Ian says Hola from Spain

PHTC wolf, Ian, recently spent some time in Spain for a once in a lifetime experience watching the La Vuelta, cycling some crazy Spanish hills and watching the Aragon MotoGP. Here, he shares his experience and some photos for us all to enjoy. 

Hola wolf pack,

I’m writing this from my hotel room and that crazy castle looking thing is the view from my window.  I’m on the last leg of my trip and it’s Friday morning 1:30am in a little town called Zaragoza.

So far the trip has been truly amazing. I have seen some incredible things, and tested my self on some unfathomable climbs.

The cycling culture here has to be experienced to explain it properly. There are climbs for road and mountain bike further than you can imagine. And trails too run as far as your stubbie little legs will take you.

Never once was I yelled or tooted at, only clapped and cheered on.

I’m a little sad the trip is almost over, but really looking forward to getting home to my little family and my business. It’s crazy how only from afar do you realise how lucky you are to have amazing friends and family in your life.

I will leave you with my passing thoughts.

Do you really need that new shinny TT bike that will shave 40 seconds off your time? Or before you click yes to your next Ironman consider this – either of those will easily get you a ticket to Europe.

Take the time to see the world, you are worth it.Take the challenge to scale a mythical climb on a bike, you never know there may be a new you at the top waiting.

You will never know if you don’t take the chance.

See the world one pedal stroke at a time.

Ian

 

Novice Program Launch

In August 2017 the Club welcomed triathlon veteran and coach Rob ‘Slim’ Wiles into the wolf pack and he was keen to get straight into it and start a novice program.

Slim has competed in triathlon for 24 years including representing Australia in the world long course championships twice. He has coached novice programs for five years and helped 150 athletes break into the sport. He is also a triathlon technical official with 20 years experience.

“I love teaching novices and current triathletes to see them improving themselves and helping people get over their own fears and insecurities,” said Slim.

“Anyone can have a go at triathlon, I once coached a lady in her late 50’s and she hadn’t ridden a bike in over 40 years.

“The novice course will teach budding athletes the core swim, bike and run skills to build their fitness levels and help them reach their triathlon goals while having fun.

“I like triathlon because of the friendship and support of the entire triathlon community and the Perth Hills Triathlon Club members are an awesome bunch.”

The Club novice program commences on October 7 and runs for 10 weeks.  For more information head to our Novice Program page.

 

That Dams Ride

The “Not a Race” Report by Sue Thomas

I had originally entered the 3 Dams as I had unfinished business from a couple of years ago when I entered but then pulled out before the event. Then I changed to the 5 Dams event the day before, after being inspired by the distances being ridden daily by the riders in the Indian Pacific Wheel Race, and as a tribute to fallen rider Mike Hall.

Dam one – Mundaring Weir

The 5 Dams riders rolled out at 6 am from Curtin University in groups of around 20 riders, leaving every 30 seconds. I joined up with a group containing Belle and Stephen, who Monica had put me in touch with the night before. I stayed with this group until we hit Greenmount Hill, where we began to string out as people climbed at different speeds.

We rolled through Mundaring and turned at the lights to head down to the weir. It was here that I began to feel the first twinges of fatigue in my legs. Hmm – I’ve only done 40k – shut up legs, you still have a long way to go. What followed was a nice 7k descent to Mundaring Weir which had my legs feeling good again. A quick stop, refill the bottles, eat a banana, go to the port-a-loo, then I was back on my bike and heading up the hill. My group had all split up by now, so I rode on my own but there were always other riders around, and the faster 3 Dams riders were coming past me now too.

Two and three – Churchman’s Brook and Wungong dams

The next checkpoint was Churchman’s Brook at 84k. The 3 Dams riders had turned off earlier, so there were fewer riders around me now as I climbed the hilly road up to Churchman’s Brook. A quick stop here to refuel, then off again up an even steeper climb. I am so glad that my new bike has such low gearing. I would really have struggled with my old bike, as many around me did.

It was only another 10k to the lunch stop at Wungong Dam, which was 93k into the course. Here we had a choice of filled rolls and banana cake. I ate a cheese and salad roll, and put some cake in my bag for later as I wasn’t that hungry. Another big climb took us up to the dam wall which we then cycled across. This was pretty cool and I stopped for a selfie. More climbing to get out of the dam, whilst the 3 Dams riders came whizzing down the hill on their way into Wungong. It was starting to become hard work by now, and I made sure to eat and drink regularly. I also took an Endurolyte tablet every hour to boost my electrolytes and ward off cramping. I broke the ride into manageable sections between check points, rather than thinking about how far I still had to go. It was only another 17k to the next check point.

There’s always time for one more dam selfie!

Canning Dam – four down but not yet half way!

Next up was Canning Dam, at the 110k mark. To get there we turned onto Albany Highway for a short stretch of a kilometre or two, then turned onto the road to Canning Dam. This road was in poor condition, and was the bumpiest, bone jarring ride ever. As with the other dams, there was a long descent down to the dam, and a long climb back out. Here they served up Winners bars, and I ate one and put one in my pocket for later. I climbed the bumpy road back out towards Albany Highway, feeling the fatigue mounting throughout my body. There were many 3 Dams riders around me on this road, and they too seemed to be suffering in the heat on this awful, bumpy, hilly road. At the junction with Albany Highway, the 3 Dams riders turned right to head back towards Perth, whilst the 5 Dams riders were directed left, to ride 15km along Albany Highway to the Jarrahdale turnoff. This was the section I was dreading the most as I don’t like riding on busy roads, and the memory of Mike Hall’s accident was still fresh in my mind. I hugged the edge of the road as much as possible, gripping the handlebars tightly whenever a vehicle flew past. That 15km couldn’t go by fast enough for my liking, and eventually the turn off to Jarrahdale came into view and I thankfully turned right off the highway. I stopped and had a little stretch here as my lower back was beginning to ache.

Serpentine and doing fine

This section through Jarrahdale and on to Serpentine Dam was probably the toughest for me as it was hot with little breeze and I was beyond tired by this time. Riders were very strung out and at times there was no one else within sight. It crossed my mind more than once that I could call someone to come pick me up when I reached Serpentine Dam if I felt I couldn’t go on. Eventually I reached the dam at 154km and tried to force down some pasta but I was too tired to eat much even though I knew I had to eat to give me the energy to continue. I looked at my phone and had to chuckle when I saw there was no service. I had no choice now but to keep riding. I took a Nurofen and a No Doz tablet, downed a bottle of electrolyte, and set off for the final stretch home.

I rode past Karnet Prison Farm, but they were all inside. I enjoyed the fast descent down to South West Highway. OK, I was on the brakes most of the way down the hill to keep my speed in check, but it was a nice relief to not have to pedal for a few kilometres. A short 100m or so along the highway, then we turned right and onto some quiet back roads which were flat and enabled me to ride along at a decent speed. I had been worried all day about making the 6pm cut off, and was very happy to be able to get my average speed up again and try to hold it there.

The familiar freeway

The painkillers and caffeine seemed to be doing their job as I maintained a good speed all the way down Karnup Rd to the freeway where I happily joined the cycle path. To my pleasant surprise, I met two of my friends who had been tracking my progress online and had ridden out to meet me on their bikes. We rode together for a while, enjoying a slight tailwind on the cycle path towards the city. At the 200km mark I stopped at the Freeway aid station, refilled my bottles and ate a killer python to keep my energy up. Steve told me that at this pace I would likely finish around 5.30pm. I was relieved to hear this and kept the pace going. My friends peeled off at the servo and I rode the rest of the way by myself, my spirits having been lifted by their company.

The kilometres ticked by, I crossed Mt Henry bridge and onto the path beside the river. I knew we had to ride across the pedestrian bridge to get over the freeway, but I wasn’t looking forward to this as I knew my legs had had it and it would be a struggle. Soon the bridge came into view and as I started up it I noticed a bike coming across the top towards me. It came down around the corkscrew bend on my side forcing me into the railing. I clung to the railing as my legs cramped, and I was stuck – unable to lift my leg off my bike due to cramps. After a few moments I started crab walking the rest of the way up the bridge, then sat on and rode down the other side.

Thankfully the cramps stayed away for the rest of the way back along the cycle path to Curtin University. I crossed the finish line and looked at my watch – it was 5.30pm, just as Steve had predicted. My friend Karen was there to congratulate me as I pried my tired body off my bike. I had done it. 5 Dams, 240km, over 2500m of elevation, in 10hrs 18mins. Box ticked – Mission accomplished.

Job done!

Sports Nutrition Seminar – 10th of November 7pm

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Perth Hills Triathlon Club is very proud to be bringing one of Western Australia’s premier sports nutrition experts David Bryant to the hills region to help you maximise your racing and training performance through his tried-and-tested dietary advice.  This session will be specifically targeting the needs of triathletes but will also be suitable for those single-sport athletes wanting to improve their knowledge.

David is an Accredited Practising Dietitian and Sports Dietitian with Catalyst Dietitian.  He is currently working with WAIS world class athletes to improve their dietetic skills and has helped hundreds of his clients achieve their sport-specific, weight loss and dietary goals without resorting to extremes.  You can find out more about what David has to offer by clicking his logo above but this is what some of our current members have to say about him:

“When I went to David I weighed around 94 kilograms which isn’t huge for someone as tall as me but there was a fair amount of useless fat in that.  I had been to other dietitians before with some short term success but regaining the weight when I lost motivation to continue their prescribed regime.  David worked around my goals, lifestyle, likes and dislikes to provide me with the tools that I needed to lose 10kg and keep it off in the two years since.  He also helped me develop a race nutrition plan that has worked to help me set new personal best times at all distances up to Ironman.  I would highly recommend David’s for anyone looking to make positive changes to their sport through diet.”  –  Travis Bentley

“David was able to individualise my pre-race & race nutrition in order to satisfy my sensitive stomach and ensure that I was in top condition & running as quickly at the end of the race as I was swimming at the beginning! Diet & nutrition should never be the reason that you don’t do well in a race and since I have been working with David I’ve never had to worry! ”  –  Peta Woodland

“When I started out with triathlon I had no idea about endurance based nutrition especially in regard to daily nutrition required to sustain daily training.  All my previous experience had been with high protein low carb nutrition required to sustain 3-4 strength workouts a week.  After a couple of months triathlon training I hit the wall.  David showed me how to balance my nutrition for endurance training and to maintain race weight using everyday seasonal fresh food.  His knowledge and understanding of triathlon training and it’s impact on the body is excellent.  I highly recommend him.”  –  Mike Burns

Topics covered in the hour long seminar will include:

  • Body composition
  • Daily nutrition to support training and recovery
  • Nutrient density and diet quality
  • Race preparation and taper
  • Fuelling on race day

The nutrition session will be held at Hillside Farm Education Centre at Lot 41 Hayward, Martin (Gosnells.)  Follow the signs on arrival.

Entry is $10 including provision of healthy snacks, however as part of our members benefit program all Perth Hills members secure FREE ENTRY if they RSVP by email before the 6th of November.  All others please pay cash at the door.

RSVP by email to seminars@perthhillstri.org.au

Earlybird Membership Offer

Great news!  Triathlon Australia is opening up club membership on Wednesday the 1st of June for the 2016/17 triathlon season.

Perth Hills Triathlon Club is for all the family

Perth Hills Triathlon Club is for all the family – discounts apply**

This means that new members can sign up from June the 1st and receive up to 13 months membership for the price of 12!

Existing members can sign up from the 17th of June or simply log on here to ensure that their automatic renewal details are correct by this date and it will happen automatically for you on July 1st.

So why should you become a member if you aren’t already?

For just $175 (adult membership) you receive the benefit of:

  • Priority race entry to the most popular events in WA.
  • Savings on race entry at all sanctioned triathlon events.
  • Really cheap personal accident and public liability insurance cover while you are training and racing. If you don’t already have insurance for damage caused to others this is an essential.
  • Discounted Perth Hills Triathlon racing, training and casual kit. Who doesn’t want to be the best looking athlete out there?
  • Up to $100 of vouchers for use with Scody product.
  • Supplier discounts including TrainingPeaks, Headsweats, Oakley, triathlon magazines and others.
  • The eligibility to compete for state and national championships or to represent Australia and wear the green & gold! You don’t have to be elite, many age group competitors at international events are selected on the basis that they are willing and able to travel (but we won’t tell if you want to brag!)
  • Most importantly you have the chance to be part of a community of great people that offer support, friendship, advice and a shared experience that you won’t get anywhere else.

So come and join us. We want you to be a part of something great this year.

**To receive a 20% discount on family memberships of four or more (max. 2 adults 20+ years) remember to select the option for family membership at the start of your registration.

Training for the week beginning 28th of March

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Tuesday 29th of March: Run interval training

6pm start.  Due to football and cricket training at Ray Owen this week we are trialing our first session at Kostera Oval at the corner of Canning and Recreation Roads and in Kalamunda.  Park at the Ag Hall car park and walk down to the oval where you will find us.  As always there is no minimum fitness level required, intervals are based on your individual needs.

Wednesday 30th:  Pool swim

Kalamunda public pool, 6am kick off.  Hayley has very kindly offered to host a swim session as a precursor to a regular pool session.  It can be chilly in there at this time of year so wetsuits are welcome though not necessary.  Session cost $5.00 to cover costs plus pool entry ($5.30 for adults.)

Thursday 31st: Indoor cycle training

Numbers are increasing so please BYO turbo trainer if you have one and of course your bike. 6:45pm for a 7pm start. 37 Brunswick Bend, Jane Brook. Total session time around 1hr finishing with a 5-10min transition run to cool down. Limited additional trainers are available but if you don’t give us advance notice we cannot ensure that there will be a spare for you.

Saturday 2nd of April:  Run 5km time trial

Riverside Park, Woodbridge.  Arrive for an 8am (sharp) start.  A 5km flat time trial that we will repeat on a monthly basis to give you a solid workout and a good idea of your progress.  If you aren’t already a registered parkrunner make sure that you sign up, print your barcode and bring it along so that you can record an official time.

Sunday 3rd:  Group ride

Park Central car park, Vic Park – Approximately 55km flat loop primarily on cycle path making this an ideal session for those not yet used to group riding.  All levels of rider and styles of bike are welcome, as usual the golden rule is that no athlete will be left on their own.  Bring cash for coffee and/or breakfast afterwards if you wish to join us.

Training for the week beginning 14th of March

Perth Hills Triathlon Club is for all the family

Perth Hills Triathlon Club is for all the family

Seven weeks to Busso 70.3, your club kit has been ordered and we now have a team entered in the MDWA club teams challenge.  Time to put some more bricks in the wall to building a successful end to the season.  Remember, there’s no such thing as bad weather just poor preparation.  Every time you dive in, jump on or lace up is building your resiliance and mental toughness which you will one day draw on in a race.

Tuesday 15th of March: Run interval training

Ray Owen Reserve at 6pm for a warm-up followed by intervals, to be finished by 7. There is no minimum fitness level required, intervals are based on your individual needs and showing up is always a pass mark.

Thursday 17th: Indoor cycle training

BYO turbo trainer and bike. 6:45pm for a 7pm start. 37 Brunswick Bend, Jane Brook. Total session time around 1hr finishing with a 5-10min transition run to cool down. Limited additional trainers are available, please contact us to reserve one for you.

 

Sunday 20th: Group ride

Meet at Yahava Coffee car park in the Swan Valley at 7am for 25km flat loops around the valley.  As always the rule is that nobody will be left behind so bring your TT, road or mountain bike and complete as many or as few laps as you feel inclined.  The group ride is meant to be an easy session, it’s not a race and if it were it would be one of those ones where everyone gets a prize and results aren’t recorded.  Bring cash for coffee and/or breakfast afterwards if you wish.

Training for the week beginning 29th of February

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The forecast says it’s going to be a fantastic week for training this week.  With only nine weeks to the Busselton 70.3 and the end of the WA triathlon season now is the time to start putting in the hard yards.  If you’re planning a few weeks ahead go to our training calendar page for sessions beyond the end of the week.

Tuesday 1st of March: Run interval training

Ray Owen Reserve at 6pm for a warm-up, some solid intervals to be finished by 7.  There is no minimum fitness level required as the session will be modified based on your individual requirements.

Thursday 3rd: Indoor cycle training

BYO turbo trainer and bike. 6:45pm for a 7pm start. 37 Brunswick Bend, Jane Brook. Total session time around 1hr finishing with a 5-10min transition run to cool down. Limited additional trainers are available, please contact us to reserve one for you.

Saturday 5th:  Park Run time trial

Riverside Park, Woodbridge.  Arrive for an 8am (sharp) start.  A 5km flat time trial that we will repeat on a monthly basis to give you a solid workout and a good idea of your progress.  If you aren’t already a registered Park Runner make sure that you sign up, print your barcode and bring it along so that you can record an official time.

Sunday 6th: Group ride

Meet at Barberry Square (Muzz Buzz car park), Kalamunda for a ride of approximately 50km through rolling terrain.   All levels of rider and styles of bike are welcome, as usual the golden rule is that no athlete will be left on their own.  Bring cash for coffee and/or breakfast afterwards if you wish to join us.