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Noosa Triathlon Elite Preview



It is almost impossible to pick the winners at major races like Noosa nowdays. The last two years have thrown up male winners that possibly weren’t the short priced favourites.

This year the race is very open although the smart money for the men is on Aaron Royle who won Nepean last weekend. We were doing an open water swim squad a couple of weeks ago with Royle (‘with’ being a loose use of the word) and afterwards, while chatting, Royle mentioned the wattage that he was currently able to push for 40kms. This gave us a fairly solid indication that he was going to be hard to beat at Nepean. We don’t think much will change for Noosa. (at this stage we are going off the official start list)

Will we see a repeat of last weekend when the Kiwi with the cycling ‘Ihi’ Tom Davison (no ‘d’ after the ‘i’ you other media guys) created a supersonic drag zone which saw Royle and Sam Appleton biting their bars while trying to keep up. Getting in to the lead swim pack is going to be more important this weekend than just about any other. These superfish can now ride and run as fast as anyone.

Throw in Greg Bennett, Clayton Fettell, Josh Amberger, James Hodge, Courtney Atkinson, Joey Lampe, Dan Wilson, James Hodge and a couple of other possible lead swim pack triathletes and the pace on the bike is going to be ferocious.

Last year’s winner Peter Kerr isn’t back to his best yet but his hitout last weekend in Penrith should have fired up the legs a bit.

Once again there is no Brendan Sexton on the start line. This is a shame as after his Annus Horribilus he had Nepean and Noosa as his A races. He will be back faster and stronger in 2014 after the dreaded Platnar derailed the start of his season and no a serious chest infection has put him out of action for the end of the season.

Cameron Good and Ryan Bailie both had themselves placed well at Nepean on to the run and made Sticksy work every second of the run for his third place. Even though their bike split was done on the three front guys this was not a true picture of how they could ride. Although the tougher bike course will sort some out this weekend.

We are looking forward to seeing Sam Betten go around again. Betten should feature in the swim pack and will add to the pace on the bike at the front of the race.

As we saw at Penrith last weekend the run pace is going to be ferocious.

Apologies to anyone who hasn’t had a mention. It is a time thing. We are always happy to hear from about how you are going and what goals you have for the race.


In the women’s race it is hard to go past Emma Moffatt again. Ashleigh Gentle spoke to us after last weekend’s Nepean Triathlon and she said her run speed is still not where it should be after a less than ideal start to 2013. She struggles to get to the start line at San Diego but still came 9th overall.

Moffatt is the Australia ITU athlete of the moment and is in some great form. She is loving riding her TT and this weekend she will have an opportunity to show the strength she is building on the bike.

Of course there is Melissa Hauchildt to contend with over the non-drafting course. Hauschildt, a previous Noosa winner) won the Ironman 70.3 world championship recently but a week later was beaten over the same distance by the third placed 70.3 world champ female Annabel Luxford. Luxford was confident earlier in the year that once she dealt with her injuries, knee surgery etc that competing with Hauschildt’s bike and run pace would be possible if everything else went to plan. With the relative distances of the swim/bike/run in the OD format slightly skewed towards the swim/runners Moffatt is the favourite.

World No.3 ranked female Ironman triathlete Liz Blatchford will be hoping the legs hold out for just under two hours this weekend. Blatchford is one of the lead pack swimmers and is stronger over the bike and run. Her 3rd place at Kona surprised many but not Trizone. We quietly knew that she would mix it with the best. Her debut at Cairns over the distance with a win was quite a formidable result. Blatchford simply followed Ironman great Gina Crawford and turned the screws when it mattered in the latter stages on the run.

ITU great Laura Bennett is racing and her powerful swim will get her out at the front.

We haven’t seen anything online to indicate the recently crowned XTERRA World Champ Kiwi Nicky Samuels won’t be racing. There could be some serious bike strength seen from her if she toes the line.

Charlotte McShane wasn’t happy with her race last weekend in Penrith. No doubt she will do some tweaking and we should see the U23 World Champion produce a better race this weekend.

In her first professional race ever we will see Sydney based GBR athelete Laura Siddall race against some of the best in the world. Siddall won her age group at the Ironman 70.3 World Champs and came 11th overall in the female race. She then backed up a week later in London over the Olympic distance to win her second age group world title in 2013. Siddall will be off the pace on the swim but keep a very close eye on her on the bike. Her power output is usually a lot higher than most men. The fast pace of the 10km run will test her.



Bib # Cap Colour First Name Last Name DOB Category Race Country

1 White Peter Kerr 17/09/1988 Male Elite Australia

2 White Courtney Atkinson 15/08/1979 Male Elite Australia

3 White Ryan Fisher 05/04/1991 Male Elite Australia

4 White Brad Kahlefeldt 27/07/1979 Male Elite Australia

5 White Joseph Lampe 30/04/1988 Male Elite Australia

6 White Greg Bennett 02/07/1972 Male Elite Australia

7 White Clayton Fettell 29/05/1986 Male Elite Australia

8 White Dan Wilson 03/06/1985 Male Elite Australia

9 White Aaron Royle 26/07/1990 Male Elite Australia

10 White Josh Amberger 12/04/1989 Male Elite Australia

11 White Sam Betten 07/02/1988 Male Elite Australia

12 White Ben Shaw 14/11/1991 Male Elite Australia

13 White Cameron Good 10/11/1986 Male Elite Australia

14 White Tom Davidson 05/01/1990 Male Elite New Zealand

15 White Bryce McMaster 28/12/1989 Male Elite New Zealand

16 White Shane Barrie 25/01/1988 Male Elite Australia

17 White Ryan Bailie 19/07/1990 Male Elite Australia

18 White Luke Farrell 05/03/1993 Male Elite Australia

19 White Marc Widmer 15/06/1984 Male Elite Switzerland

20 White James Hodge 18/01/1992 Male Elite Australia

21 White Mitchell Kibby 28/09/1988 Male Elite Australia

22 White Lucini Audric 06/07/1992 Male Elite France

23 White Patrick Baldacchino 19/09/1989 Male Elite Australia

24 White Nathan Buschkuehl 18/01/1993 Male Elite Australia

25 White Daniel Coleman 23/03/1995 Male Elite Australia

26 White Hamish Hammond 06/04/1990 Male Elite New Zealand

27 White Lachlan Kerin 09/10/1994 Male Elite Australia

28 White Richard Pearson 16/03/1989 Male Elite Australia

29 White Kieran Roche 08/03/1993 Male Elite Australia

30 White Benjamin Williams 07/10/1983 Male Elite United States

31 White Ben Cook 20/05/1994 Male Elite Australia

32 White Jonathan Butler 28/09/1994 Male Elite Australia

33 White Giles Clayton 28/12/1983 Male Elite Australia

34 White Daniel Stein 10/04/1986 Male Elite Australia



Bib # Cap Colour First Name Last Name DOB Category Race Country

61 Black Ashleigh Gentle 25/02/1991 Female Elite Australia

62 Black Mel Hauschildt 13/04/1983 Female Elite Australia

63 Black Emma Jackson 20/08/1991 Female Elite Australia

65 Black Felicity Abram 16/08/1986 Female Elite Australia (out)

66 Black Emma Moffatt 07/09/1984 Female Elite Australia

67 Black Liz Blatchford 05/02/1980 Female Elite Australia

68 Black Laura Bennett 25/04/1975 Female Elite United States

69 Black Sarah Crowley 04/02/1983 Female Elite Australia

70 Black Nicky Samuels 28/02/1983 Female Elite New Zealand

71 Black Charlotte McShane 14/08/1990 Female Elite Australia

73 Black Kirralee Seidel 08/04/1986 Female Elite Australia

74 Black Rebecca Preston 04/09/1979 Female Elite Australia

75 Black Kym Jaenke 23/03/1977 Female Elite Australia

76 Black Maddison Allen 05/10/1992 Female Elite Australia

77 Black Gillian Backhouse 20/06/1991 Female Elite Australia

78 Black Lyndal Dew 30/09/1990 Female Elite Australia

79 Black Penny Hayes 19/06/1991 Female Elite New Zealand

80 Black Sarah Lester 01/08/1985 Female Elite Australia (out)

81 Black Lauren Parker 15/12/1988 Female Elite Australia

82 Black Melinda Vernon 27/09/1985 Female Elite Australia

83 Black Annelise Jefferies 08/09/1992 Female Elite Australia

84 Black Laura Siddall 10/09/1980 Female Elite Great Britain



Karl is a keen age group triathlete who races more than he trains. Good life balance! Karl works in the media industry in Australia and is passionate about the sport of triathlon.



How to Improve Your Running Drills



Want to improve your run drills? The real benefits of drills are a result of how they are applied to training, writes Graeme Turner.

Coaches love drills. The Internet, magazines and books are all full of drills and every coach has their favourites. Drills are an important way for people who are learning how to run properly to develop the correct skills to run efficiently and avoid injury. As a coach, I use drills as part of the warm-up for my track sessions. I’ll share two of my favourites later.

Practising a skill develops the muscle memory to execute the technique. In the case of football, repeatedly passing the ball develops the correct technique to accurately deliver the ball to a teammate. In the case of running, drills develop correct run technique; for example, lifting the knee rather than pushing through the calves.

However, what football coaches ascertained is that a player doesn’t just stand there and pass the ball. They may be doing that while running at full speed. And they may be passing the ball running at full speed with a 100-kilogram opponent running at them at full speed.

3 stages of acquiring a skill

  1. Learn the core skill.
  2. Learn the core skill at speed.
  3. Learn the core skill at speed under game (or race) conditions.

You may notice now that if you watch a football practice session the drills are performed not standing in a line but with trainers running at them with padding trying to knock them over.

Most football players at the top level typically already have the core skill – they need to hone that skill under the intense pace and pressure of top-grade football. This is something that has changed over the last decade as coaches have learnt the criticality of developing skills under game pressure; however, in many ways running is still at stage 1 – Learn the core skill.

Incorporate the drill into a run

Running drills are typically practised during a session and then the run component of the session is executed. The assumption is that the skill will develop the muscle memory and this will then, via some form of osmosis, translate into actual running. However, the drills, like the old football sessions, are performed statically (in place) and not under pressure. Over time this skill may translate to the athlete’s run but, at best, this will take a great deal of time.

By adopting a football-style approach, the outcome of the drill can be reached more quickly and the skill becomes more resilient to the pressures of a race. Rather than practising a drill and then running, try incorporating the drill into a run.

Here’s what I do during running sessions

Run 100 metres starting at an easy pace. Once you reach the 50-metre mark, build up pace so that by the end of the run you are at about 85 percent of full pace. Note, for sprinters, the end pace may be closer to 100 per cent.

Now, do the same build but at the 50-metre mark start focusing on a key skill. For example, focus on lifting the knee rather than pushing off the ground. Keep this focus while building up the pace to the end of the interval. Performed statically, this is the traditional ‘marching drill’; however, we are focusing on the skill while running and progressively adding more pressure (pace).

Don’t expect to ‘get’ this straight away. It may take a few run-throughs to develop the skill. I actually do this when racing – focus on a drill for a while in a run as a way of not only ensuring good technique but also as a means of distraction.

Many other drills, such as ‘tunnels’ (keeping the head level), can also be practised this way, even the traditional ‘butt kick’ drill – probably the most commonly incorrectly performed drill – can be performed this way. Curiously, performing butt kicks while running typically means the runner performs this drill correctly with their knee pointed forward rather than straight down.

Two of my favourite drills

Hot Tin Roof

Ground contact represents deceleration. The greater the ground contact time, the greater the loss of momentum and energy. Picture the running track as a hot tin roof. As your foot is about to hit the hot tin roof, focus on pulling the foot up so that it spends the minimum amount of time being ‘burnt’.


A common mistake runners (and coaches) make is focusing on the drill and not the outcome. Butt kicks are a great example of how focusing on the drill itself can create the wrong outcome. ‘Ninjas’ is an example of a drill where the focus is on the outcome, which ultimately is what every runner seeks. At the 50-metre point, focus on running silently – like a ninja trying to sneak up on somebody. This is a great drill to do with a partner as you can compete to see who can make the least noise. Like the hot tin roof drill, this facilitates a much shorter and lighter ground contact time and also tends to mean the runner becomes less flat footed. I could call this running quietly, but ninjas sounds much cooler.

Rather than make drills a separate part of your session, incorporate them into the run itself. Not only will you learn the skill faster but the skill becomes less likely to break down under race conditions.

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Strength Training for Age-Group Triathletes



Strength is important for endurance athletes and takes time to generate, but there are a few tricks, that will help you maximise your training time.

I drive my coach crazy asking to train more, but I am slowly learning that training smarter is better than training harder. There are many days when the body just isn’t up to the task of training, and sitting at your local cafe will be of more benefit than flogging a dead horse, so to speak.

For the majority of age-group triathletes who have full-time jobs and a family, it is important to make the most of any training time. While it is important to do long, slow sessions to build endurance, there are a few tricks of the trade’ that I have picked up over the years to build strength endurance without having to swim endless laps of the pool, ride for hundreds of kilometres and run for hours on end. Here are a few for your consideration.


Swimming strength is important, as, come race day, it will allow you to combat choppy seas and the whitewater of a mass swim start. A big part of my swimming involves using a band to hold my ankles together with a pull buoy and hand paddles to build strength. Doing a one-kilometre swim of 10 times 100-metre efforts with just five seconds rest will give you the same strength workout as swimming 1.5 kilometres.


Long rides are great to build up strength and muscular endurance; however, for those wanting to improve, big-gear hill repeats can also replicate the aforementioned training effects. Triathletes have been using this type of session for years, as doing seated climbing in a big gear (usually 60-to-70 cadence) helps to build leg strength, which usually only comes from long hours out riding.


A great way to get more out of your run is to add interval repeats. These are great to do on the treadmill and help to improve your speed and leg turnover. A simple speed session of 10 times one-minute on and 30 seconds off at just over race pace speed will help you to run faster come race day.


The biggest part of endurance sports training is doing the right recovery. Your ability to recover plays a big role in injury prevention and how well you can back up for your next session. Stretching, sleeping and hydration are the key points to focus on. If you are feeling particularly tired, then often a simple stretch session will be much more beneficial for you than a training session on an already tired and fatigued body. Often the hardest thing for any triathlete is knowing that you might just need a day or two off in order to help the body recover and refocus.

The important message is that more is not always better. If you can learn to train smarter and make the most out of every session, then you will see big gains. After all, everyone can do the work but it is those who train smarter who see the biggest improvement.

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News & Racing

Challenge Family Announce Details Of The Championship 2018 Live Stream



With THE CHAMPIONSHIP 2018 fast-approaching, CHALLENGEFAMILY is excited to announce that the exhilarating race, taking place on the 3rd June, will once again be live-streamed on the official CHALLENGEFAMILY website. This exclusive stream will allow triathlon fans from around the world to be a part of THECHAMPIONSHIP and follow the action live as it unfolds.

CEO of CHALLENGEFAMILY, Zibi Szlufcik, said: “CHALLENGEFAMILY has always championed the support of triathlon fans worldwide, and our live stream of THECHAMPIONSHIP 2018 gives those who cannot make it to Samorin, the chance to follow the pro athletes and AG athletes live as they compete.”

THECHAMPIONSHIP race, now in its second iteration, will again be held at the spectacular x-bionic® sphere in Samorin, Slovakia, and host an outstanding line-up of pro athletes including returning champions, Lionel Sanders and Lucy Charles.

Lionel Sanders of Canada celebrates winning The Championship Challenge Triathlon on June 3, 2017 in Bratislava, Slovakia. (Photo by Stephen Pond/Getty Images for Challenge Triathlon)

In addition to enforcing the 20 metre no drafting rule on the bike leg, THECHAMPIONSHIP 2018 also operates staggered race starts to ensure both the professional and and age group athletes have a fair race. THECHAMPIONSHIP will also play host to a number of family-friendly side events set to captivate the entire family into the triathlon spirit.

“Live streaming the race not only highlights the remarkable athletes racing, but also showcases the incredible venue, in addition to the wonderful electric atmosphere of THECHAMPIONSHIP 2018 as a whole. The inaugural event was watched by a global audience of 100,000, so we are confident that this year’s race will surpass this figure and set a new standard in triathlon.”

The course of the middle-distance race (1.9km swim, 90km bike and 21.1km run) has been meticulously designed so that the start, transition and finishing stages of the race each give spectators outstanding views of the x-bionic® sphere.

To follow all the action as it happens please visit:

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Gear & Tech

HUUB release third version of Aegis wetsuits



Explicitly designed for triathletes, the Aegis /// is perfect for the beginner to the serious or expert triathlete who want both comfort and performance on race day.

The Aegis was HUUB’s first mid-range wetsuit family to take inspiration and key features from the brands’ top-end names such as Aerious and Archimedes, making it a best seller, always offering both performance and value for money, and therefore commanding the market at that price point.

HUUB’s founder and owner Dean Jackson, commented, “The Aegis family of suits offer much more than the price would suggest, with features descending from our flagship Archimedes it has created a price point defining suit that delivers more than expectations.” 

So what do you get for the Aegis///’s price tag of £299.99? The brands exclusive X-O Skeleton™ for exceptional alignment and stroke efficiency, superior panel patterns offer Rotational Freedom™ and ease of stroke, plus a Breakawy Zipper™ delivering the fastest transition. The wetsuit provides you with HUUB’s exclusive buoyancy levels of 3:5 for men and 3:3 for women. A sleeveless version is also available.  

Explicitly designed for triathletes, the Aegis /// is perfect for the beginner to the serious or expert triathlete who want both comfort and performance on race day.

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News & Racing

Ironman Announces First Full Distance Event In Ireland



Ironman announced today the addition of its first full distance event in Ireland, Ironman Ireland, Cork. The inaugural race will take place on June 23, 2019.

“Ironman is an incredibly prestigious sporting competition held in locations throughout the world. Now, for the first time in Ireland, Cork will host a full-distance Ironman competition starting in 2019. Youghal will be centre stage for the next three years as we showcase our beautiful beaches, historic towns and world-renowned hospitality to a world-wide audience. I am delighted to welcome Ironman to Cork,” said Cllr Declan Hurley, Mayor of the County of Cork.

The race will be held in Youghal, Co. Cork which is located approximately 45 minutes west of Cork city and Cork International Airport. Youghal is a coastal fishing town on the southern coast of Ireland and a fortified seaport since the fifth century. It is also Ireland’s second oldest town. Cork International Airport offers direct transatlantic services in addition to its extensive European access routes, along with modern motorway access from Ireland’s capital city, Dublin (2-hour drive). Youghal is perfectly situated to stage an iconic triathlon.

The race will get underway with a 3.8km (2.4-mile) swim with a rolling start from the golden and sandy, Claycastle beach in Youghal Bay, that gently shelves into the Celtic Sea. This is within walking distance of Youghal Town.

A two-lap 180km (112-mile) bike course is next. Starting off through the centre of Youghal town, a climb of the famous Windmill Hill awaits the cyclists as a first challenge, which undoubtedly will also become a spectator hotspot. The cyclists will then encounter a combination of flat country roads and undulating coastal roads with magnificent sea views of Youghal Bay, Ballycotton Island and Cork Harbour. This breathtaking course goes around County Cork, into the town of Midleton (home to the famous Jameson Distillery) and will rise to a max elevation of 190m above Midleton before a technical drop back into Youghal.

The 42km (26.2-mile) run course will be the highlight of this event. This will be a flat four-lap run course through the centre of the historical town of Youghal, taking in Youghal Harbour and the famous Clock Gate Tower. Athletes will run under the arch of the Clock Gate Tower in the centre of town during each lap before finally running under the Ironman finishing arch in Market Square.

Speaking about the event, Tim Lucey, Chief Executive Cork County Council said: “Cork County Council is especially proud to join forces with Ironman which will bring an economic boost estimated to be over seven million Euro to the local economy. But the impact is much more than that; we have the opportunity to promote East Cork but go even further into all that Cork has to offer. We will showcase sport but most importantly of all, we will showcase community spirit. This will be an event that invests in both people and place and I look forward to what will be an amazing experience.”

“It has always been our goal to establish a full-distance event in Ireland. Now, building on the success of Ironman 70.3 Dún Laoghaire we are excited to add Ironman Ireland, Cork,” said Oliver Schieck, Regional Director Ironman UK & Ireland. “This race is a remarkable combination of a stunning race course with a beautiful landscape as a backdrop. We are looking forward to welcoming Irish and international athletes to the inaugural edition in June 2019.”

Ironman Ireland, Cork will be a qualifier for the 2019 Ironman World Championship being held in Kailua-Kona, Hawai’i.

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News & Racing

Elite Field Of Professional Triathletes Set To Compete In 2018 Escape From Alcatraz Triathlon



The pro field for the 2018 Escape from Alcatraz Triathlon set to take place on Sunday, June 3. The line-up includes 2016 Rio Olympian Ben Kanute, Olympian Jarrod Shoemaker (USA), Olympian Ryan Fisher (AUS), Olympian Paula Findlay (CAN), 2018 Surf City Escape Triathlon winner Jason West and more.

The new official coach of the Escape Triathlon Series Andy Potts will also be competing. Potts represented the United States in the 2004 Olympics, is a seven-time IRONMAN champion, 28-time IRONMAN 70.3 champion, and a six-time Escape from Alcatraz Triathlon champion.

“I am super excited about my new role as the Escape Triathlon Series coach and look forward to competing this year and supporting all levels of participants as they work to accomplish their goals,” said Potts.

The pros will join 2,000 amateur triathletes for the 38th year of this annual event. Athletes have qualified to race through the newly-formed Escape Triathlon Series. 2018 Escape from Alcatraz Triathlon Champions Ben Kanute and Lauren Goss will attempt to defend their titles. The full list of professional triathletes set to compete in the 2018 Escape from Alcatraz Triathlon includes:


  • Kevin Collington (USA)
  • Brian Duffy Jr. (USA)
  • Robbie Deckard (USA)
  • Cameron Dye (USA)
  • Ryan Fisher (AUS)
  • Ben Kanute (USA)
  • Eric Lagerstrom (USA)
  • Garrick Loewen (CAN)
  • Andy Potts (USA)
  • Jarrod Shoemaker (USA)
  • Jason West (USA)
  • Timothy Winslow (USA)
  • Matthew Wisthoff (USA)


  • Liz Baugher (USA)
  • Paula Findlay (CAN)
  • Lauren Goss (USA)
  • Sarah Haskins (USA)
  • Alicia Kaye (CAN)
  • Caroline Shannon (USA)
  • Erin Storie (USA)
  • Lindsey Jerdonek (USA)

Top triathletes from around the world will take over the streets and waters of San Francisco for the 2018 Escape from Alcatraz Triathlon on a course showcasing the beauty of the city. Triathletes will hit the water at 7:30 a.m. to embark on a challenging 1.5-mile swim from Alcatraz Island to the shoreline of Marina Green, an 18-mile twisting bike ride through the Presidio, and an 8-mile trail run out to Baker Beach and up the infamous 400-plus step Sand Ladder. To finish the race, triathletes will follow a path back under the Golden Gate Bridge, pass Crissy Field, and finish on the grass at Marina Green. Fans can experience the excitement at Marina Green, where the swim exit, athlete transition area and finish line are easily visible.

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