Weekly News #25
6th July 2015
Hi Team,
The Gold Coast Marathon weekend has come and gone again, great results
by the team who headed down.
TIME
SWIM
BIKE
RUN
Marathon:
Chris Jacobson:
Peter Keheller:
Kim Kelly:
Ben Greenslade:
Kelly Seery:
4:03:47 (CJ ran down to the Gold Coast then ran the marathon)
4:19:41
4:25:37
4:27:39
4:35:10
Half Marathon:
Stuart McCormick:
Imogen O’Keefe:
Christine Gillions:
Peter Kelly:
Bre McCormick:
Samantha Hoopert:
1:35:19
1:41:42
1:43:47
1:50:24
1:50:44
2:15:36
10kms:
Aleisha Kelly:
55:56
Upcoming Events:
19th July: Jetty to Jetty: Half marathon, 10km, 5km
1st August: Moreton Bay Grand Prix
8th August 3 Peaks Challenge
9th August: TQ Duathlon CLUB EVENT
23rd August: Straddy Salute
5/6th September: TQ Moreton Bay Tri: CLUB EVENT
13th September: Sunny Coast IM70.3
27th September: QTS Race 1
News:
Annual Memberships:
Thank you for the members who have renewed for the next year with PTC, looking
forward to seeing great things from you all.
Juniors:
Mark August into the diary for a launch date for the Pursue Piccolos, will be a skills
session with a duathlon involved. This was most popular last year with Rhys, Emma
and myself.
Weekend racing:
The Gold Coast running events. Congratulations to all that raced on
Saturday/Sunday perfect conditions for racing. Chris Jacobson or Crazzzzzzzy
Chris ran down overnight to GC then ran the marathon.. incredible athlete.
Fridays session: this week we will need to bring runners with you (in a bag) ready for a
brick session on the Gateway Bridge.
Weekends Training: run Saturday as normal with different distances. Sunday looking
to head to Lake Manchester.. this ride is amazing with some good strength training and
good roads to boot. Do not miss this one.
Club Annual Awards 2014/15
I have 2 dates in mind: Sunday 19th or 26th July… let me know which one suits.
The awards have been voted and counted; the trophies are being made ready for a
Family Fun event.
Beginner 6 Week Programs: these are probably one of our most successful programs
to date and this season we will be launching 4 of them. July 27th is our first one with a 6week lead into the TQ Club Championships Triathlon at Redcliffe.
Be much appreciated is you could share the word around please.
Coach hospital time: see the specialist on the 14th July… will let you know how long I
will be out of action.
Recipe of the week: Banana, maple syrup and cinnamon muffins
Prep time: 15 minutes
Cook time: 20 minutes + 5 minutes cooling
Yield: 12 muffins
Ingredients
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2 cups wholemeal self-raising flour
1 tsp baking powder
1/2 tsp baking soda
2 tsp ground cinnamon
1/3 cup brown sugar
60 mls canola oil
1/2 cup buttermilk
2 tbsp maple syrup
3 bananas, mashed
1 tsp vanilla extract
2 eggs
Preheat oven to 180°C. Grease 12 x 1/3 cup (80ml) muffin pans with melted butter or line with
paper cases.
Method:
1. Combine flour, baking powder, bicarbonate of soda & cinnamon in a large bowl. Stir in sugar.
2. Combine oil, milk, maple syrup, vanilla, eggs and mashed banana in a large jug. Whisk until
well combined.
3.
Add egg mixture to dry ingredients, stir until just combined (do not over mix).
Spoon mixture into muffin pans. Bake for 20 minutes or until cooked through when tested with a
skewer.
Cool in pans for 5 minutes, turn onto a wire rack to cool.
Coaching Sessions for Main Squad:
TUESDAY:
WEDNESDAY:
THURSDAY:
FRIDAY:
SATURDAY:
SUNDAY:
MONDAY:
5:00am: Swim: Chermside Pool: Intervals
5:30am: Run: Toombul Shop Centre: Intervals
5:00am: Swim: Chermside Pool: Aerobic Strength
5:00am: Bike: Leaving from Nundah Track Gateway Repeats
5:30am: Run: 10/12/14/16/20kms Nundah Crit Track
5:30am: Ride: Lake Manchester (80kms)
5:30am: Run: Toombul Shop Centre: Strength
Video of the week
Never underestimate the will to keep going and follow your passion.
https://www.youtube.com/watch?v=kX_hn3Xf90g
Coaches Corner: Strength and Conditioning
Strengthening: Intensity of 1RM
Choosing the Intensity:
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Beginners: 1-2 sets: 15-20 RM: =45-60%1RM,
Novice: 2-3 sets: 10-15 RM: =60-70%1RM,
Accumstomed: 2-3/4 sets: 5-8 RM: for max strength =75-85%1RM,
8-12+: for hypertrophy = 65-75% 1RM
Experienced: 3-6 sets: 2-6 RM: for max strength =80-95%1RM,
6-12+RM : for hypertrophy/strength = 65-80% 1RM
12> RM: for S-E or Power = <65 1RM
Duration & Frequency:
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Beginner: 20-30 minutes 2-3 times per week
Novice: 30-45 minutes 2-3 times per week
Accustomed: 30-50 minutes 2-4 times per week
Experienced: 30-60 minutes 2-4 times per week
Rest Periods Between Sets:
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Control/Stability: 30-60 seconds
Rehab: 30-60 seconds
Hypertophy/Gen strength: 30-180 seconds
Max Strength: 180-300 seconds
Power: 60-120 seconds
Strength=Endurance: 15-600 seconds
As always I am here to help..
Enjoy your week team.
So until next week…
Remember to train hard and train smart!
Coach Andy
P: 0415917949
W: pursuetriathlonclub.com