Mark finishes 17th at Bathurst

Dear Athletes

It's that time of year when we're starting to post out numerous reports of different athlete's results at different multisport events around the country and further afield. Whilst you wouldn't necessarily refer to V8 Supercars as multisport racing, it does require an exceptional level of endurance, skill and mental acuity to perform well in. We are very proud at The TEAM CORE to have one of the best up and coming V8 Supercar drivers in Australia as part of the squad in driver Mark McNally.

Last February, Mark McNally (whom many of you now know who swims at 5.30am on a Tuesday and Friday in Lane 1 when he's in town) joined the squad to build his fitness and endurance for his V8 goals and this last weekend had the chance to perform at the highest level at the Supercheap Auto Bathurst 1000 at Mount Panorama. Running as high as fourth overall at stages in the event, it certainly provided exciting watching for those of us who know Mark. Andrew Holmes (also of Lane 1) said:

"A bit of drama in the last handful of laps pushed them down to 17th overall, but this is a fabulous result. I know I was excited!!"

Mark said of the race:

"The team did an unreal job, I'm really happy with them. Oscar did a great job with the strategy to keep us on the lead lap and a great position, which is probably a surprise for a lot of people that we were running as high as fourth."

Full details of the race can be seen at: http://www.bammedia.com.au/news_article.asp?news_id=11232

From all of us here Mark - well done!!

Results in from Kona

Dear Athletes

Hope you all had a great weekend. Whilst some of us were grumbling about the rain (again!) over the weekend, 6 guys from the squad were doing it tough over in Kona at the Hawaiian Ironman at the weekend. It certainly looked to be a tough day out there and especially the swim and run seemed to knock a few people around a bit. Our local Ironman "guru" (Mr Sandy Burt) who was busy analysing all the results as they were happening in real time believed that whilst the conditions were reported to be very windy on the bike, the times didn't necessarily show this with slow bike rides, but tended to manifest themselves with people struggling a little more on the run this time around.

We await full race reports from the guys when they arrive back, but for now, big congratulations to Ben, Todd, Ron, Matt, John and Rob for getting through the day - I am in awe at your tenacity chaps and would love to one day (one day) be out there at that event!

Cheers

Paul

The painful road from 12:18 to 9:46 Ironman!

Dear Athletes

Today I'd like to share with you Des Adkinson's race report from the recent Challenge Barcelona event - an Ironman distance event in the picturesque city of Barcelona.

I have been coaching Des since 2007 and is one of the athletes that I coach remotely over in the UK using our sophisticated Training Peaks software platform. To be efficient in this manner, communication is essential and Des is extremely good at keeping me informed with regular updates and uploading his data files from his power meter and polar HRM. Whilst some think this is a little "geeky", it was one of the primary reasons why Des was able to knock off a whopping 2.5hrs off his Ironman P.B to record a brilliant 9:46 at the Ironman event!

At 43 years of age, this will ensure that Des has a very realistic shot at going to Kona next year. It wasn't all "plain sailing" though, and whilst Des's report is a little long, it is incredibly detailed and thought-provoking and might just be the sort of thing you need to read if you're considering an Ironman in the next year or so, or even if you're just interested in the science behind what goes into the programs I write.

I've read many a race report over the years, but I'd suggest that this is easily one of the best I have ever read from an "information to others" perspective in particular.

Thanks Des - we're very proud of you! ;-)

Enjoy: http://www.theteamcore.com/images/Barca2009_Race_Report.pdf

Cheers

Paul

Training this weekend

Dear Athletes

Training this weekend looks like this:

Friday - usual 5.30, 6.30 and 9.30am sessions all in operation as well as the 4.30pm Friday afternoon session as well.

Saturday - meet at Cottesloe Beach Car Park ready to leave at 6.30am for a 1.5hr tempo ride up the coast before a quick transition to meet the crew for a swim at 8.00am. No charge for these two sessions. Squad swim at the pool is on again at 1.00pm this Saturday (usual fee applies).

Sunday - not a huge amount of local racing on this weekend, but Carl A, Mel C, Rob B and Helen B are all taking part in the Great Southern Adventure Race this weekend which we'll hear a report back from next week. Sounds exciting!

Also, we have Ron Sammut, Rob Newman, John Annear, Ben Curetin, Todd Skipworth and Matt Illingworth all racing at the Hawaiian Ironman on Saturday too - a monster event!! Let's wish them luck...6 from the squad at Kona - wow guys, you've done well!!!

Cheers

Paul

P.S Great article here posted to me by TEAM CORE Ironman WA prospect and rapidly rising star of 5.30am Lane 1, Dan Timbers: http://www.guardian.co.uk/science/2009/sep/16/teams-do-better-research-proves - thanks Dan - great stuff!

P.P.S News just in from Mel C re. the Great Southern race:


Helen, Rob, Carl and I are heading down to Denmark to do the Mountain Designs Great Southern Adventure Race – it’s a 2 day event with 13 stages covering approx 200kms with running, mountain biking, ocean and river paddling, navigation and rope work (no swimming which explains why you haven’t seen us in the pool much over the last few months!). We’re in two separate teams – Helen and myself have joined with Janet and Keira Macfarlane (she of the there and back Rotto crossing in some crazy fast time), and Carl and Rob are joining two guys we don’t know so well called Brett and Dave from Perth’s southern suburbs. The course we’ll be following is a secret until Friday evening when we’ll receive our course maps and handbooks. There are four people in each team but only three have to do each leg so there is always someone sitting out helping our support crew (Judy Young and Sarah Kepert – names you know well). Apparently you can get updates on our progress over the weekend at http://www.rapidascent.com.au/asp/Main.aspx And if you can keep your fingers crossed for the ocean to be calmer than the 3m+ swells they’re predicting for Sunday – we’d be most appreciative! Hopefully we’ll all return in one piece and you’ll see us back in the pool late next week (well, Helen will be in the UK but hopefully I’ll be back in the pool next Friday).

Polite Reminder!

Dear Athletes

Another chilly one this morning down at Cottesloe, but a few more faces. This session will really get cranking in a few weeks time so please try and get down if you can.

Just a quick (and polite) one today. Please, please, please can I just request that you all make a real effort to have your PAYG session cards with you at EVERY applicable session. 95% of you are great at this and I thank you in advance for your support on this front. With the addition of several new coaches who will start to be involved with the various squad sessions, it is absolutely imperative that each of you have your cards with you at every session as it becomes an increasingly difficult administrative task to keep a track on who owes a couple of ticks on their cards here and there.

You know me, I'm usually like "yeah, no worries!" but now with the larger numbers there's only so much my poor old memory cells can take without resorting to using a more formal register which then detracts from the quality of the coaching due to time wasted.

Sorry to be a pain, but if you could ensure that you have your cards with you and ready to be ticked BEFORE each session, that would be much appreciated!

Anyone needing a new card can order one here: http://www.theteamcore.com/shop.html

Cheers

Paul

Final Call for 10k Relay Swimmers

Dear Swimmers

I'm loving the sunshine this week - top stuff - finally!!

This is just a quick "final call" for any teams keen on entering next Sunday (18th October) 10km Relay Challenge at Claremont Pool. Swimmers can compete in teams of 4 to 8 and can rotate as often or as little as they like (in multiples of 100m) with not every swimmer in the team needing to cover as much distance as the others. It is designed to be a fun, social event for a range of abilities. We have a couple of solo swimmers whom have entered the event and there are still places available in this discipline as well.

Cost = $150 for teams inc. a post-race BBQ and $25 for solo swimmers. Registration will be from 9.30am with the start at 10.00am. I do hope you can make it. Anyone keen on joining a "Coaches Team" with myself and Adam, please let me know (you don't need to be a coach!!). Entries can be made at http://www.theteamcore.com/relay.html Closing date is Wednesday 14th October at 5pm.

Also, this was emailed to me by Paul Downie - well worth a listen for those of you into your ocean swimming this season:

http://www.smh.com.au/multimedia/sport/bloodied-and-bruised-ocean-swimmers-on-why-they-do-it/20091006-gkxq.html

Finally, I am still working hard on trying to get out some training templates for those of you doing the Rottnest DUO and SOLO swims including guidelines on progressive distances etc and also for those of you new to triathlon wondering how best to structure your week. We hope to return to some more structured bike and run sessions also over the next couple of weeks now that the weather is getting better and now that we've successfully run our Coaches Training Day. Thanks for your patience during this busy planning period!

Cheers

Paul

Training this Weekend

Dear Swimmers

Hope you are all well - is summer here yet? Who knows?!

Here's a quick breakdown of what's on offer this weekend for training:

Friday (pm) - 4.30pm swim. I should be there with a session on the board (just depends how many show bags little Jackson wants me to carry back from the Royal Show!) - if not, please follow the session and have a good one!

Saturday (am) - 6.30am cycle ride leaving from the Bell Tower. We also have the 8.00am swim from Cottesloe Beach this week as well. This will be a long continuous swim of between 1600 and 3000m. Both sessions are free to attend. I'm feeling quite amped for a bit of triathlon training myself at the moment, so my suggestion for those keen is for us to meet at 6.30am for a ride, ride 1.5hrs around the river and back up past Cottesloe, hop in for a swim with the group and then ride home via a muffin at Daisies - sound like a fun plan? Obviously if you plan to do this you'll need a small bag for your swim gear (wetsuit, googles, cap etc), a lock for your bike and maybe a change of cycle kit as well. Try to travel light. It'll be a fun change!

Saturday (pm) - 1.00pm squad swim session. Back on at 1.00pm. That's 1.00pm. 1.00pm. Everyone know that its 1.00pm? Good, that'll be 1.00pm then! Sorry for the confusion with these subtle changes to a few of the Saturday swims due to the waterpolo, but this one is 1.00pm! Please pass this on. Thanks!

Cheers

Paul