[Bilbys] Bilbys news 5 September 2011
jessfaulks at hotmail.com
Mon Sep 5 23:03:16 EST 2011
5 September 2011
>From the President
Happy spring everyone! It was nice to have some sunny weather on the weekend. The downside to spring time is of course the magpies, and I nearly experienced my first swooping of the season on Canberra Avenue (fortunately it went for the person in front of me!).
Apologies for once again being late with the newsletter, I plan to hand it over to one of my fellow committee members shortly so you should be able to get them on time again soon.
Swim coach Bill Parker has finished up coaching in Civic. Thank you to Bill for his efforts over the past few months. We will endeavour to find another permanent swim coach as soon as possible, in the meantime we will have some temporary coaching arrangements in place so I ask for your patience and cooperation.
Good luck to everyone racing in Beijing this week at the ITU World Championship Aquathlon, Sprint Distance and Olympic Distance events, and also to all the Bilbys doing the Canberra Times Fun Run.
In the Bilbys diary:
· Bilbys Novice Program 2011 September
· Annual Farrell-Marshall Fun Run 23 October 2011
In this issue…
· Recent results
· Sponsor’s corner – good news from the Bike Shed!
· Multi-sport update – some more new events!
· Upcoming local events (including super crits)
· Announcements and Classifieds
· Calendar of events in September 2011
· Useful links
Capital Winter Sports Fest
Well done to everyone who took part in one of the events at the Capital Winter Sports Fest the other week. A special mention to Shane Mandrell (2nd 10km fun run), Melissa McClusky (1st female 10km fun run), Nuru Somi (1st long duathlon), Glenn Columbine (3rd long duathlon), Jodie Barker (1st female long duathlon), Guy Jones (1st short duathlon) and Hannah McClusky (3rd female short duathlon).
Full results are available on this website:
Huskisson Half Marathon
Congratulations to the Bilbys that headed up to Huskisson on the weekend for the half marathon. Results should be available at www.eliteenergy.com.au
Vikings Triathlon Club Aquathlon
Viking Triathlon Club are holding an aquatlon on Sunday 25 September:
Inaugural Vikings Triathlon Club Aquathon
Location: Tuggeranong Lakeside Leisure Centre pool
Cnr Anketell St & Athllon Dr Tuggeranong 2900
2 k Run /200 Metre Swim / 2k Run
4k Run /400 Metre Swim / 2k Run
Cost $15 per person includes Pool entry
Entry will be on Register Now -
Bilbys appreciates the support of all our sponsors:
Bike Shed – www.bikeshed.com.au – drop in to check out their massive silverback sale!
Hammer N Cycle
Canberra Southern Cross Club - www.cscc.com.au
Downie Design - www.downiedesign.com
Ian Ingram Massage http://members.optusnet.com.au/ingram_ids/
Kingston Physiotherapy - info at kingstonphysio.com.au
Snedden Hall & Gallop – www.sneddenhall.com.au
The Runners Shop – http://www.therunnersshop.com.au/
A message from the Bike Shed:
Over the last few months we have been working to reduce the prices on our range of parts, accessories & clothing. With some help from the strong Aussie dollar, we have been to able to take an average of 15% off the retail price on Shimano parts & accessories.
Here are some examples of the new prices:
R6700 (Ultegra) $220 $160
R5700 (105) $125 $99
R540 $85 $60
A520 $105 $85
MOUNTAIN BIKE PEDALS
M970 (XTR) $350 $199
M770 (XT) $160 $120
M540 $120 $85
M520 $85 $60
M077 (MTB) $140 $120
M087 (MTB) $155 $140
R077 (ROAD) $140 $120
R087 (ROAD) $155 $140
TR31 (TRI) $199 $165
These are not sale prices; these are the new lower prices. So the next time you need anything from a new chain to a new set of pedals please give us a try.
Enjoy your riding in the warmer Spring weather!
The Bike Shed Canberra Team
Braddon 6257 2171 Phillip 6285 2000 Queanbeyan (Hammer n Cycle) 6299 6666
This section of the newsletter aims to provide Bilbys members with an update on multi-sport activities including multi-sport events, mountain biking, kayaking, orienteering and regaining. Many Bilbys enjoy these sports and they can also be used as great cross training for triathlon. If you have any items you would like to add please email jess.faulks at bilbys.orgAnnual CORC Women’s Off-Road skills Camp – 9 – 11 SeptemberThe annual CORC Women's Off-Road Skills camp will be held at Birrigai from Friday 9 to Sunday 11 September 2011.The camp is exceptional value at $300 for CORC members and $330 for non-members. Register online at the MTBA website
We have a fantastic line up of highly experienced (mostly female) instructors and speakers on MTB skills, bike maintenance, stretching and nutrition. The camp caters to
beginner and experienced riders. Other benefits include:
- massage for all participants on Saturday
- freebies from our sponsors Mal Adjusted Dickson or Onya Bike Civic and Belconnen
- a discount bike service voucher from either Mal's or OnyaBike
- a 20% discount voucher from Ride 365 Belconnen
We are also partnering with fundraisers for Hartley Life care (the Hartley Challenge). They will be providing the catering and conducting a silent auction. The silent auction includes a number of items including an entry into the 2011 Scott 24 hour Mountain Bike Race (October 9-10) valued at up to $750 donated by CORC, and a Louis Garneau helmet valued at approximately $200 donated by Ride 365.
2011 Navigation Workshop 10-11 September
Learn to confidently get around in the bush using topographical features and compass bearings together with your map! Learn how useful handrails, attack points and catching features are, and how to get yourself out of that “I’m not quite sure where I am” moments.
Improve your day and night navigation and learn some of the secrets to planning and having a good rogaine. The two-day workshop caters for beginners through to experienced rogainers. Practical sessions are conducted in small groups with much opportunity for one-on-one coaching. Total workshop size limited to 40. Training includes an afternoon of theory (pre-planning for a rogaine, what to take etc), plus four practical sessions (one at night) each between 2 and 3 hours in duration. All venues are within 25 km of the city. The workshop is run by some of Australia’s best rogainers, including two current World and numerous past State champions. Entries are open at http://j15.act.rogaine.asn.au/component/option,com_actra/Itemid,26/evcode,11workshop/lang,en/
Sri Chinmoy Googong Multi-sport challenge – 18 September
The Sri Chinmoy Googong Challenge returns for its 8th edition on Sunday 18 September 2011. The short course is no cake-walk, while the long course can be best described as strenuous - the perfect tune-up for the Sri Chinmoy Triple-Triathlon. Long and short races start from the Googong Foreshores Car Park (northern end) at 10am.
Other Upcoming events in Canberra
The Canberra Times Fun Run – 11 September
This is a long standing event on the Canberra running calendar, with the 10km fun run and walk, as well as the options of a 5km walk, and now a 5km run.
Brooks Spring into Shape Series race 1 – 25 September
Race 1: Sunday 25 September, Race 2: Sunday 30 October
4/8km run and walk
8:00am 4km run, 8:45am 8km run and 10:00am 4km & 8km walk
We are excited to announce the Heart Foundation as our charity partner for the National Brooks Spring into Shape Series. Raise funds for the Heart Foundation by entering the event and creating your very own online fundraising page through Everyday Hero! By registering for the Brooks Spring into Shape series and raising vital funds for the Heart Foundation, you will be supporting their life-saving education and research programs. Cardiovascular disease remains Australia's leading cause of death, for both men and women, with a life lost every 11 minutes.
Start to Finish Event Management is excited to announce the launch of the Brooks Spring into Shape Canberra Series to be held at Grevillea Park. So make the transition between summer and winter now, spring outside, start training and say goodbye to those winter blues.
Held on Sunday 25 September and Sunday 30 October the course offers a choice of a 4km run or walk or a 8km run or walk. All ages and abilities can participate in this event, which is designed to challenge participants, as they take in the sights of this picturesque setting.
Fitz’s Challenge bike ride – 30 October
This year a gruelling new 250km challenge has been added to the routes avaialble as part of Fitz’s challenge. This long gruelling hill grinding odyssey will require you to keep up a high average speed to complete within daylight hours and along with the 205km option it has Audax brevet status and both are qualifying rides for the Audax Alpine Classic ACE 250 km. The event will take place on Sunday 30 October.
But don’t worry if you don’t want to take on this extreme challenge the Epic 205km, Classic 165km and 105km and 50km rides are still going to run as well. All rides start and finish at Stromlo Forest Park and will take you out to see more or less of the Brindabella Ranges depending the option of choice. It’s Canberra's biggest and best-known long-distance one-day participation cycling event and allows you to push yourself and test your capabilities with serious physical challenges. The longer distances are not for the faint-hearted and include some of the toughest climbs in the Canberra region. To enter go to www.fitzs.com.au.
Thursday Night Supercrits
On Thursday afternoons during dayight savings, Vikings Cycling Club will be holding criterium races at SFP.
There will be three events each Thursday:
There will be seperate results for each grade, even though some grades will be racing together as one bunch.
There will be an ongoing pointscore series for each half of the season. The pointscore will be restarted on 5 January. Pointscore winners will be awarded on 22 December and 22 March. Details to be announced soon.
Every week, there will be prizes for the winners of each grade.
Race entry is $5. A Season-entry will be available for the first half of the season for $40 for 10 races. A Season-entry will be available for the second half of the season for $50 for 12 races.
Course direction will alternate clockwise and anti-clockwise.
Grading and promotions are at the Race Director's discretion.
Each race will be starting exactly on time. If you are late, you miss out.
The details for each race are attached.
Jeremy Rhind is the Race Director.
If you have any comments or questions, email me at jeremy.rhind at finance.gov.au
More details here: http://www.vikingscyclingforum.org.au/forum/showthread.php?t=4341
Announcements and Classifieds
Triathlon Training Study
Our previous research show that there is a significant decrease in running performance after cycling at variable intensity so the aim of this study is to undertake a 3 week of intermittent high intensity training block and compare to a high intensity sustained method to see which one helps most in decreasing fatigue during the cycling leg and therefore improve subsequent running performance.
You are eligible for participation in this study if:
You are a male (who runs and cycles) between the age 18 to 45 years old and your running time for 5km (off the bike) is within 21-22min. You have a training history of 2 years of training around 8 hours a week (at least) and are healthy and injury free. No swimming is required during the study.
What do I get for participating?
You will get a hand-out with some information on recovery, training methods (including high intensity training) and nutrition and will also get the opportunity to attend a talk by one of the senior exercise physiologist at the AIS on training methods and adaptation where you can ask any questions you like.
You will be trained with the aim of improving cycling performance under race conditions and maximize subsequent run time. The study will provide you with accurate details regarding your cardio-respiratory (aerobic). You will be provided with a physiological report including your VO2max test, which would be of interest for facing further training in a more precise and effective manner.
You will be given $100 to cover petrol expenses upon the completion of the study. You will also receive recovery packs after each trial and recovery drinks after each training session on top of surprise prizes for the best training effort of the day!
Please feel free to contact me if you need any further clarification or detail on any of it. Your help and time is much appreciated.
My e-mail address: Naroa.Etxebarria at canberra.edu.au
Naroa Etxebarria MSc
Exercise Science - Physiology
University of Canberra ACT 2601
f: +61 (0)2 6201 5615
e: Naroa.etxebarria at canberra.edu.au
For Sale Token T5 Carbon Tubular Front wheel & Rear Wheel (2010)
This item is listed for sale on ebay: Item is listed on Ebay - http://www.ebay.com.au/itm/250886438394?ssPageName=STRK:MESELX:IT&_trksid=p3984.m1555.l2649
For more information contact Trevor - 0422269452
Nutrition Information Session with former pro triathlete Marc Dragan
Members of the Bilbys Triathlon Club have been invited to attend a free nutrition information session with former professional triathlon Marc Dragan. If you are interested in attending please see the link below where you can read further information and register.
Eden Whale Festival bike ride – 30 October
Check out this 48km bike ride held in Eden as part of the whale festival. It is fun and fitness event, and there are stacks of prizes up for grabs.
Calendar of upcoming events
If you would like something included here and on the website calendar, please email jess.faulks at bilbys.org
11 September - Canberra Times 10km Fun Run, 5km fun run and 5km Walk
18 September - Sri Chinmoy Googong Challenge
25 September – TACT AGM
25 September - Vikings Triathlon Club Aquathlon
Other Useful Links
ACT Government Bicycle Safety website
ACT Masters Athletics
ACT Road Rules Handbook
ACT Rogaining Association
AROC Sport – Adventure Racing Outdoor Challenges
Australian Mountain Running Association
CORC – Canberra Off-Road Cyclists
Fix my street!
NSW Road Users’ Handbook
Sri Chinmoy marathon team
YMCA of Canberra Runners Club
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