Training:

Bike TT – Wednesday 8^th February

This is a great session to improve pace, speed and time trialing.  Bring your race wheels and aero gear if you have them.

Time: 5:20am brief for 5:30am start

Location: Murarrie Track

Leader: Drew

Long Run – Saturday 11^th February

There will be a long run again this week leaving from 2xu at 5:30am.  This will be on instead of trail running.  Approx 90mins.

Time: 5:30am

Location: 2xu

Leaders: Lou and Mark

Long Ride – Sunday 12^th February

Details of this weeks long ride will be out later in the week.  Please check the facebook page before Sunday for all the details.

Bike Intervals – Monday 13^th February

This weeks bike intervals will be conducted at Mt Gravatt.  You will need to get yourself to and from the session – You can drive or ride out – look for the Red Rooster.  The hill is approximately 1.5km long and good for strength work.  The session will involve hill effort repeats.

Time: 5:25am- 6:20am

Location: Mt Gravatt Lookout climb, Shire Road (Cnr Shire Road & Logan road).

Leader: Steve

Good luck to all those out there racing!!

Cheers,

Mel 

Coaching Coordinator

Training this week:

The details for training sessions this week are a little up in the air due to the weather.  Make sure you keep an eye on the Facebook page for the latest updates on session changes due to the weather.

Long Ride – Sunday 29^th January

This weeks long ride will be out to Samford range.  We will ride as a group out to Samford via Settlement Road.  Once at the range we will do efforts.

This means that riders of all levels can come along to the session.  We will spend an hour or so doing efforts over the range.  You can do the efforts at your own pace and we will ride to and from Samford as a group.

Time:5:30am (brief at 5:20am)

Location: 2xu South Bank

Ride Leader: Mel

Bike Intervals – Monday 30th January

A huge thank you to Zoe for stepping in and taking the Monday sessionn this week.  Next Monday we will again be doing Anita Street hill sprints.

Time: 5:15am

Location: 2xu Southbank

A reminder of our Wet Weather Policy

Due to safety, if it is raining bike session will not go ahead.  The person in charge of the session will make the call 30mins prior to the start and post on the Facebook page if the session is to be cancelled.  If at all unsure please check the facebook page before coming along.

Dates to Remember:

Sunday 5^th February – Hell of the West and Caloundra Tri’s – due to these 2 events there will be no Saturday trail running or long ride on the Sunday.

19^th December – 25^th December

• Swim squad as normal
• No Windtrainer/race TT sessions (Boomtime on break)

26^th December – 1^st January 2012

No scheduled sessions this week.

2^nd January – 8^th January 2012

• Boomtime still on break
• Swim squad back from mid/late week – check details with the pool
• 2xu coached runs return 9^th January – keep an eye out for alternative runs from 2xu(Tues & Thurs at 5:45am) on Facebook and through the training email.

There are likely to be changes to this and I will try to keep you up to date with these as they happen.

Upcoming Events

17^th Dec                Xmas Party

8^th Jan                   Aquathon training day

15^th Jan                 Club Champs

26^th Jan                 SBTC Australia Day Nebo Ride

26^th Jan                 Fusion Fundraising Ride www.fusioncycles.com.au

5^th Feb                  Gatorade race 5/Hell of the West

We hope everyone is winding down for the year and getting ready to enjoy some time off!!  If we can leave you all with this one thought…….

ENTER CLUB CHAMPS!!  DO IT NOW!

Long Ride – Saturday 12th November
This week also sees the return of our long ride after a few weeks off.  In sticking with the approach of making the sessions available to all levels we will be heading to Samford and doing some hill work on the range.  Meet at 2xu at 5:15am and ride out together.  Once at the range everyone can do efforts at their own pace and we will meet to ride back together.  If you have any questions about this session please let me know.
Time: 5:15am - 8:30am
Location: 2xu Southbank

Trail Running – Saturday 12^th November

This Saturday we are trail running. Sarah will be leading the group this week with a 60min run. For those who have never been to the trail running sessions, they are an out and back course based on time. We also have markers to ensure everyone knows the route. Runners of all levels and abilities are welcome and will get a lot out of this set.

When and Where:

7am from Gap Creek Reserve Brookfield – about a 30 min drive from the city centre.

Car park is about 2km along Gap Creek Road along the right hand side (if coming from Brookfield):

<http://maps.google.com/maps?q=gap+creek+road,+brookfield,+qld+australia&hl=en&sll=-27.480989,152.927337&sspn=0.031227,0.009501&ie=UTF8&view=map&f=d&daddr=Gap+Creek+Rd,+Brisbane+QLD+4069,+Australia&geocode=CaTCG33fTFRTFWOsXP4daXwdCQ&z=16>

Course: 60mins

Will be a simple out and back. There will be markers in place to prevent people getting lost.

Bring:

Camelbak or fuelbelt if you have one – or a small hand held bottle if you think you will really need water. It has been fairly cool so thirst won’t be a huge issue, but it’s good to have water available.

Your trail shoes or an old pair of joggers (they will get a bit dirty).

Coffee after.

Bike – Monday 14th November
Next Monday we will be doing a race style circuit around Yeronga to work on strength, power and speed.  All welcome.
Time: 5:15am
Location: 2xu Southbank

Tuesday Night Runs

Will be taking a break for a few weeks.  You can head to a core session at Fitnance or a Brick session at Langlands instead!!

Catch up on all things Fusion Cycles: http://fusioncycles.createsend2.com/t/ViewEmail/r/B701F8848732EB8D

In a weekend filled with competition, cheering and good and proper celebration 64 SBTC Clubbies took part in either the individual or team events! Whilst we had some outstanding results which need to be recognised, the biggest achievement by far was the way in which we represented and gathered as a club!

Post race the Premium Beers and BBQ feast were again demolished in true SBTC style. But this year Jessa Brierty was able to take our offer to another level by provided her majestic and therapeutic hands for post race massages.

As for the on course performances it feels wrong to pick out just a few because there were so many exceptional sub 2:20:00 times. Chris Moor continued his outstanding results with a 2:07:34. This result was the 64^th of the entire field. Dan Bush took out 2^nd in his category with a 2:15:39. For the ladies, Kristy Harnett has no doubt extended her lead in the SBTC Female Triathlete of the year with another top 10 finish in a time of 2:25:01.

Whilst already mentioned on our Facebook posts, the Noosa post race celebration was a success because of the wonderful effort everyone puts in to make it a success. Be it cooking the BBQ, collecting the money for the alcohol or packing away the Marquee, Chairs, Esky.

With another Noosa down the 2^nd of SBTC’s Big 5 is the USM club vs club championship on January 15^th at Robina.

SBTC will score 1 point for everyone who lists Southbank as their club no matter where they finish. This means the competition is not just about winning but also taking part. So please, please, please be a part and help us make a statement!

Click here to found out how SBTC will represent, congregate and party at Noosa!

SBTC Noosa Schedule 2011

630am – Pre Course ride.

Departing from: SBTC Marquee – Noosa Pde, Noosa Heads

In what will now be an Annual tradition, the SBTC King and Queen of the Mountains shall take the SBTC pre-race course ride wearing their prestigious jerseys! This year this will be Chris Baker and Sarah Richmond.

Chris Baker + Sarah Richmond

The ride we be a leisurely pace focused on road safety and a last minute check that your bike mechanics are running as smooth as clockwork. For those that want to bash it up the hill, go your hardest. But please be careful and keep an eye out for a group of us that will be on the hill tagging the living daylights out of it in Chalk and then praying it doesn’t rain!!!!!!!!!!!

If you would like to come earlier and help us Brand the Hill, we will be leaving at 6am.

For those of you with a TQ Membership, please note that on 25^th September The season is hotting up with the TQ ‘Bring on Spring’ Aquathlon set to take place on Sunday the 25th of September.  The weather forecasts are suggesting that we are set for a hot week so why not pull your togs out of hibernation and register for Race 3 of the TQ State Series.  With the parklands hosting the Bring on Spring Festival, there will be something for everyone so bring the whole family down for a day in the sun.

To register or for more information please click here. http://www.triathlonqld.com.au/Redirect.aspx?id=7a6d6c26-6934-4722-9c0b-6d7a767e445b&redir=http://www.triathlonqld.com.au/Events/TQEvents/TQStateSeriesRace3-TQBringonSpringAquathlon.aspx

Mid way through September I am proud to celebrate our 145^th member already for 2011/12. With a membership that continues to flourish we continue to ensure we remain Brisbane’s lowest cost/ high value triathlon + social alternative for those that cannot commit week in week out. We love our Tri-hard enthusiasts of all levels whom each get the best out of your limited and precious time you can dedicate to training, competing and socialising.

This support is one of the main reasons why we have been able to acquire the resources and equipment required for a successful Triathlon club. In combination with the allocation of State Government Funding, our enclosed and sign written SBTC Trailer will arrive ahead of the Noosa Festival on 26^th-28^th October. This will house and transport our Marquee, 6-Burner BBQ, Transition Racks etc. etc for our Race Days and Training Days.
Noosa is shaping up to be a cracking event for SBTC with over 54 individual competitors and a number of others competing with teams. If you haven’t already, seriously consider coming up to Noosa for our training weekend on the 1^st + 2^nd October. Mel Gillespie has again organised two solid days of training which is equally separated with a great social event on the Saturday afternoon at the Noosa Surf Club to link in with the AFL Grand Final. All of these training and social attractions make it worthwhile for all SBTC members to come along and not just those lucky enough to have a spot at Noosa.

If you cannot make the Noosa Training weekend then the Bribie Triathlon Series www.bribietri.com and the Gatorade Series http://www.usmevents.com.au/Triathlon___Multi_Sport/Gatorade_Queensland_Tri_Series.htm should be on your race cards. Both events offer a range of distances and options that cater from beginner to aspiring elite.

Lastly I am delighted to announce that Melanie Gillespie has accepted the club’s offer to fund her Triathlon Qld – Level 1 Coaching Course. As Training Co-ordinator, Mel has provided our club with training credibility greater than we could have dreamed of. Mel will undertake this training on the 26^th +27^th November and will moving into the position of Coaching Co-ordinator.

Of course Luke Stafford will continue as Swimming Coach and Chris Weier Running + Condition Coach so that Mel can continue to intertwine the disciplines and develop the most effective training schedule she determines as appropriate.

There will be a number of options for ride/run combo’s to suit every level!  You don’t have to be competing in the Kingscliff tri to come along to this session – it is a great way to meet our other club members and we will call on members to help fire up the BBQ and put the tent up and use it as a full race day practice.  If you would be interested in this session can you please let me know by return email so we can see the numbers we would be looking at.

Details: Sunday 4th September

Time: 8:30am-9:30am

Location: Murrarie Track (Wynnum Rd)

Details: Ride/run transitions followed by BBQ breakfast

Season 2011-2012 is shaping up to be an even better than our first year (which is pretty hard to top).

There are a few new additions to the schedule this year and we will monitor their success over the coming months, so if you want them there please get out there and enjoy.  The biggest change is the fact we have added a range of FREE and paid session to the timetable to offer more variety and some new skills and personalities to the already fantastic group of coaches we have been lucky to have.

Some of the notable additions to the schedule I would like to point out:

· Trail running:  this will run on alternate Saturday mornings for July and August from Gap Creek reserve.  Aimed at improving running fitness and providing variety in your training.  Kristy will be the contact for this session.

· Nebo ride: This will run alternating with the trail running.  The aim of this session is to build strength and endurance through climbing and work on group riding skills.  This is a session for everyone!!  The group will meet and ride out together (meaning the pace out and back will be that of the slowest person).  Once at Mt Nebo everyone can climb at their own pace and meet at the top and we will come home together.  We will also have some experienced cycle coaches along to this session to give tips and help with skill development.

· Windtrainer sessions:  We have the addition of some new coaches to help further develop our cycle program.  Windtrainer sessions are a great way to develop fitness and strength with out having to worry about keeping up with the group.  This session can also double  as a brick session for those who would like.  These will run Tuesday and Thursday nights.  You will need your own windtrainer so if you don’t have one get into Fusion Cycles and pick one up!

· Fitnance Core and Strength session:  Chris is the master of whipping athletes into to shape.  This session will help develop your strength overall as well as improve core strength making you a better athlete and less likely to get injuries.

· Training Camps:  After the success of our Mooloolaba Training Camp we hope to build on this with our Noosa Camp.  Details to come.

The aim this year to give you as much notice and communication about upcoming training events and races as possible.  While we have a great schedule of regular training session and monthly club sessions, if you are planning on doing something different at anytime and would be keen to have training partners along, please let us know the details and we can let everyone know the details when we send out our weekly Friday email with all upcoming training session each for the following week.