Inspirational, truly inspirational.
Volume 2 Issue 8
August 2012
Every so often, ordinary people do extraordinary things. Berlinda’s husband
Scott & 3 mates participated & conquered the gruelling Gold Coast Kokoda
Challenge. This is one amazing story from Berlinda, enjoy the read. It brings
home the true sense of mateship, endurance, courage and sacrifice.
The weekend of the 12th & 13th July saw my husband and 3 of his school mates
tackle the Kokoda Challenge, which is hailed as Australia’s toughest endurance
event. Teams trek 96kms along fire trails, cross 12 creeks and summits of 5,000m
verticle elevation. The goal is to complete as a team of 4 in honour of the Kokoda
Track in 1942: mateship, endurance, courage and sacrifice. Scott is a weekend
golfer, watches sport on TV, and has competed in a 5km fun run, his mates were
slightly fitter, with one of them had run a half marathon.
In January of this year Scott spent time in hospital with pneumonia and whooping
cough. When he came home he said to me, “I need to improve my life. I need to
lose weight, get fit and set a goal for myself”. One of his mates suggested they enter the Kokoda challenge, not really understanding what it is all about. B was appointed team director, part coach and head of the WOWS (wives of wannabe sport
stars).
From Start to Finish
August Edition
Saturday morning at 7.00am at the start line was a very moving ceremony from the
Army and ‘True Blue’, by John Williamson. Scott was 15kg’s lighter, the boys were
ready to take on the challenge determined the four of them would finish together.
© Multisport Gold 2012
The WOWs met up with the boys at the 30km mark at the first check point, Polly’s
Kitchen, covered in mud and exhausted. The conditions were atrocious from rain
during the week, they were climbing up vertical hills for every two steps forward
they would slid back one. We fed them, gave them water and changed their socks,
yes us WOWS were down on our knees taking off their stinky shoes and socks!
Checkpoint 2, 48km mark was at Numinbah Hall, their arrival was 12.30am on Sunday morning. The boys were looking very fatigued, with the longest distance they
had covered in training was about 25km. They were very much in unknown territory.
They enjoyed some spag bol, a change of socks & shoes from their loving
WOWS, before heading out again. It was at this stage that they picked up a beautiful young girl called Emma. The 3 members of her team had retired, and she was
not giving up. Of course the boys were more than happy to have Emma join them.
Checkpoint 3, 60km was Army Land at Beechmont. We met up with the boys and
Emma as they were walking through cow paddocks at about 5.30am, all looking
pretty bad especially Scott who was very grey! They been awake for more then 24
hours. The blisters were very bad and there was more sock and shoe changing, application of bandages, they had some food and water, and off they went. At each
checkpoint the boys had a bag of motivational quotes of which one of them would
pull a quote out of the bag and read it.
Last checkpoint 78km was Sunday afternoon at Nathanvale Rd, by this stage many
participants were finished so those that were still going were in a lot of pain but very
determined to get to the finish line. The boys and Emma knew they were only
18km’s from the finish line, staying focused they left the last checkpoint with the
finish just over the range!!!
The families headed to the finish line at Nerang to wait for the boys there. The atmosphere and noise was better than a rock concert. Crossing the finishline saw
lots of emotions, lots of tears and everyone was so proud. The boys showed that if
four ordinary blokes could complete the toughest endurance race in Australia then
anything is possible, the only limits are those that we place on ourselves.
Monthly Gu
~Well done to some of the group who have
been racing this month. The Three Amigos of
Nikki, Gary & Johnny raced Point Cartwright
Fun Run. All had PB’s, a true example of
consistent training.
~A reminder to all that casual fees are due at each
session, unless otherwise arranged. Sessions are
$5 each. CAAC charges a $4 entry fee, which must
be paid each session. There is pool passes available. Please refer to the price structure on page 6,
or ask Coach Alli. ~
Trev participated in a MTB 6 hour enduro at
Canungra on Sunday 27th July. Epic ride by
Trev, well done Champ.~
~ There is always new bits & pieces being added to
the MSGold Website. Keep checking it for new photos, race results. If you have any suggestions,
please let me know~
~Good luck to Skye & Matt, Trev & Kath who
are running in the City to Surf in Sydney on
the 12th August~
~Coomera Parkrun has been launched at Highland
Reserve. This is a free community event every Saturday starting at 7am.~
Mountain Biking Tips
by Britt Caling
Starting to Mountain Bike after being a road rider/triathlete seems like it should be a pretty easy cross-over right? On both bikes
you just sit in the saddle, put your feet on the pedals and pedal in a circle while holding the handle bars right? So, how
hard can it be to start Mountain Biking???
Mountain biking and road riding actually require very different technique and skills. On a road bike, your aim is to sit
on the seat and keep still and stable so that you can generate force from your hips and legs that transfer to the pedals to
propel you forwards as fast as possible. You aim for the bike and rider to be stable.
On a mountain bike, you will need to allow the bike to move around underneath you. The aim is to keep
your centre of mass stable over the centre of the bike, but you will always be moving up and down and
in and out of the saddle adjusting to terrain and obstacles while trying to keep forwards momentum. It
takes time to get comfortable with this movement and these adjustments, so the biggest tip I can give
anyone coming from road riding to mountain biking is: expect mountain biking to be very different and
be prepared to be persistent in learning a new skill!!
Inside this issue:
Inspirational –Kokoda Challenge
1
Monthly Gu
2
Mountain Bike Tips
2
Quote of the Month
2
For sale
3
Big or small chain ring?
3
Sponsor Pages
4
Winter Bike Skills Sessions
5
Upcoming races
5
Banana Bread
5
From the Office
6
Social Events
6
Fee structure
6
Page 2
© Multisport Gold 2012
To read the rest of this great article, http://
www.mygcphysio.com.au/services/articles-usefulinfo/mountain-biking-tips/
Quote of the Month
F r o m St a r t t o F i n i s h
Grab a near-new Cannondale Road Bike - For Sale
For Sale - Super light Cannondale road bike in excellent
condition. Would suit up and coming junior or small female adult. This bike was ridden by the female silver
medallist at the Athens Olympics. Want a piece of triathlon history...this is it!
Frame - custom graphics, 52cm alloy frame, carbon
forks.
Wheels - 650c Mavic Ksyrium Elite. Plus 650c carbon fibre
Zipp 404 racing wheelset (tubular).
Components - All premium quality components (FSA,
Ritchey and Thomson), 10 speed Shimano Ultegra.
Sale Price - $1,000.
Interested? Phone Andrew on 0423 077 386.
Which chain ring should I use?
One of the most common questions I get asked is which chain
ring should I be using when riding? Cycling is a strength sport,
whereby we develop strong legs
to push the cranks faster, for
longer periods of time to produce faster speeds.
That is where the simplicity
ends. There are many schools of
thought by top coaches & pro
athletes pertaining to what
gearing should be used when &
what for.
So lets keep it simple & easy to
understand shall we. Spinning
in cycling is what cruise control
is in driving. The rate at which
you spin determines how much
fuel you burn.
Fast twitch fibres are used for
rapid, forceful actions, they are
not aerobically efficient & can
only be sustained for short periods of time. Muscles used at
faster speeds are the hamstrings, calves, quads.
To the other end of the spectrum, using big gears to grind
away in a low cadence will
mean you will probably go fast,
but not for very long. This is an
inefficient way to train or race
as it will leave your legs feeling
tired & fatigued.
Vo l u m e 2 I s s u e 8
© Multisport Gold 2012
Muscle groups used for Slow
twitch fibres are the larger one,
quads & glutes.
In the 80-100rpm range, your
body will work the most efficiently aerobically, using Type
1, slow twitch muscle fibres for
prolonged exercise. Fat is used
as fuel & the most predominant
in endurance events.
Many people believe if they
push a big gear for the duration
of their long ride they will get
stronger quicker. Wrong. The
only thing you will really
achieve is getting tired quickly
& the increase risk of injury.
As a general rule, all aerobic
riding, recovery and long rides
should be done in the small
chain ring with high cadence.
We are looking for fitness, efficiency & good pedal technique
of complete revolutions. With
out these simple elements it
makes it hard for us to take the
next step up when our technique is poor.
Cadence is developed through
practice. The same power output can be achieved spinning in
small gears as turning over a
big gear slowly. Optimum cadence is when there is no
bouncing on the seat.
Some of the bigger boys in
the squad are not going to be
efficient in the small chain
ring spinning at 120rpm. They
are better to change to the
big ring where they can have
better control of their cadence
& have it around optimum.
Avoid crossing your chain
from the big & small chain
rings at the front to the rear
gear cassette at the back. The
middle gear should be a guide
to which chain ring you
should be in at the front. By
crossing your chain, creates
tension, stretches your chain,
can cause it to drop off or
come off.
Ever seen something looking
like 53 x19 or 39 x 17? These
are the teeth in your rings.
The 52/39 indicates the teeth
in your big & small rings at
the front. The other numbers,
ranging from 12-24 are the
number of teeth on the rear
gears.
There is a number of different
ways to develop strength, but
before that can be achieved,
it is so important to have our
technique right first. So focus
more on cadence & efficiency
rather than grinding away in
big gears.
Page 3
JUST RIDE, ON’s RUNNING, HOPE ISLAND CHIROPRACTIC
Please get behind our sponsors & support them. We are extremely fortunate to have such reputable sponsors in partnership with Multisport Gold, so lets show them how much we appreciate their
support by supporting HOPE ISLAND CHIROPRACTIC, JUST RIDE Nerang & ON-RUNNING.
Just Ride Nerang
Just Ride is a newly located Bike Store at Nerang. Kylie, Mark & the team offer exceptional, personalised attention that is one of the highest regarded in the business. Formally Nerang Mountain Bike
Centre, the team now specialise in road bikes as well as mountain bikes. So for all your servicing,
parts, bits n pieces, look no further than our great friends & sponsors at Just Ride, located at 15
Price Street Nerang, Phone 5596 2911.
On-Running
The On-Running shoe is surprisingly simple, yet highly
functional cushioning element: A piece of circular rubber,
which absorbs both the vertical and the horizontal impact.
As the foot hits the ground with forward momentum, the
CloudTec™ element folds back, effectively allowing the
foot to glide to a softer halt. After landing, the element is
compressed by the weight of the runner, locks together
and is fully firm for the push-off.
Our running shoe sponsor ON-Running has been very generous in offering us a discount of
10% on each pair of shoes, as well as free shipping. If you want to run fast, do like many of
us have done, get your pair of ON’s today. Contact Coach Alli to start running on clouds.
Hope Island Chiropractic Centre
Have a niggle? Need some treatment for an
injury? Then look no further than Hope Island Chiropractic.
Dr Matthew Davidson & his team from Hope Island Chiropractic are here to help! They are
committed to helping the public aware of safety
& efficiency of chiropractic services & that good
health is a matter of choice not chance.
Dr Matthew Davidson (Chiropractic) is the founder & Director, & has many, many years of study
behind him to ensure he offers the best service
to his clients. He is currently Queensland’s only
full body certified ART (Active Release Technique ®) Ironman Provider.
© Multisport Gold 2012
Dr Davidson’s skill has enabled him to work
with some of the worlds best triathletes both
here & Hawaii Ironman World Championships
for numerous years.
The team is located at Hope Island, 2/65
Crescent Avenue. Conveniently open 6 days,
call them on 5530 1306 to make your booking, check out their website at
Www.hopeislandchiropractic.com.au
Winter Bike Skills Sessions
Want to learn how to nail cornering on the Coach Alli & our resident bike expert Trev will
holding sessions to assist our team to be safe &
bike?
confident riders.
Want to learn some tactics for holding your
These sessions will be of 45 mins-1 hour duration
line?
held once a month after long Sunday rides at
Need to improve your bike skills & get more Hope Island.
confident on the bike?
Cost for these session is $2 which will go into The
Afraid of changing a tyre?
Kitty for a group coffee/morning tea after the final
session.
26 August
Upcoming Tri Races
Only about 8 weeks to go till the
season kicks off again!
Moreton Bay Qualifier Race 1
www.triathlonqld.com.au
Port Macquarie 70.3
www.ironmanportmacquarie.co
m
Gatorade Series
www.usmevents.com.au
Triathlon Pink
Multisport Races
23 September
Fun Runs
And for those off road enthusiasts, get into some of these
great races taking place all
over SE Qld!
Fun Runs are so good for off
season training, enjoy some
fast racing!
Anaconda Adventure Race
www.briabanemarathon.com.au
www.anaconda.com.au
Toowoomba
www.trr.org.au
Tre-x off Road Duathlon
WWW.tre-x.com.au
The Stampede
www.thestampede.com.au
Brisbane Running Festival
Marathon
Sunshine Coast Run Festival
www.sunshinecoastmaratho
n.com.au
www.triathonpink.com.au
The Best Banana Bread
Prep Time 5 mins :-)
(Plus 2 hours resting time….not
for the cook...the cake!)
Cooking time: 1hr 10 mins
125g unsalted butter
3/4 C caster sugar
2 eggs
Preheat oven to 170oC. Line 22 x 12m loaf tin with baking paper.
Beat the butter & sugar in electric mixer on high speed until
mixture is light & creamy.
Beat in eggs, then fold in banana using a large, metal spoon.
Sift flour, baking powder & baking soda into the mixture
Add sour cream & walnuts, gently fold in with the metal spoon.
3-4 very ripe bananas (mashed
should = 1 1/2 cups)
Set aside for 2 hours so baking powders can lighten the density of the mixture, it should darken slightly.
2 C plain flour
Spoon into prepared tin & bake in the centre of the oven for
1hr 10 mins, or until skewer comes out clean.
1 tsp baking powder
1 1/2 tsp baking soda
1 C sour cream
1 C walnuts, chopped
© Multisport Gold 2012
Boil kettle, lock away kids, kick out the husband, sit down &
enjoy a slice with your cuppa. Delicious topped with good quality ricotta, drizzle of organic honey & sprinkle of cinnamon.
Believe in Yourself
Race season is just around the corner, we all have goal races to aim & personal goals to strive for.
The off season training is about physical strength & power.
We spend countless hours focusing on getting strong, churning out the kilometres in all 3 displines.
Come race day, many of your competitors, will all have the
same degree of fitness & skills level, strength & speed.
So what makes some athletes emerge winners over overs of
similar abilities?
The answer is – it comes from within! You can be the best
athletes in your age group, but without the belief in yourself,
the determination to be the best you possibility can be will
see you excel over your competition.
Winners are not necessarily born mental tough, but have
trained themselves both mentally and physically the best.
In the Spirit of Sport
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Control unwanted thoughts
Manage emotions
Maintain composure
Refocus to task
Positive mental attitudes
Signing off for another month!
Social/Training Events for July 2012
12th August
Coffee after long ride Hope Island Maccas.
26 August
Bike skills Maccas Hope Island
Coach Alli
Fee Structure
$4
Pool Entry fee at CAAC. Paid per visit to Coach Alli
$5
Casual Visit Must be paid per session. (Unless otherwise arranged.)
$120
Monthly Unlimited sessions and includes weekly personalised training program. Monthly training programs is the best way to ensure maximum performance on time available. Paid monthly
$50 or $90
Session passes for either 10 or 20 visits respectively.
Coach Alli Contact details
Mobile: 0417 554 295
Email: [email protected]
For regular updates on what is happening within Multisport Gold, check out our page on
Facebook. If there is any cancellations due to weather or last minute reminders for various sessions, all notifications will be posted the Multisport Gold Home page.
© Multisport Gold 2012