our hotelroom right across the roadfrom Cat’s Eye beach, thelocation for the swim leg.Normally, you'd be happy

having an ocean view, and itwas nice, but, as a“triathlete” with an irrationalfear of the “great blueunknown”, it was prettymuch the equivalent of adead-man walking spendinghis last few days housedacross the road from thegallows.The island comes with the

tri, of course. Every day is aSaturday, or Friday arvo, onHammo. And well, I kinda gota bit excited and

over-indulged on the foodand drinkie-poos on theWednesday and Thursday. I

Surviving the initial torture testBy PETERSLATTERY

Formerprofessionalrugby player,

now bornagain athlete

Peter Slattery finds some speed downhill on the Hamilton Island bike course.

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With some motivation from son Zen, Peter Slattery finishes his first triathlon at Hamilton Island.

woke up Friday, a bit “how’syour father”.As a result, Friday was all

about fruit, pasta, water (lotsof water), rest, and theevent’s info session.Sadly, the info session did

nothing for my levels of fearand intimidation. Firstly, lotsof people had ridden theirbikes to the session. Theirbikes were not like mine atall. They ALL looked thin,light, tight and fast.Mine is a mountain bikewith a stand. Theincongruence was alarming.Penny-farthing versus spaceshuttles!Next, we were taken

through the course layoutthat included three circuits ofvery hilly terrain and a flatsection up and down theairport tarmac. If that wasn’tpeaking my fear andintimidation levels, it wasbrought to our attention thatall bikes needed to be off thetarmac by a certain time, asthey only had a limitedwindow for its use beforeplanes started-a-coming.Being my first tri, Iimmediately started to panic.

My goal was to completethis bloody thing. Would I geta “DNF” on my first go? Thiswould shatter my alreadyone-ply-toilet-paper-thinlayer of “triathlete-ness”.DuringAfter a restless night, Iwoke to a spankinglybeautiful Saturday morning.Warm, sunny, with relativelyno wind – a flat ocean.I’m on the beach, and findI’m the first one here – that’sa win, I reckon. Standingthere alone, with a tattooedright arm and left calf, andmy swim cap goggles on, Iaddressed my fear andintimidation. One thing cameinto my mind – fear andintimidation be buggered.So, we’re off. I’m feeling

comfortable-ish, but did freakmyself a few times withimaginary sightings. I hit thebeach at the back of the pack,but moving.Transition was awesome. I

had a rest and dressedwithout any issues and awayI go on the penny-farthing.The bike leg was tough,

very tough...those hills. Andabout a kilometre into it, Ilent down to get a drink, and

realised I’d forgot my waterbottle. Noooooooo!The hills were tough, butthe tarmac was flat and long.I actually made some

ground on the bike, so I wasdelirious as I hit transitionnumber two. I docked thebike, flicked the helmet offand away I went for about 100metres before I hear a “Mate!You’re going the wrong way”.It was not as shattering or

embarrassing as you mightthink. At this stage I wasabsolutely spent, but alsoreally getting into thechallenge – I was loving it!The run was also tough on

the steep terrain and it feltgreat to hit the beach and thefinish line.My approach to the

Hammo Tri was to complete

rather than compete. And,well, I'm alive, so my first triwas a success!FutureIt was a truly wonderful,

challenging experience. Ikinda had the chest pumpedup as I ran the last 300metres up Cat’s Eye beach tothe finish line. I’m better forthe experience.I’m a fair way away fromfeeling totally comfortableswimming in the ocean, butthat’s not important. I thinkjust challenging myweakness(es) is the thing.And I’m inspired to look

not only at doing more tris,but also at some time in thefuture looking at an Olympicdistance. (Not sure how thepenny-farthing will go,though).

Ticked the box and ready for anotherSLATTS’ TIPS FOR THE HAMMO TRI1. Be aware and prepared for a dose of “Island Fever”.2. The hills are a challenge – train with this in mind.3.Make sure you double-check your event paraphernalia,especially your water bottle!4. Double-triple check the event layout-know which way to run afterthe bike!5. Stay around for the White Haven Beach Ocean Swim on theSunday – it was a great wind down (and you feel like an ocean swimexpert after Saturday).6. Extend your trip past the weekend – Hammo is pretty awesome.

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DEEP water running (DWR)is a great way the improveyour run strength and speedwithout the normal wear andtear associated withlonger/harder miles.I have used it to greatsuccess personally at aprofessional level.I ran a 2.50 marathon at the

end of my first Ironman on60-70 road kilometres a weekand a further 2.5hrs a weekDWR – running on the days Idid not run normally but gotthe benefits of running about12-14 road klometres to every45min of time in the waterplus doing this at a low heartrate and getting the gentlestretch associated by goingthrough the range of motionand getting the core andspecific run muscles – inhamstrings and hip flexorsstrong and in condition forfast and strong running offthe bike.A running injury saw thefinal eight weeks of my runmileage leading to IronmanLanzarote (in Spain's CanaryIslands) in 1994 reduced theaverage per week of 40kmbut thankfully I was able torun in the water every day Icould not run due to theinjury.The end result being fourthoverall in one of the world’stoughest IM events with amarathon split of 3:00:09.I worked with top

Australian pro Kate Major forher first four years in thesport and made DWR anintegral part of her runningregime.Her run steadily improvedto being one of the best in thesport over the marathon andalong the way took victoriesat Ironman USA at Lake

and balanced. You will moveas you do it, so expect to get afew laps in during a 30minDWR.You may feel some fatigue

in the quads on the bike attimes post DWR but you willadapt to this over time.The benefits are great andthe bottom line is that if youdo at least twice a week for aminimum of 30min at a timefor a few months your runtimes off the bike willimprove.Nick Croft is a former

professional and triathleteand Australian Triathlete ofthe year. A two- time NoosaTriathlon winner and coachfor the past 18 years. Nickcoaches athletes of allabilities in his home town ofNoosa and runs Noosa TriCamps and online coachingthroughwww.mscsport.com.au.

Stress free miles...and run fasterBy NICK CROFT

Accreditedtriathlon and

swimcoach, Multisport

Consultants

Clickhere tovisit Nick’swebsite

Placid, New York, IronmanArizona, a few top threeplaces in Ironman Australiaand a podium at the HawaiiIronman.Quite a few of the age

group athletes I have workedwith over the years have hadgreat run results off the bikewith the addition of DWRinto their programs.The main obstacle is what Icall the boredom factor (ofcarrying out DWR) and ofcourse time and the need toadd a DWR onto the start orfinish of an existing swim tolessen extra trips to the pool.Of course there is not a needto add 2-3 hours a week as Idid when I had the time andmotivation.Doing 2x30min DWR a

week will add a further15-20km worth of stress freerun mileage to your weekwith the added benefits Ihave already spoken about.Good times to DWR: Extenda long run – do the long runthen do 30min DWR after(finish the long run at thepool). Do one the day after ahard run session of intervalsor a long run.Do straight after a longride – you get the benefits ofrunning off the bike but getto stay cool and much lessfluid loss from the system.

How to do it: Find a deepenough pool – no feet on thebottom.Some may not need a

buoyancy belt (mostly thosefrom swimming backgroundwith natural floatation).For most though a run vestto help floatation will allowyou to concentrate on yourform rather than worryingabout keeping your headabove water.The plan is to mimic your

normal run form and style asclosely as possible.Hold your arms and hands

the same – don’t cup thehands or try to “paddlealong”.You should aim to have a

slight forward lean – withoutbending at the hips orrunning as though your halfsitting.Your feet will be slightly

pointed so forget about heeltoe foot landing.Work on engaging your hip

flexors to lift your knees andtake a stride out front of youas you draw your leg/s backunder you concentrate onengaging your hamstrings asthese are the prime moversin getting your legs backunderneath and behind you.Arm action is the same as

you would have running onland – in time with the legs

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Gift guide Email us: [email protected]

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STOCKISTS$3#*# '- !- "-*+00 2-%* ),-*'2.##&) '31)(3*1)'/+)

ASICS - Allez Sport MooloolabaASSOS - Cycle Zone

Betty Designs - MissMotivateClif Bars - Allez Sport MooloolabaCrankIt - MG Personal FitnessFelt - Bicycle Centre Caloundra

Focus - Bicycle Centre CaloundraGiant - Spin City CyclesLeluu - MissMotivate

Lululemon Athletica - Yoga VidaMerida - Bicycle Centre Caloundra

Nike - Allez Sport MooloolabaSoleus - Allez Sport Mooloolaba

Specialized - Cycle ZoneS-Works - Cycle Zone

Xlab - Cycle ZoneZealous Swimwear - MissMotivate

Stockists

Cycle Zone7/105 Brisbane Road, Mooloolaba, QLD, 4557

(07) 5478 1001www.cyclezone.com.au

Bicycle Centre Caloundra1 Park Place, Caloundra, QLD, 4551

(07) 5499 6511

Yoga Vida3/121 Brisbane Road, Mooloolaba, QLD, 4557

0414 219 478www.yogavida.com.au

HUB105105 Brisbane Road, Mooloolaba, QLD, 4557

(07) 5478 3723www.hub105.com.au

Atlas Multisports(07) 5351 1826

www.atlasmultisports.com.au

Spin City Cycles122 Brisbane Road, Mooloolaba, QLD, 4557

(07) 5444 3811www.giantsunshinecoast.com.au

Allez Sport Mooloolaba34 Brisbane Road, Mooloolaba, QLD, 4557

(07) 5477 5246www.allezsport.com.au

[email protected]

Clean [email protected]

MG Personal Training0488 605 798

www.mgpersonaltraining.com.auPrices and availability were correct at time of publication.Please contact individual stockists for more information.

.##&) '31)(3*1)'/+)

Gift Certificates

Can’t decide what to get your loved ones for Christmas?All our stockists have gift certificates and vouchersavailable for any value.

Please contact them online or in store to purchase thevoucher and sit back and enjoy the kudos you’ll no doubtreceive.

You’re welcome.



Sunshine Coast Multisport Mecca, December 11, 2013Events planner continued next page.

Upcoming events... Click on the links for more informationGot an event? Email us at: [email protected]

PlannerEmail us: [email protected]

Date Event Distance Location Website

December 15 Hervey Bay

Aquathon race

four

Put the bike away and head for Seafront Oval. Open –

3/800/3, Inter – 1.5/400/1.5, U16 – 1.5/400/1.5, U14 –

1/200/1, U12 – 500/100/500, U10 – 500/50/500.

Hervey Bay www.herveybaytriclub.org.au

December 22 Buderim 9

Challenge

Ride nine Buderim hills and cover 75km in three hours and

help raise money for the Cerebral Palsy League.

Buderim www.buderim9.com.au

December 22 Xtreme OCR

League race four.

Intermediate: 1.5km 25 obstacles (125m elevation). Open:

3.0km 50 obstacles (250m elevation).Masters: 3.0km 50

obstacles (250m elevation). Elite: 4.5km 75 obstacles

(375m elevation).

Landsborough www.xocr.com.au

December 27 Glow Sticks Run Trail walking and running through bush trails guided by the

incandescent glow of glow sticks and fairy lights, 2km, 4km

and 6km.

Twin Waters www.dreamrunevents.com.au

January 10 Girraween

Summer Twilight

Series no.2 ‐ race

one

First race of the criterium series, A, B, C and D grade races. Girraween,

Noosa

www.sunshinecoastcycling.com.au

January 12 Hares and Hounds

Trail Run

The Hares and Hounds Trail Run at Woodford Pool is an

approximately 50km trail race which can be run solo (the

hares) or in a relay team of 2, 3 or 4 members (the

hounds). The hounds start an hour after the hares and try

to chase them down. There are also 10km and 5km events

on trails close to the pool; the relay/ultra goes from

Woodford to Beerburrum and return.

Woodford

Pool,

Woodford

www.glasshousetrails.com.au

January 12 Hervey Bay

Aquathon race

five

Put the bike away and head for Seafront Oval. Open –

3/800/3, Inter – 1.5/400/1.5, U16 – 1.5/400/1.5, U14 –

1/200/1, U12 – 500/100/500, U10 – 500/50/500.

Hervey Bay www.herveybaytriclub.org.au


Summer Twilight


two


Noosa



Summer Twilight


three


Noosa


January 26 Jetts Coolum

Classic fun run

Undertake a 5km run around the T‐Rex at Coolum Palmer

Resort.

Coolum www.atlasmultisports.com.au

January 26 Xtreme OCR

League race five




(375m elevation).


January 26 Pre Australia Day

Obstacle Mud Run

Mud, obstacle racing and a beer afterwards. The course is

2km long, with steep hills and some awesome obstacles.

Depending on the specific event, you may run multiple

laps.

Montville www.mudrunners.com.au

January 31 Glow Sticks Run Trail walking and running through bush trails guided by the


and 6km.


February 1 Noosa Summer

Swim

Ocean swim, 2km, 1km, a 300m kids event, teams charity

relay and a new elite championship format

Noosa Main

Beach

www.weekendwarriorevents.com.au

February 1‐2 Tre‐X Cross

Triathlon Series

Long: 500m swim ‐ 15km MTB ‐ 6km trail run. Short: 350m

swim ‐ 10km MTB ‐ 4km trail run. Teaser: 150m swim ‐

5kmMTB ‐ 1km trail run.

Twin Waters www.in2adventure.com.au

February 2 Gatorade

Queensland Tri

Series Round 6

QTS ‐ 400m swim, 15km cycle, 4km run.

ENTICER ‐ 200m swim, 5km cycle, 2km run.

KOOL KIDS ‐ 100m swim, 2km cycle, 400m run.

Caloundra www.qldtriseries.com.au

February 7 Friday night

criterium

Girraween Twilight Criterium. Girraween,

Noosa


February 8 The Caboolture

Historical Village

Dusk to Dawn

Running/walking events: 12 hour solo; 12 hour relay with

between 4 and 18 participants; 6 hour solo; 6 hour relay

with 2 or 3 participants; 100km; 50km; marathon and half

marathon.

Caboolture www.geoffsruns.com



Upcoming events... Click on the links for more informationGot an event? Email us at: [email protected]

Planner Email us: [email protected]

Date Event Distance Location Website

February 8‐9 Bribie Tri Series

race three

Saturday: Active Kids and Active First Timers: 100m

swim/3km cycle/500m run; 200m swim/5km cycle/1km

run, 250m swim/6km cycle/2km run. Ocean swim: 500m

or 2km. Sunday: 300m swim/10km cycle/3km run.

Bribie Island www.bribietri.com

February 16 Mooloolaba Mile

Ocean swim

1.6km, 800m or 300m ocean swim. Mooloolaba

Main Beach

www.weekendwarriorevents.com.au

February 21 Friday night

criterium


Noosa


February 23 Xtreme OCR

League race six




(375m elevation).


February 28 Glow Sticks Run Trail walking and running through bush trails guided by the


and 6km.


March 1‐2 Bribie Tri Series

race four




or 2km. Sunday: Short ‐ 300m swim/10km cycle/3km run

or Long – 750m swim, 20km cycle, 5km run.

Bribie Island www.bribietri.com

March 7 Friday night

criterium


Noosa


March 9 Sunshine Coast

Run Series race

one

Three‐run series with a choice of 2km, 5km and 10km

distances, 7:30am start at Pt Carwright.

Buddina www.atlasmultisports.com.au

March 9 Caloundra

Community Bank

Just Tri It Series

Short: 300m swim/10km ride /3km run. Long: 600m

swim/20km ride/6km run.

Keith Hill Park,

Caloundra

www.caloundratriclub.org.au

March 9 Kings of the Coast Ocean swim over 3.8km, 2km, 1km or 300m kids dash. Kings Beach www.weekendwarriorevents.com.au

March 14‐16 Mooloolaba

Triathlon Festival

Friday night: 5km run. Saturday: ocean swim, Superkiz

Triathlon and Mooloolaba Special Triathlon. Sunday:

Olympic‐distance triathlon.

Mooloolaba www.usmevents.com.au

March 15 Kathmandu

Adventure Series

Mountain biking, kayaking, trail running and simple

navigation.

Sunshine

Coast

www.maxadventure.com.au

March 21 Friday night

criterium


Noosa


March 28 Glow Sticks Run Trail walking and running through bush trails guided by the


and 6km.


March 30 Caloundra

Community Bank

Just Tri It Series

Short: 300m swim/10km ride /3km run. Long: 600m

swim/20km ride/6km run.

Keith Hill Park,

Caloundra

www.caloundratriclub.org.au

April 20 Wild Horse

Criterium

70km, 50km, 30km, 20km, 10km trail runs. Glasshouse

Mountains

www.wildhorsecriterium.com

April 26‐27 Noosa Ultimate

Sports Fest

Ocean swim: 3.8km, 2km, 1km, and 500m.Cycle: 160km and 85km.Run: 21.1km, 10km or 5km.

Noosa www.usmevents.com.au

April 26‐27 Queensland Cross

Triathlon

Champions and

Queensland Dirt

Fest

Long: 1000m swim ‐ 28km mountain bike ‐ 10.5km run.

Short: 350m swim ‐ 10km MTB ‐ 3.5km run. Teaser: 150m

swim ‐ 4kmMTB ‐ 1km trail run. Dirt Kids: 50m swim ‐

3kmMTB ‐ 500m trail run.

Landsborough www.in2adventure.com.au

Continued next page



Upcoming events...Date Event Distance Location Website

May 11 Sunshine Coast

Run Series race

two


distances, 7:30am start at Noosa Springs Golf Club and

Spa.

Noosa www.atlasmultisports.com.au

May 18 Mountain Designs

Adventure Race

Australia

Choice of courses, team sizes and adventures to suit every

racer from complete novices to hardcore racers. Compete

as an individual, team of two or three. Includes mountain

biking, trail running, trekking and a choice of adventure

legs which might include anything from kayaking,

swimming, canoeing, rock climbing, canyoning, tubing,

abseiling or archery.

Noosa

Hinterland

www.adventureraceaustralia.com.au

June 22 Sunshine Coast

Run Series race

three


distances, 4.30pm University of the Sunshine Coast.

Buddina www.atlasmultisports.com.au

July 25‐26 Caboolture 48, 24,

12, 6, 3, 1.5 hour

races

48 hour, 24 hour, 12 hour, 6, 3 and 1.5 hour races. See

how far you can run or walk in the given timeframe on an

officially measured 500 metre decomposed granite loop.

This event is the AURA 48 hour championships, IAU bronze

road label, and a qualifying race for the IAU 24 hour World

Challenge. It can also be run as a relay team.

Caboolture www.geoffsruns.com

July 27 Flinders Tour A 10km, 25km and 50K trail run in the Glasshouse

Mountains. This is the second event in the Glasshouse

Trails Series. The start and finish at Beerburrum State

School. The ultra runners will run up Mt Beerburrum.

Glasshouse

Mountains

www.glasshousetrails.com.au

August 16‐27 Tough Mudder Hardcore 18‐20 km obstacle courses designed by British

Special Forces to test your all around strength, stamina,

mental grit and camaraderie.

Caloundra

South

www.toughmudder.com.au

August 23‐24 Rainbow Beach

Double Triathlon

An Olympic distance event run over two days. Race 1:

750m/20km/5km, also Active Kids Triathlon (race run in

age groups), Active First Timers Triathlon. Race 2:

750m/20km/5km.

Rainbow

Beach

www.rainbowbeachtriathlon.com.au

August 31 7 Sunshine Coast

Marathon and

Community

Festival

2km, 5km, 10km, 21.1km and 42.2km runs. Alexandra

Headland

www.sunshinecoastmarathon.com.au

September 13 The Glasshouse

100

The Glasshouse 100 is a 100 mile, 100km, 50km, 30km and

10km trail run in the Glasshouse Mountains. There is a

field limit of 350 across all events.

Beerburrum www.glasshousetrails.com.au

September 14 Ironman 70.3

Sunshine Coast

1.9km swim, 90km ride, 21.1km run. Mooloolaba www.ironman.com

October 18‐19 Bribie Island

Series race one




or 2km. Sunday: Short ‐ 300m swim/10km cycle/3km run

or Long – 750m swim, 20km cycle, 5km run.

Bribie Island www.bribietri.com.au

October 31‐

November 2

Noosa Triathlon

and Multi Sport

Festival

Olympic distance triathlon, as well as a 1km ocean swim,

and a run/swim/run event.

Noosa www.usmevents.com.au

November 16 Rainbow Beach

Trail Runs

Run over 43km, 25km and 11km. All events finish at the

Sports Club.

Rainbow

Beach

www.traq.org.au

November 22 Hervey Bay 100

triathlon

2km swim, 80km ride, 18km run. Hervey Bay www.hb100.com.au

November 23 Triathlon Pink –

women’s only

event

Long: 300m swim/9km ride/3km run. Medium: 200m

swim/6km ride/2km run. Short: 100m swim/3km ride/1km

run. Kids: 50m swim/1.5km ride/500m run. Fun run: 5km ‐

2.5km and 1km dash (kids under10 only).

Kawana www.triathlonpink.com.au

Click on the links for more informationGot an event? Email us at: [email protected]






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http://raywhitemountaincreek.com.au/

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This is the final edition of Sunshine Coast Multisport Mecca for the year.

The response has been brilliant, and each week itspopularity grows within a community passionate about

being active and enjoying our spectacular region onfoot, by bike in the water or by boat.

Multisport Mecca has been supported bya strong network of local sponsors, experts and

contributors, including:

Helen Tsitouris, Peter Slattery, Margie Atthow,Katrina Egan, Michelle Singer, Lorna Garden, TobyCoote, Scott Penny, Nick Croft, John Carey, SarahCarey, Catherine Thiele, Geoff Lovell, Duane Cannell, Jason Crowther,

Andy Wheatley, Anna Mendes, Robbie Andrews and Jed Law.

Thank you for your efforts in 2014, we look forward to delivering abigger and better Multisport Mecca in the New Year.

Farewell to an action-packed year


http://www.cricks.com.au/


[email protected]

Gift Vouchersfor Christmas

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http://lornagarden.com.au/

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