Andrew Tong | Triathlon coaching

Archive Page 13

June 2012 Race Roundup

Published 24 June, 2012 Events , News Closed
Tags: 70.3, Chris, Emma, Ironman, Parys, Race, Richard, Stuart, TriStar, World Champs

As usual I am slow to update my blog with race updates, fortunately people’s race times are much faste. the following is some great results for June.

Switzerland 70.3 Parys finished a credible 4^th in age and bagging a slot to Vegas 70.3 in the process. Not sure if the credible part was starting the race ill and then declaring the race as some of the darkest moments ever experienced in a race, a lesson learnt is to never race when unwell ever again!

Ironman Regensburg, Richard took on his maiden Ironman and literally hit every target we had set finishing with a sub 11hour (10:54), a superb effort and definite evidence of you reap what you sow (training) on race day. Richard had trained methodically and diligently over the last 8 months for this with a brilliant result

UK 70.3, rated as the toughest 70.3 on the circuit Em and Chris took this race on. Em’s goal was a slot to Vegas 70.3 and having spent a fair amount of time unwell, this was a case of being the first major hit out for the season (definitely not what was planned). Em was absolutely on fire and not only claimed a spot for Vegas 70.3 but took out 2^nd place in age too, absolutely ecstatic and can’t wait to see her race with an uninterrupted block of training. Chris’s goal was quality race time in preparation for Ironman UK having only completed the London Marathon some 6 or 7 weeks prior. Chris ran a good steady race as planned and finished 8^th in age showing that we are progressing well to Ironman UK

TriStar 111 a last minute race slot saw Stuart head over to France for TriStar 111 Deauville for a spot of race practice, looking at the race and current training decided it was a chance to really nail the run, achieving 14^th in age group and one of the faster run splits in the age group.

Awesome training and racing everyone looking forward to the next batch of results

Ironman and 70.3 Cairns

Published 12 June, 2012 Events , Ironman Closed
Tags: 70.3, Bec, Ironman, NSTC, Race, Steve, Transition

On the first weekend in June Cairns hosted their inaugural Ironman and 70.3 races, as winter was starting to bite at home I was happy to be heading to a warmer climate. At the race we had around 10 people competing from NSTC (Northern Suburbs Tri Club) and everyone found the racing tough particularly the run due to hot and humid conditions.

Of particular importance for me Steve was taking on his first Ironman, with a good base and preparation behind. I was pleased to be able to cheer him on in the later stages of the run and see him finish achieving his goal. Also Bec took on her first 70.3 race and whilst I may be corrected on this, loved the challenge and stepping up to the longer distance. So safe to say achieved goals of finishing and having fun.

I dusted off my race shoes and gave the 70.3 a whirl although was not expecting great things, here is my race report.

The swim, the biggest challenge was getting into the water as the steps were single file only and caused some stress as we all waited to enter the water, once on the start it was a very rough swim heading out to the first turn around, once turning I hung a few meters right of the field and had a much smoother swim. My best performance of the day was T1 where I had one of the fastest times in my age group sadly this did not help me too much in the overall standings. Onto the bike and all seemed to be going well as I settled into my rhythm and eating when at about 15k my spare tyre fell out and into my rear wheel. I noticed this in the nick of time to get off my tri bars as my rear wheel locked up and the rear of the bike was sliding all over the ride, fortunately I kept the bike upright, but the friction from the skid caused the tyre to explode! This required a full tyre change and very frustrating with so many people going past. I finally got going again however not long after the rear wheel felt spongy, rather than stopping again I continued riding, at the end of the race checking my tyre I would have had 40 – 60 psi in the tyre. The bike course headed north along the coast from Cairns and truly spectacular scenery. By the time I hit the run my goal time was well out of reach. I just set to running at my target pace keeping the nutrition in. I was happy with my pace and was moving forward in the field. The run course was hot running alongside cane fields which did not give much back from an inspiration aspect. On finishing I was done but had maintained a consistent tempo, despite finishing way down in the field I managed a top 20 run split in my age group so some consolation.

Cairns is a great location for a triathlon with the benefit of a nice holiday post race, admittedly there were a few teething issues with split transitions, registration and water entry. Hopefully these will all be improved next year and I highly recommend this race.

Learn to Swim

Published 14 May, 2012 Adverts , Coaching , Swim Closed
Tags: Swim Squad

Trifocus is holding a 6 week learn to swim squad starting on Thursday 24 May 2012. The course runs for 6 weeks and is for a maximum of 6 people (minimum of 3 people required). The sessions will be held at Terrey Hills Swim School Myoora Rd Terrey Hills, from 19:00 – 20:00 each Thursday (this is a dedicated indoor heated swim pool 25m long). To book a place please email me at coaching@trifocus.com.au to confirm your place. Cost for the 6 weeks is $150.00 (paid in advance on confirmation of your place). The coach for this squad will be Didi (who will be known to people from CanToo).

Once full a wait list will be held in the event of a withdrawl and it is intended to repeat this course in Spring, places will be offered from this list first for any future courses

This Squad is ideal for someone who lacks confidence in their swimming and would like to improve to be able to complete things like, swimming for fitness, open water swim events, in preparation for CanToo training or triathlons. On completion of the 6 weeks if you want to continue with your swimming you will be able to join the regular squad swim which is also held on a Thursday night at the same time. By participating in the Learn to Swim it is also expected that you will swim during the week to develop the skills that you learn in each session, suggested training plans and sets will be provided for this purpose. Should you have any queries please email or call Tongy (Andrew Tong) on 0406677444.

At the completion of the Learn to Swim classes it is envisaged that we will hold a 6 week stroke correction class, if you want to put your name down in advance for stroke correction please also email me, places will be offered from this list first in the order that you are on the list.

Ironman Australia Port Macquarie 2012

Published 9 May, 2012 Events , Ironman Closed
Tags: Ironman, Jeremy, NSTC, Port Macquarie

Ironman Australia

What a perfect day for racing at this years Ironman! I was happy to be in Port to support and cheer on the racers Zac, Simon, Len, Jeremy & Paul with other supporters from NSTC (Northern Suburbs Tri Club). For the bike leg we based ourselves on Matthew Flinders Drive a rather short but hard climb as the athletes come back in to town at the end of each lap. I did what I could to help everyone up the hill and hence I still have very little voice 3 days after the event, every time we get a competitor to smile there was a noticeable lift in their energy. After the bike we positioned ourselves in the heart of town where the laps crossed paths, again it was great to cheer and encourage every participant.

It was great to see all of the NSTC racers get across the line, in particular to Jeremy who I coached for the event and achieved all the target times to achieve his time goal and finish his first Ironman. I will say he flew through his last k, finishing very strongly. Simon a regular at swimming over the last 6 months also completed his first Ironman with a sub 11hr performance. Well done to everyone who competed.