Welcome baby Jackson!

** WARNING - CLINICAL TESTS HAVE CONCLUSIVELY SHOWN THAT FRIDAY'S FRESH & FRUITY SWIM SESSIONS CAN INDUCE LABOUR!! **

Dear All

Many thanks for all your well wishes - Mish and Paul are now the proud parents of Jackson James Newsome, born at 2.00am on Saturday 28th February 2009 and weighing in at exactly 7lbs0oz! Mother and bambino both doing well!

We are so happy!

Paul, Mish and little "J.J" x

BBQ this evening cancelled!

Dear Athletes

Hope you have all had a good week. It was good to see so many of you down for the swim session this morning - quite an interesting one indeed with all the pacing strategies involved, I'm sure you learnt a lot, especially if you went off too fast!!

Sincerest apologies but we have to unfortunately cancel the post-Rotto BBQ planned for this evening at our place. Initially this was due to low numbers with many people being away, then we heard that ColdPlay was playing at Burswood Dome (my favourite band!) so we bought tickets for that, but as it turns out Michelle has actually gone into labour so everything has been scrapped and obviously this is now our # 1 priority! Very exciting stuff - I'm nervous as heck (and I've got the easy job!), so please excuse me if you don't hear from me over the next few days!!!

So, plan of action:

• Friday - no BBQ.

• Saturday - ride at 6.30am from the Bell Tower (probably without me!) + 1pm squad session will still be on with Adam coaching, so please still attend if you had planned to do so.

• Sunday - women's TRI up at Hillary's.

• Monday - Labour Day (quite appropriate really!) - no formal sessions but Busselton HIM group should still aim to get their run (1h30) and bike session (1h20 inc. 30 mins at 80 - 85% inc. a burst out of the saddle every 2 mins for 10s lifting cadence to +110rpm) in as per the program. No Time-4-Me session.

• Tuesday - back to the normal program as per http://www.theteamcore.com/weeklyprogram.html - I'll see you back on pool deck at 5.30am probably looking a little hagged and maybe with a bambino in tow for its first swim session (you have to start 'em young you see! LOL!)

I'm stoked! Cheers,

Paul

Rottnest Boot Camp & Labour Day

Dear Athletes

Please be advised that bookings are now being taken for our super-funtastic Rottnest Boot Camp on the 3rd to 5th April. Space is limited to the first 20 registrants and cost for the weekend including all travel, accommodation, breakfast, our Taper Time Tapas evening and an awesome weekend of coaching is just $220.00 per person. Please visit http://www.theteamcore.com/bootcamp.html for more information and to book.

Please also be advised that there will be no formal training sessions in operation on Labour Day (Monday 2nd March). All sessions will resume as normal on Tuesday 3rd March.

Thanks

Paul

Life after the Rottnest Swim

Dear Athletes

It was suggested this morning by Bill C that we should look towards building up for another small event whilst the weather is still good. For those of you who would normally classify yourselves as "swimmers" over "triathletes", why not consider having a go at the following two events:

• City of Perth Triathlon on 15th March - 400m swim / 10km cycle / 2km run

http://www.challengeseries.org.au/Perth/Olympic/Series/Background.aspx

• Hillary's Triathlon on the 5th April - either 250m / 7km / 2km or test yourself over 750m / 20km / 5km

 

http://www.trievents.com.au/08-09ts-r5ei.html

You don't need a flashy bicycle and at the very worst you could walk the run if you wanted to...but most of the rest of the Half Ironman crew will be at these events so it could be a good time to have a go.

So, if you are keen, don't forget we have a Monday evening cycle session at 6 / 6.15pm from the bottom of Reabold Hill and a Thursday evening run session at 6 / 6.15pm from the western-most carpark on Lake Monger drive that would be suitable for you to attend as we base these sessions on your own ability as opposed to feeling like you have to keep up with someone faster than yourself. What's more, you can just use your existing PAYG card - easy!!

And if you really get into it...why not look at entering a team for the Busselton Half Ironman on the 2nd May. One of you will swim 1.9km, the other ride 90km and the last will run 21.1km - not as scary as it sounds when you break it down like that!!

Cheers

Paul

More results from the Rottnest Swim!

Dear Athletes

I've been busily compiling all the DUO and TEAM entrants from within the squad and their results at the weekend. I have to say, there were some great results but equally some very amusing team names too! Well done to you all. Please let me know your stories and also any photos that you took as well as I'm really keen to get a page on the website going for the squad. Here we go (place-getters are highlighted in blue FYI):

DUOS

• 207 Sick Nuts - Esther Middleton & Ariaan Purich = 7th in female +50 in 9h24
• 227 Slow & Steady - Ray & Sally Steffanoni = 7th in mixed +75 in 7h30
• 249 Fatboys Swim - Damon Cook & Andrew Maslen = 13th in male +75 in 6h44
• 315 Full Steam Ahead - David Fitzpatrick & Julie Saunders = 9th in mixed +50 in 7h19
• 341 Chelsea - Millwall Alliance - David Bishop & Mike Hodgson = 29th in male +75 in 8h36

TEAMS

• 503 Walruses - Jeremy Buttsworth & Co. = 3rd in male +200 in 6h07
• 518 Aquadragons Platinum - Tim Humphry, Bevan Lawrence & Co. = 1st in mixed +200 in 7h03
• 519 Aquadragons Grace Darling - Annette & Guy van Hazel & Co. = 2nd in mixed +200 in 7h06
• 641 Aquajets - Carl Andrews & Co. = 22nd in male +150 in 6h25
• 668 Happy Snappers - Keith Anderson, Paul Merson & Co. = 75th in male +150 in 7h57
• 676 The Four Bubbly's - Anne-Marie Kerr & Co. = 6th in female +150 in 8h09
• 688 The Black Liners - Andrew Hopkins, Adam Wheeler & Co. = 12th in mixed +150 in 6h48
• 698 South Perth Swim Team - Marie-Therese Hunter & Co. = 16th in mixed +150 in 7h16
• 751 The Pole Dancers - Stuart Gicquel, Clare Hanavan & Co. = 7th in mixed +150 in 6h30
• 777 Mother Ship - Courtenay Broderick, Catherine Fletcher, Nick Grey & Jackie Steinepreis = 38th in mixed +150 in 8h18
• 921 Goodies Day - Lisa Day, Georgina Good & Co. = 35th in mixed +100 in 7h39
• 955 Team O2 Group Training - Caitlin Hunt, Rhianna Hunt, Jen Newman & Co. = 32nd in mixed +100 in 7h27
• 963 Sirens - Kym Benbow, Liz Humphry, Stephanie Marsh & Heather Meredith = 11th in female +100 in 8h38
• 983 Gangreene - Liza Magennis, Vera Sistenich & Co. = 48th in mixed +100 in 8h03
• 987 Burnt Sausages - Rob Murdoch & Co. = 86th in male +100 in 8h46
• 990 ORCA - Rob van Selm & Co. = 28th in male +100 in 6h48
• 1008 The Long and Short of it - Jan Symmington & Co. = 18th in mixed +100 in 6h49
• 1010 KAAN Do - Kristy Fogarty & Co. = 2nd in female +100 in 6h31
• 1017 TEAM G.I.D - Anthony Williams, David Wysocki & Co. = 50th in male +100 in 7h22
• 1032 Zebras - Catherine Carney, Moses Matema & Co. = 52nd in mixed +100 in 8h14

CHARITY

• Dream Time - Desiree Silva, Mary Tennant & Co. = 3rd in female CHARITY in 8h16

I think that's everyone, if I've omitted you by mistake, please let me know! 

Cheers

Paul

Rottnest Channel Swim Results

Dear Athletes

Well the bad news is that the Rottnest Channel Swim is sadly over for another year, but the good news is a) we had some stellar results from our 86 competing swimmers and b) it's only 5 months until we start cranking it all up again!! So it's not all bad!

It looked like it was going to be a day for records and the buzz before the race was all about if the long-standing solo record of 4h00'15" would go after 7 years. Sadly this was not to be, despite looking that way even up to the halfway mark in the race. Strong currents in the final 3km and surprisingly choppy conditions through the Gage Roads threw everyone's fast times well out of the window. The usual plan is to head south in the event of a late sea-breeze kicking in, however this proved disastrous for those who tried this to the extreme, leaving a very hard slog against the current once you reached Philip Rock. Still, whilst the average solo / duo / team unit appeared to be roughly 30 to 45 minutes slower than either last year or they had anticipated, it was a great day and best of all, no-one got attacked by a shark!

Who competed:

We had 12 solo swimmers from the squad plus another 8 whom I have been coaching with 121 Video Analysis and Stroke Correction complete the swim; 8 duo swimmers from the squad and another 6 from 121s who completed the course; and finally 31 team swimmers from the squad plus another 21 whom I have been coaching on a 121 basis. All up, thats 86 people who deserve a thorough round of applause and congratulations for getting through the swim - now the world's biggest open water channel swim in its 19th year!

Solo Swimmers:

If you have been considering a solo attempt over to Rottnest, I strongly encourage you to speak with those within the squad who attempted it for their first time this year. They will tell you that the training hurts; the stingers suck; the coach smells and is often grumpy in the morning; and that the last 3km seem like they're going to take forever - but most importantly they will tell you about the great sense of accomplishment you will feel once you (finally) reach the island and that this is what makes it all worthwhile. So without further ado, congratulations to the following solo swimmers - you did great!

• 6th male & 9th overall in 5h24: Paul Newsome
• 8th male & 12th overall in 5h36: John Edwards
• 5th female & 13th overall in 5h38: Ceinwen Williams
• 31st male & 46th overall in 6h40: Laurent Velay
• 37th male & 53rd overall in 6h49: Andrew Hunt
• 50th male & 73rd overall in 7h22: Wayne Morris
• 53rd male & 80th overall in 7h34: James Andreson
• 66th male & 96th overall in 8h17: Justin Mann
• 33rd female & 103rd overall in 8h24: Emmy Poulson*
• 86th male & 125th overall in 9h15: Paul Downie
• 89th male & 128th overall in 9h30: Sylvain Guillaume
• 40th female & 129th overall in 9h40: Kathy Phillips

* Special mention ought to go to Emmy Poulson for her sterling effort on Saturday. In 2006 Emmy was one of the last swimmers across the line in 11 hours and 30 minutes and narrowly avoided the closing cut-off. This year, without a question of a doubt, Emmy has been the most diligent and consistent athlete with her training and preparation for this event not having missed one training session in the last 7 months! Despite vomiting from sea sickness and not being able to take on any nutrition at all in the last 4 hours (!) she was rewarded on Saturday with a personal best time of over 3 hours and finished well within the main field too!!! Amazing stuff. 

A 'note' on James Anderson's arm read "J.K.S" (Just Keep Swimming) and this I think sums-up the necessary mental attitude that everyone needed for this event - when the chips are down, you've just got to "J.K.S"!!!

Full results of the event can now be seen at http://www.watoday.com.au/static/rottnest/

We'll be having a post-race celebration at our place (22 Fairfield Street, Mount Hawthorn, WA 6016) on Friday 27th February 2009 at 6.30pm. Please make sure you pop by and say hi and share a few beers and stories with us!

I'll see you all down at the pool this week (oh yes, the fun doesn't stop here - we'll still be getting all "fresh & fruity" don't you worry!). I'll be the guy proudly displaying his Rotto Solo number plate on the back of his Vespa (if it fits!!).

Cheers and well done to everyone involved and all your support crews, without them none of this is possible! Remember that.

Paul

P.S Here's some photos to enjoy too - courtesy of our roving reporters Adam and Michelle! If you have any race stories and photos you'd like to share with the TEAM CORE, please forward them to me - I think we'll create a little space devoted to this on the website for people to peruse.

Training announcements for this week!

Dear Athletes

Well after a busy weekend with the Rottnest Channel Swim now over, we're right back into the swing of things this week as we prepare for week # 7 of 16 for our Busselton Half Ironman Program. 

IMPORTANT: Please make sure that you get your orders in for our great looking team cycle kit as soon as you possibly can. Full details and ordering can be done at http://www.theteamcore.com/teamkit.html We need to have the orders in to the manufacturers by Tuesday this week, so please help us by sending in your requests. We will have the kit ready for collection on the 2nd April. I will be contacting the manufacturers again today to confirm sizing (as I know a few of you are wondering about this), but please go by the charts listed on this page first as a guide. If you fail to place your order we won't be receiving any further kit until June at the earliest, so please don't delay! Thanks in advance!

Please be aware of the following this week:

1. Both the Time-4-Me swim session at 9.30am and the Bike Intervals at 6 / 6.15pm will both be on as usual on Monday.
2. We are anticipating a small lull in numbers in our early morning squad sessions (5.30am, 6.30am and 7.30am) on a Tuesday and Friday morning for the next couple of weeks following the Rottnest Swim, however, THESE SESSIONS WILL STILL BE RUNNING. Please, please, please, if you have been a regular for these sessions but now know that you may take a couple of weeks off or re-start again in the winter, please let me know asap as we have a few people seeking to join these sessions in the interim period in preparation for the Busselton Half Ironman in particular.
3. On Tuesday evening at 6pm at the Claremont Pool we shall be holding an informal discussion for all those interested and part of the Half Ironman Program on the topic of nutrition (both pre, during and after training / race day). This will be an excellent opportunity to get your nutrition plan sorted in lead up to the event. Nutrition really is the 4th discipline in this type of event - get it wrong and your race is over. Immediately afterwards we will have a squad swim session at 7pm.
4. Wednesday's early morning cycle ride at 5.50am from the Bouchard Cafe will be back to normal after last week's recovery session - I'll be in attendance on my trusty Vespa!
5. Wednesday's Time-4-Me session at 9.30am will (for this day only) take place down at Cottesloe Beach, meeting on the grassy area directly adjacent to the Indianna Tea Rooms and looking out at the Pylon. Another excellent opportunity to develop your confidence in the openwater and practice some ocean-specific skills. We'll be meeting at 9.15am for some stretching prior to the session.
6. Thursday's run session will be as normal at Lake Monger at 6 / 6.15pm and the 4 Fresh & Fruity Friday swim sessions at 5.30am, 6.30am, 7.30am and 9.30am will all be on as usual at Claremont Pool.
7. SOCIAL DO: On Friday at 6.30pm we will be holding a BBQ and drinks at my place (22 Fairfield Street, Mount Hawthorn - just down from the Paddington Ale House). This will be a celebration for all those who swam to Rottnest last weekend and their partners. Please bring your own drinks and meat for the BBQ and we'll provide condiments (salad, bread etc). Look forward to seeing you there!
8. Saturday's bike ride will meet at 6.30am at the Bell Tower and will follow the revised route (different from the program and which wasn't ridden a couple of weeks ago) at http://teamcoretalk.freeforums.org/where-should-i-train-today-t29.html (substituting the meeting venue stipulated there with the Bell Tower). I will be stretching my legs this week with you guys (after 7 months off concentrating on the swim!) and we will be dividing the group up into 2 levels of ability.
9. Saturday's 1pm Squad Swim Session at Claremont Pool will be back on as normal.
10. Sunday sees the running of the Annual Women's Triathlon (750m / 20km / 5km) - if you plan to do this, I would suggest you ride a max of 2hrs with us on Saturday.

Cheers - looks like a good week!

Paul