July 15, 2011

Newsletter 4

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Athlete news
Club update
Tips, benefits, coaching
Race report


Yes we finally have lift-off! Received verbal approval from Booderee National Park for our new permit this morning. We still need to get the paperwork signed but have a guaranteed start date for next Sunday, July 24.
Usual time and place – Iluka at 8am. Short and longer distance – usual run/ride/run format. Cost: $5 per head. Why not bring a friend? Hope to see all of you there!

Membership. It’s also time to renew your club membership for 2010/11. Fees have been kept at $25 a head and there’s a new $50 family rate. Where else can you find value like that? Payments can be made electronically to:
Jervis Bay Triathlon Club Bendigo Bank
BSB: 633-000 
a/c: 134736297.
Or by cheque and posted to: Jervis Bay Triathlon Club,
PO Box 138, 
Huskisson, NSW 2540.
For electronic payments please send a receipt to
Or bring your money along next Sunday!


Cross Country State Championships.Well done to all those Club members who tackled the hills of Willandra at last month’s state cross country championships. Conditions were perfect and there were some good PBs – a few firsts for the distance as well! Special congrats to Bill Stahlhut who placed second in the country division in the 50-54 male age group, Paul Coombes who placed third for country in the 65+ males, and Ashley Hale who earned himself a bronze medal in the 35-44 team category.

Baby Bell. Congratulations to Elisha and Marty Bell for their winning efforts in the baby stakes. Miller Kate Bell arrived at 7.34am on July 9 weighing a trim 2.73kg.

Elisha says her girl is just chillin’ – we think she’s contemplating her first half marathon win!


Gold Coast marathon. There’s no stopping Jay and Paula Luke who followed up their Cairns Half Ironman triumph with the Gold Coast marathon a few weeks back. Paula finished in 3:55:01 while Jay was not far behind in 4:05:17. Jay’s full race report can be found later in this newsletter. You’d think they’d be ready for a rest but Jay is keen to drum up interest in the Port Macquarie 70.3 on November 6. Entries open 12pm next Saturday (the 23rd). As Jay says: Bring it on!

King of the Mountain. Another Club member who doesn’t know when to give up! A big pat on the back to Bill Stahlhut who tackled the challenging King of the Mountain course over Mt Scanzi finishing the 32km course in 2:25:44 to win the 50-54 age group. Given that he was complaining about feeling sick the week before the race, it wasn’t a bad effort!
Volcano Man. Apparently Ironman isn’t hard enough for JB’s own Tibor Slezak, whose idea of a holiday in Hawaii is to compete in the Cycle to the Sun bike race in Maui next month. The blurb says: Ride The Longest, Steepest Paved Road on Earth. 36 miles, 10,000 feet. And yes, it’s up a volcano! Last year’s winner managed this feat in just under three hours. Sounds like an incredible day out. Good luck with it Tibor – we hope the volcano remains dormant!
Husky half marathon. Club members are already training for the Husky half marathon on September 4. Cathy Head reports some of the “turtles” are getting ready for the start line, though they’ll be relying less on training than on “sheer determination and a passion to bond as a great group of girlfriends and to inspire other mums that we can reach the unimaginable in our lives.”  Go girls! As Cath says, they may not walk for a week but at least it will be fun! Entries for the half marathon, 2km and 5km fun runs are open at
General Meeting. Want to have your say? Come along to the Club’s next general meeting this Thursday, July 21, at St Georges Basin Country Club at 7pm. All members welcome!
Club gear. The Club still has a limited supply of hoodies, vests and other club gear selling at below cost. Blue fleecy hoodies at $30, vests at $25, running singlets at $8 and T-shirts at $12 for those who get in quick. Limited sizes and stock are available. Contact Tony McGowan.
Trailer. For those who haven’t seen it yet, here’s the new club trailer. Thanks again our generous sponsors – St Georges Basin Physiotherapy, Worrigee Street Medical Centre, Raine & Horne, Building Revolutions, Bikes at the Basin, EGR Trailers and Bombaderry Bowling Club – for making it possible.

Tri season launch day. This year we’d like to kick off the Tri season with a bang with a special launch day in October. It’s the perfect chance to get us all fired up and ready to race again. Ideas and offers to help gratefully accepted. Talk to Jo Warren, Chris Stubbs, or Katie Winkworth.


Facebook. The Club’s Facebook page has been revived and is a great source of quick information on what we’re up to. We’d also like it to become a forum where members can keep in touch with one another. If you’re not already signed up, get online or talk to Tony Lim.
We’re also online at the Club’s website,, and Tony has set up a Google group at

Training sessions. There have been a few changes to members’ training sessions as the days get chillier. If anyone wants to get a new training session up, let us know and we can put it on the website and in the next newsletter.

Saturday bike ride. Now leaves from Vincentia Service Station at 7am for the National Park. It’s still the famous  “banana ride” – peel off when you need to. Options range from Murrays Beach return to Summercloud Bay and Caves beach, or join the diehards and cycle on.
Vincentia hill repeats.  Leaves from Plantation Pt boat ramp at 6pm on Wednesdays. Don’t forget to bring relective clothing and/or lights.

Handy links. Most triathletes are aware of the dangers of dehydration but did you know drinking too much can also be life-threatening? Every year, so our medical cot case Annette Sampson was informed, about half a dozen triathletes end up in the Emergency Dept at Shoalhaven hospital following the Husky long course triathlon thanks to a condition known as Hyponatremia. There’s some useful info on what it is, and how to avoid it, here –

World champ’s wisdom. Thanks to Cathy Head for a couple of great quotes from Chris McCormack’s book, I’m Here to Win.

“As you get older, you can’t recover like you did when younger. Full recovery is the key to preventing injury as you age, period. You have to listen to your body. You have to put your ego on the shelf and stop trying to do what you did when you were 25.”

“A goal is a dream with a plan.”

Women’s training camp. TriNSW is holding its 4th women’s triathlon training camp at Forster in August. Camp starts at 4pm on Thursday August 18 and runs through until Sunday, August 21. Special guests include Michelle Ferris (Ironwoman and 2xOlympic Medallist), Christina Thomas (Aus Ironwoman Champion), Nicole Ward (Professional Athlete Advisor), and coaches Melissa Cockshutt and Bern Ward.
Cost is $300 for TNSW members, $350 for non-members including accommodation, welcome dinner, pool entry, all coaching seminars and training sessions and entry to this year’s TriShave Women’s Triathlon Festival at Penrith in October. More details from


WOW, what a Marathon it was this year! The day started well with cloud cover & a nice 15 degrees but that was all to change at the 28k marker!
The pace started of slower than I’d like & I led Paula for the first 28k ahead of the Black balloon 4hr marker group. As we passed the 28k point Paula made her move & started to speed up but I kept my pace & race plan I had set.
At 30k I caught her back up but she pulled away again like a Demon & I kept my pace as it was sitting 2 ins 30 secs ahead of my planned sub 4. I got to the 32k marker & the 4hr group had caught me up which meant I had to stick with them. At 35k’s they were 200 meters ahead & gradually pulling away & it looked like I’d left it too late to make my move for sub 4 hours! I reached 40k mark with 3 hrs 52 on the clock & my sub 4 was all over so I had to re-focus on beating last years time. As I hit the 41k marker I picked up my pace to just below sprint speed as I had just over 5 mins to pull off 1.2k’s.
Paula had already reached the Finish line in 3hrs 52mins for her debut Marathon & by the time I crossed I had 4hrs 3mins on the clock setting a new PB & beating last years time so not all bad.
Ironically I ran my fastest kilometre of the whole race from 41k to the Finish line (42.2) but just not enough to bust sub 4 this year.
I live to fight another day & return next year to race & do it all again to finally put my sub 4hr Marathon Demon to rest!

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