August 2009 - Xtreme Triathlon Club

June 2009 

THIS MONTH … 

THE PRESIDENT SPEAKS………………………….. 2 

RECIPE—MUESLI BARS…………………………… 2 

MUFFIN REVIEW……………………………………. 3 

THE XTC SURVEY—RESPONSES………………… 4 

XTC ANNUAL GENERAL MEETING 

Wednesday August 26th, 8PM at HALC 

All members are encouraged to attend—this is an opportunity 

to talk about how the club works, what we‘re doing 

in the future and how we‘re going to do it! 

ATHLETE OF THE YEAR NOMINATIONS……….. 4 

MARGARET RIVER GREAT ESCAPADE RIDE……. 8 

OXFAM REPORT……………………………………. 11 

IRONMAN CHINA 2009………………………….. 12 

UPCOMING RACES ………………………………… 15 

WHERE DOES XTC‘S MONEY COME FROM? ….. 16 

WHERE DOES XTC‘S MONEY GO? ……………… 16 

SANDOWN AV 10KM……………………………… 17 

XTC END OF SEASON PARTY 2009…………… 18

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Xtreme Tri club August 09 Newsletter 

THE PRESIDENTS REPORT 

Triathlon philosophy. That sounds a bit fluffy doesn't it? How about "What triathlon teaches you?" That‘s awful. Lets 

see where this goes. What does triathlon teach you? Here are my thoughts, in no particular order... 

1. Sometimes, in triathlon (as in life) you get points for just showing up. Take the recent duathlon for example. 

It rained so hard on the bike that Jodi is still convinced it was hail. The wind was so strong that when you 

opened your mouth your checks puffed out. Those that battled through to the finish really do deserve the that 

ugly little trophy. So take it home, straighten up the plastic label and display with pride. You earned it. 

2. It doesn't matter how fast or slow you are, there will always be someone faster, or slower. So don't get too 

hung up on who is the fastest or slowest. It's a very relative thing that doesn't count for much in the bigger 

scheme of things. 

3. Whether you think you can or you can't, you are right. 

4. As a triathlete, you will be diagnosed with mild obsessive compulsive disorder at some stage in life. Get ready 

for that. 

5. You most likely have ugly feet and your hair smells like chlorine. No big deal. 

6. Be wary of overly negative people. They serve very little purpose in this world and may steal your mojo. 

7. Some people just don't understand triathlon and never will. It's not your responsibility to help them. 

8. To a large extent, you will only go as fast as your parents let you. So it's just as well that you will never know 

quite how fast that is. Keep searching. 

9. If you are reading this, it means you are amongst the worlds most privileged people. You are rich (on a global 

scale), healthy, literate, safe, and motivated. And you have a slight tendency towards the hardcore. 

10. It's the people that make triathlon a great sport and a rewarding lifestyle. Not the latest gadgets or fastest 

bikes. These are all good fun and to a large extent needed for a growing sport, but ultimately its the people 

that make it what it is.. 

11. Never give up a lead. Never. 

Finally, lets look ahead to the coming season. Last season was fantastic, and will be hard to top. But I think this season 

could be just as good. 

Here's why... 

MUESLI BARS 

Basic ingredients 

2 cups rolled oats 

6 weetbix lightly crushed 

½ cup raisins 

½ cup chopped apricots 

½ cup honey 

1 cup orange juice 

2 egg whites 

Can add anything you‘d like – nuts, seeds, cinnamon, chocolate chips etc. 

Enjoy!! 

1. Place oats, weetbix, raisins and apricots into a bowl. 

2. Bring honey and orange juice to the boil simmer for 8 min, mixture will thicken 

slightly 

3. Stir honey mixture into dry mixture 

4. Add egg whites 

5. Press into a non-stick 18x28cm tin lined with baking paper bake in 180 oven for 20- 

25min (take out early if you want chewy or leave in longer if you like crunchy)

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Worlds on the gold coast. Will be great fun with loads XTC people heading up plus friends from other 

club. Race hard, then a few drinks to celebrate! And a side trip to the theme parks too. 

Lorne training camp over the Cup weekend. Still spots here for a) a solid weekend of training, or b) a relaxing 

weekend with the occasional training session. You chose what suits you. (Personally I enjoy going to about 9 

out of 10 on the smash-o-meter but that‘s just me). 

Shep Half Ironman. A great race Just 2 hours from Melbourne. We will have both XTC tents in finish straight. 

Lots are stepping up to do their first half too. But keep in mind that the Hexman (600/30/8) is a great stepping 

stone between sprint and OD for those wanting to move up in distance. Race the Hexman (About 1:30 to 1:40 

racing time, eat the traditional peaches and ice cream, have a massage (lots of massage tables always), and 

watch the main race unfold). 

Busselton Ironman. Early December. We look forward to hearing how Mark, Anthony and Chris go on this flat 

and potentially very fast course. 

Falls Creek training camp. We did this last year and it's a must. Up to two weeks at altitude, 2 sessions per 

day. Train, eat, rest, train, eat sleep. And now also a great location for riding with the main road across the top 

sealed through to Omeo. Swimming at Mt Beauty too. 

Lorne Pier to Pub and Mountain to Surf. Iconic races and good training too. 

The National series races. The calender is yet to be released but the popular races like Canberra, Hobart and 

Adelaide will all be there plus one or two new ones. Great road trips and with group accommodation not too 

expensive either. 

Geelong Half and MurrayMan Long Course (2/60/15). Perfectly placed towards the end of the season, make 

these ideal timing for a first half ironman or long course race. 

Local Races. Closer to home the Gatorade and Orbea series provide some very competitive races right on our 

doorstep. But don't forget the country races like Echuca and Bairnsdale too. 

So as Kellie would say - get amongst it! 

MUFFIN REVIEW 

Review Location: Carousel, 

Albert Pake Lake 

Preparation: Saturday morning 

Ride/Run session. 

Description: Chocolate, Chocolate 

Chip and Cherry 

Stu: 10/10 

Leigh: 9/10 

Anthony N: 9/10 

Jeb: 8.5/10

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THE 2009 XTC SURVEY 

Recently, we ran a survey and asked all members to participate. If you didn‘t, please remember that you can provide 

feedback to club anytime, via email or by speaking to the committee, but for now, we though we‘d share some of the 

positive things you all had to say about our coaches. 

Simon Knowles 

I really enjoy it when we get the theory ie. what is the overview of the session, why 

are we doing certain excercises and why they improve technique or fitness. 

Like the varied swim sets that are challenging but achievable. Offers good input into 

stroke technique etc. 

This is the only main session that I have been involved in and I really like the way it 

pushes me past what I would do on my own. Lots of triathlete coaches seem to only 

prescribe the longer freestyle only sessions, so I like Simon's mix up of things and the sprint elements. 

Anthony DeCastella 

Couldn't be better. Anthony is passionate about what he does and goes way beyond 

the extra mile. Don't let him go! 

Always brilliant - we are incredibly lucky to have Anthony! 

Love this session and feel that I get really good theory and individual advice. I really 

improve when I make it to this session consistently. Nice that a team feeling is cultivated. 

Love it!! Anthony is fantastic. he seems to be able to provide individual coaching and 

attention to the entire group. Wouldn't miss a Tuesday run session. 

Really liking the full week info emails from Anthony. Haven't been able to attend many sessions lately so emails 

provide good inspiration for runs near home (secret training).. 

Anthony does an excellent job of making sure he gets to talk to as many people as possible at each session and 

making people feel welcome which is great. 

Anthony's squads are the best, he is just an inspirational trainer. I like the people who come along and how you 

really can push yourself and get results. Anthony is incredibly encouraging and passionate about running. That is 

why I try and come along every Tuesday. 

Nathan McAvaney 

I like Nathan's easy rapport with the group. He is very welcoming and provides a positive group environment. 

I love this session as i enjoy doing all three things at once. 

These are great sessions, it is still tough to replicate proper riding but the emphasis on effort then recovery is 

helpful. 

Great! 

ATHLETE OF THE YEAR—NOMINATIONS 

We‘ve picked out some—okay a lot—of the nominations you all sent in this year. The wide ranging level of recognition 

reflected in the comments shows how high the standards of nomination have become—and also that merely being fast 

isn‘t necessarily what gets noticed. Thank you to everyone who voted for our annual awards, and provided the comments 

below—the positive and encouraging feedback to so many people is evidence of why so many of us have arrived 

and then stayed at XTC. 

Susan O‘Keefe 

Susan. Why? Because she qualified for Worlds, which means she kicked bottom. 

Adrian Mercuri 

Why? He used to reliable ... to come out of the swim leg after me. But since he started training I need a new slacker to 

beat out of the water…

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Brad Johnson 

Male Athlete of the Year - tricky this year with so many amazing athletes. BUT... Brad Johnson. The underestimated 

underdog at the begining of the season. He blitzed the field and has had fantastic times in all events. Even 

with a stress fracture he still qualified for the Worlds. Unfortunately a second stress fracture has hit but it doesn't 

seem to hold him back. He is committed to training and manages to hit it all around a very busy life. Meaning, early 

mornings and lunch time runs. He just keeps getting better..... 

Overcome injuries to still have great run season and qualify for worlds. Swimming along nicely now too 

Brad Johnson for qualifying for the World Championships with only one good leg. 

Brad: from what I've been told he's come a long way in the past year, and he got married, so he gets extra points for 

that! 

Such a delight, a wonderful attitude. His positive attitude is as contagious as his smile and laugh. He is such a sensational 

person to have around the club. He encourages you to attend and give it your best. 

Nat Smith 

Natalie continues to improve and excel in all her events. Her recent challenge series results have been outstanding. 

Nat's commitment is inspiring and she always does it with a smile. She always has a kind, encouraging word to the 

'back of the field' entrants which is a fantastic quality. Fantastic work Nat!! 

Nat (not much to say there - in league of her own!) 

Amazingly driven athlete who doesn't stop (don't think she knows 

how). 

Where is the competition? We need to find her a nemesis 

Natalie Smith for amazing on field performances and the contribution 

she makes to the club whilst being very successful professionally and 

of course still making time to meet Mr Right. 

Natalie Smith - Nat has been amazing this year, beating the golden 

40min (for her run) in a number of races and placing in every race for 

the Challenger series and first in Hobart and Geelong. 

Nat; because she is also freakishly good at everything and in addition 

is super nice. 

Solid consistent performer. Often spotted on podium with heavy medal hanging from her neck. 

The beautiful and talented Nat. Such consistency and generous spirit. She is much more interested in how well she 

thinks you are doing, than to indulge in her our success and talent. She is someone to admire and model your attitude 

and training on. 

Megan Holman 

Megs is so committed. She trains hard at every session.... even swimming which she hates. She has raced several half 

marathons this season and has improved each time. She was part of half ironman teams twice. Megan continually 

works on her weakest disciplines, swimming and riding. She is always friendly to newcomers and gives it her all. Well 

done Megan. 

'The little engine that could'. I admire her determination, strength and consistency. It is always a shock if Meglitt is not 

at a training session. Her approach to training is to be admired. I don't think I have heard Megan complain. Sure there 

are always some niggles and some groans as the sore muscles respond to yet another request to perform - but negative, 

absolutely never - not Meg. 

She's a star and has been so committed and really puts so much into her training, plus she's hot! (and she introduced 

me to the club so that's where she gets her extra points). 

Megan Holman. A star of the future. Showed improvement across all disciplines. Oxfam confirmed her strength, endurance 

and good humour. 

Athena Johnson 

Stepping up to complete some long and tough Olympic Distance Races - also for cooking lots of good pre-race food.

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Tristen Haines 

Tristen did a great sub 3 hour marathon and moved up to fast lane swimming. 

Stacey Munro 

Anastasia Munro - Stacey keeps getting stronger and stronger. She qualified for the Olympic and Sprint World Championships. 

Her times for the Challenger series continued to get better and better. Finally, in Geelong she had an awesome 

race placing 7th with a a time of 2.32 

Leigh Chivers 

Leigh's improvement has been amazing to witness. His bike leg is scary, soon he will be unstoppable 

and even uncatchable. New to the sport he continues to hit goals and gain fast 

time in races. Lethal Leigh!! Bring it on! According to Sara, he is always training and spending 

time fiddling with his bike to get it 'just right!'. Well done Leigh 

Oh my goodness, thank heavens he is ours - he knows no bounds. I will plan for hanging 

around til the end of each event, so we can cheer him on the podium. Its expected now isn't 

it? 

What a season from this relative new comer to the sport of Triathlon. After a solid consistent 

year of training, Leigh has worked this way to the pointy end of the clubs racing crew. He has 

opened many eyes and caused a lot of competitive pain in process. Leigh has a great give it a 

go attitude, is a great well respected club member and is bound to go a long way. 

I can‘t really go past Leigh for male triathlete of the year. Super dedicated and mixing it with 

the very best in his age group while still relatively new to Triathlon he has raked up impressive 

results and easily making the Worlds team. Even more impressive is the guy can go 

faster yet!! Snowy and Pete have their hands full! 

Leigh ... He is in fire!! 

Leigh has achieved some incredible results this year. In particular getting first in Hobart and Geelong. 

I'd have trouble going past Leigh Chivers for this, his effort this season have been phenomenal, alternatively he would 

also get my vote for most improved. 

Smashed Challenge Series. Smashed Gatorade. Smashed Duathlons. Smashed everyone. 

He just keeps getting faster and now winning national series races ... will he just slow down. 

Renate Tirpcou 

Renate, won duathlon series, qualified for worlds in her first real season, and has a 18 month old baby too. 

Anthony Norwood 

For his dedication and commitment to the sport and contribution to the Club 

Stewart Sheffield 

Stu has been the quite achiever this year, working his way up to the pointy end 

of a very competitive field and consistently producing significantly improved race 

times. Not only has Stu managed to lift XTC to new levels of existence and race 

performances, he put together a solid consistent season of training to reach his 

personal goals and score himself a position on the Gold Coast World Championships 

team. Good job Stu. 

Shannon Smith 

Shannon's improvements particularly on the bike over the past season are worthy 

of recognition. Her determination and willingness to push herself (and others) 

into new levels of pain, have resulted in some outstanding performances. Well done Shan, good luck for the Gold 

Coast World Championships.

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Jamie Wallis 

He did his first Olympic distance race at Sandringham this year in a very fast 

2.15. He placed top 5 in his age group in the Gatorade series and in the last race 

at St Kilda he placed 4th in his age group. 

Continued improvement throughout the season in the Gatorade series and finishing 

fourth in the 20-24 age group of Gatorade Race 6. 

Top 5 finisher in Gatorade Series shows some serious form after a short time in 

the sport. 

Vicki Inglis 

I think a special mention should be given to Vicki Inglis. Having been knocked up myself, I think it is amazing that she 

is still going strong and had some great times in Adelaide, Canberra and Geelong. She has great attitude. 

Vicki and my soon to arrive baby for already finishing three (Adelaide, Canberra and Geelong) Olympic distance races 

in a new sub 0 year age group. 

Vicki Inglis - See definition of super mum. 

This to be super Mum deserves to be recognized for a remarkable 08/09 season. Vicki's club spirit, positive attitude, 

consistency and dedication to her sport is an inspiration to all around her. Between putting a wedding together, making 

a baby, buying a house and starting a new job in Melbourne, Vicki has found the time to stay committed to keeping 

up her strong athletic performances. A further reflection of her passion for triathlon is her outstanding performance 

at the Challenge Series in Adelaide on November 30th 2008, while being nearly 3 months pregnant. There is no stopping 

this girl - love your work and all the best for your super Mum career. 

Kym Patterson 

Very consistent and doing big k's both on bike and run now thanks to her new coach! 

She has shown real exuberance and determination during sessions and moved up the ranks 

from lane 1 to lane 2 through consistency and constant attention to completing the full set. I 

see her in Gym all the time fit balling and now attacking some advanced strength conditioning 

moves. Kim has toned and chiseled her body into great form she looks fit and 

lean....because she has trained with heart, always positive and a great asset to the XTC club. 

Kim is the stand out for me. 

Kym—especially coming back from 2 injuries. 

Great club spirit, and has come a long way from the try-a-tri 

Random Nominations 

Best bike light of the year – Anthony 

Best Mo' - Mark....easily 

Stu for the indecent speed he rides up Yarra Street. 

Amanda for her contribution to the Juniors 

Biggest blow up in a race Macca of course 

Worst Ironman performance.. hmm so many contenders. Its gotta go to Norwood though. 

Best example of how not to spend your last few days before an Ironman (with Malaysian Belly) - Anthony Norwood 

The ―I'll race anywhere, as long as they offer cash for the Women‖ award - Stu (what the F#%$ is a Murray Man?) 

The ―I really don‘t want to swim‖ award- Siobhan and Elisha- 4 triathlons, four cancelled swims. 

Best crash - Jamie- during Kew boulevard Time Trial 

- Chris Franklin 

The ―Vanishing Female‖ award - Kym Patterson, with a close second to Athena and Jodi 

The ―Vanishing Male‖ award - Mark Buyck, with a demonstration of how to shed the Malaysian spread 

Biggest marshmallow - Stu...actions speak louder than words.

Page 8 


MARGARET RIVER, WESTERN AUSTRALIA, GREAT ESCAPADE RIDE 

28 MARCH – 5 APRIL 2009 

Participants – Christine Bolton, Stacey Buyck, Catherine Shewan, Al 

and Cath Rokahr, Peter and Teresa with guest appearances by Jon’s 

brother. 

The WA ‘Great Escapade’ was a riding holiday organised by Bicycle 

Victoria so yes this is not a race report, although we did start with a 

swim and finish with a run. (Take heed XTC’ers. Keep racing, or be 

prepared to share your holiday snaps…..) 

The brochure had promised some stunning scenery, including pristine 

beaches, dramatic coastlines, towering old-growth forests, ancient 

caves and rock formations, all complemented by world renowned fine wine and gourmet food. It all 

sounded good enough for us! We took off from Tullamarine with our bikes and crammed backpacks ready to 

discover it all. 

The planned itinerary had us leaving Margaret River early on the first 

day so we all arrived a day early to take in the local sights and delights. 

Stace and new found friend Alanna from Brisbane joined a 

local bush tucker tour, while the rest of us savoured the more mainstream 

local cuisine and tootled down to the beach. That night we all 

joined in the wine festival and enjoyed more delicious food. We were 

off to a great start! 

Day 1 Margaret River to Busselton 66 km. 

Reality hit on Day 1. In the morning it was all commotion, confusion 

and queues as everyone had to have their tents down, bags packed, 

bags loaded on trucks and cycling out of Margaret River by some unholiday-like 

time. From nowhere, a light drizzle set in, and the temperature suddenly dropped 10 degrees. 

Everyone unpacked their bags to find their rain jackets…(and they reckon Melbourne’s weather is changeable!) 

Once we were out of Margaret River and riding along Caves Road we 

set into a more comfortable rhythm. When it rained we would stop at 

the closest winery. We notched up three wineries, an art gallery and a 

brewery. By afternoon, the weather had cleared and we merrily arrived 

into picturesque Busselton. Our campsite was just across from the 

beach and a stroll away from the historic 2 km long Busselton Jetty (the 

longest timber jetty in the Southern Hemisphere…). 

Day 2 Busselton to Donnybrook 67 km 

We caught quite a bit of headwind and we were also on a main road so 

it was single file and hard to relax. I think that we were all a bit sad to 

be leaving the spectacular coastline behind us. 

Donnybrook is the apple capital of Western Australia and the organisers cheered us up with some apple pie 

on arrival.

Page 9 


Day 3 Donnybrook to Bridgetown 94 km 

Happy days we were off the main roads! The ride from Donnybrook 

to Bridgetown was fun, relaxed, scenic and quite challenging 

with a few hills (200-300 m climbs) thrown in. Al (who 

does no formal training) showed us all up though by racing up 

every peak. Less said about that the better. 

Labouring up one hill, I was relieved that I could partially blame 

it on a puncture. Things got even better when a rather attractive 

Warby (bike fixing volunteer) promptly appeared to replace the 

tube for me. This organised riding thing really is a good idea. 

Later Catherine S mentioned that she had the same Warby fix a 

puncture after reaching Bridgetown. (Hmm, I’m on to her.) 

Day 4 Bridgetown to Manjimup 51 km 

With only a short and relatively flat ride, we were right into sight 

seeing mode, and found the old Donnelly Mill along the way. 

The old store had all our favourite lollies, excellent homestyle 

pies and food for the local kangaroos. It was all good family fun 

until the emus spied the food bag and sent in the biggest and 

most evil emu for the spoils. 

Once in Manjimup we treated ourselves 

to afternoon tea at the 

Country Women’s Association. 

Between the delicious food, cosy 

wood fire and hospitality from the 

remarkable ladies, nobody was in a 

hurry to leave. 

The rain was arriving again so we 

headed for the local pub after dinner 

and decided to celebrate/ 

commiserate Christine’s impending 

move to Brisbane. 

Day 5 Manjimup to Pemberton 51 km 

A great riding day with a series of fairly sharp climbs and downhill 

sections. Our plans to visit another winery were quickly forgotten 

when we realised that it was back at the beginning of a 

rather long steep downhill. We arrived in Pemberton early and 

after sorting out our domestic requirements took off to climb the 

Gloucester tree. The Gloucester tree is a 61 m tall Karri tree 

originally used to spot fires. The views from the top platform 

were worth the non-OH & S friendly climb up. 

At night spirits were high we were on the eve of our rest day, 

and we all settled in to enjoy the fantastic band in the Café de 

Canvas and a bogey on the dance floor. 

Day 6 Rest Day at the Wine and Truffle Company 

No riding today. Out at the Wine and Truffle Company we learnt 

how black truffles were grown and then harvested and then

Page 10 


feasted on a sensational 4 course meal with matching 

wines. 

We arrived back at camp completely stuffed which was lucky as 

the evening meal had hit a new low point (the supplied food was 

definitely generous but generally accentuated the excellent food 

available from the local providores). We knew quite a few of our 

fellow riders by this stage and after swapping stories on the days’ 

activities settled in to enjoy the surprisingly talented Talent Quest. 

Day 7 Pemberton to Nannup 87 km 

We were to climb up roughly 350 m altitude and then drop back to 

50 m at Nannup. Along the ride we were reminded of a song from 

the Talent Quest about all the ‘-up’ towns... Beautiful ride through 

towering Karri trees today. 

Day 8 Nannup to Augusta 86 km 

A flatter and far easier ride but our legs were not quite so fresh. 

Stace/’Lance’ was earning her yellow raincoat/jersey by this stage. However, 

we were all up for a ride out to the Cape Leeuwin Lighthouse when 

we reached Augusta. The surprisingly hilly trip out there was a bit sapping 

on the legs though!! We took in the view of the converging Southern and 

Indian oceans and went in search of a spot to swim. We found out about a 

spot on the river mouth with the added bonus of potentially spotting dolphins. 

It was starting to get a bit chilly but we jumped in. Underwater we 

could able hear ‘clicking noises’ and were then astounded when two swam 

underwater within 2 metres of us! They then leaped back over the water 

for another look! Making our way back to shore we also came across a 

strangely curious baby stingray. It followed us right back to the water 

edge! This was an amazing place!! 

Day 9 Augusta to Margaret River 52 km 

Oh woe is us our holiday was coming to a very 

abrupt end! Catherine S, Christine and Stace had 

cuddled up for the last time in their 3 man tent and 

there was even more morning stress than usual 

as the trucks had to have our gear just that bit 

earlier than usual. We had grand plans for a very 

early start to comfortably take in some of the 

caves on the ride, and managed an earlish one. 

We all met up and toured through Mammoth Cave 

which was just spectacular. We might have enjoyed 

it a little too long though as all of a sudden it 

was a rush to ride back to Margaret River in time 

to pack up our bikes and catch a bus for each of 

our various destinations. There was some serious 

interval training going on at Margaret River, racing 

for bags, boxes, tape, bubble wrap and then dragging 

everything to get on the right bus before they 

filled up. We did make it though…..just in time!

Page 11 


OXFAM REPORT* 

*note all distances are approximate and most likely exaggerated in this report. 

Well, with a less than perfect preparation of one ITB injury, knee injury, a wedding and only one training session of 

15km in January with all of us together we were feeling super ready at 5.30am (yes Kym, 5.30am) on race day in April. 

Oxfam is a 100km walk / run / crawl from Jells park through Police paddocks to Lysterfield up to the Dandenongs, 

through Belgrave to Goat‘s Track for a lap around Ferny before heading to Olinda and then Silvan Dam. Once you‘re 

done with the Dandenongs you start to meet the dead flat and compacted Warburton trail for the next 35km before 

one final, random (epic) hill into Wesburn (Warburton). 

The first team finished ran it in 10 hours 35min with the final team taking the luxury tour of sleeping in B&Bs and coming 

in just before the cutoff of 48hours. 

100km and 4 females means there were a few highlights and some low lights, so I‘ll dot point them from here on for 

your convenience! 

Watching a team spend 1hour putting tiger balm and taping every square inch of their feet before the race, 

would love to have seen them at the finish! 

Kym getting told off by an official at a checkpoint for taking more than her fair share of chocolate, before stealing 

more when he had his back turned – thanks Kym! 

The amount of food we bought and the amount we didn‘t eat. (sorry to our support crew who had to lug it 

around) 

Pete trying a GU for fun at lunch – might want to add water next time. 

Chop Chop relishing in his ‗keep moving‘ dictator role, and his effort of running 8km with us practically made him 

the fifth member of the team. 

Kym having to pull out due to injury, or was it just to get out of Hackett‘s track and away from Megan‘s talking? 

Drunk teenagers at night dressing up as werewolves and jumping out and chasing us down the track – well it 

did get us moving! 

Jodi and Athena‘s full rendition of ABBA the musical complete with choreography, apparently some of the other 

teams didn‘t appreciate it as much as we did. 

Discovering the power of the Israeli army march, walk 10 steps, run 10 steps, repeat for the next 40km. Putting 

us ahead schedule. 

Tristan and his miracle dinner, thanks to not having the right attachment for the gas stove. 

Brad spoon feeding Athena dinner while she got physio treatment. 

Athena singing through her pain … and Jodi and Megan putting their i-pods on full volume. 

Seeing Prue and Dan at the final checkpoint….. and 

their double strength Voltaren. Also to get regular updates 

on ‗The Tiger‘s‘ (Anthony‘s team). 

Megan‘s lack of sympathy to Jodi‘s blisters; Jodi: ‗My 

massive blister just burst‘ Megan: ―Yep, that‘ll happen‘. Sorry 

Jodes! 

The last 9km….. enough said. 

The finish. Thank god. 

So, we were very happy to finish, and to finish as 11th fastest 

female team raising $2,432. A big thank you to Chop, 

Tris, Brad and Pete for looking after out every need and listening 

to all our whinges. Also, to everyone who sponsored 

and wished us well. Next year we‘re thinking we might support 

our support crew? How bout it Brad? Tris? Chop?

Page 12 


IRONMAN CHINA 2009 

Brian McGovern you are an Ironman. On the 19 th April I lost my ironman virginity at the ripe age of 51 at Ironman 

China. Why China? It was immediately after Singapore 70.3 in September 2008 that our group of 6 riding buddies 

decided to do Ironman China 2009 where both the full IM and 70.3 are held on the same day. 

I arrived on the afternoon of Thursday 16 th at Haikou, Hainan Island three days ahead of race day on 19 th April. On 

the Friday morning together with a mate Neil Franks, I headed down to transition area and swim start at the Nandu 

River for a practise swim. At the hotel we met some people who had been slightly psyched out by the currents in the 

river so it was with some trepidation that Neil and I ventured into the river to swim the course. The river is fresh water 

and wetsuits would be allowed in the race. After swimming out about 200 metres Neil and I commented that this wasn‘t 

too bad and in fact couldn‘t see what all the fuss was about. However, as we made our way to the second bouy 

further into the centre of the river the current became stronger and swimming in a straight line to the buoy became a 

challenge that would come back to haunt me on the first loop on race day. 

Until that point the weather had been cool ~25 degrees and overcast but risk of rain so looking like a much better 

race day then China 2008. Well at about 5am on Saturday morning the skies opened up and brought thunder, lightning 

storms and flooding. Subject to not interfering with the race, it was looking like a much cooler albeit much wetter 

race day in store for Sunday. How wrong we were. 

Race morning I woke at 4am and immediately stepped out the back of the hotel room to the sight of a full moon and 

completely clear skies and a very humid warm atmosphere. After a quick breakfast I was on the bus to the start / 

transition area and arrived just after 5am to set up in transition for a 7am start. My coach Grant Giles had recommended 

I do a warm up run of 30 minutes and I took this opportunity to reflect on what was ahead and the work I 

had done to get here. Not long after I decided to do this race, I asked Mark Jansen for advice and he strongly recommended 

I get a coach to help with programme, planning and guidance. I had used a generic programme that Grant 

had put together for the 2008 Singapore 70.3 and after speaking to Grant asked if he would help me. Looking back 

this was very wise advice from Mark and of all the money I spent in getting to China this was the best investment by 

far. That was early November and here on race morning I had a quiet confidence that the past 5 months hard work 

could not have brought me better prepared for the race and that proved to be such an important factor as the race 

unfolded. 

In his summary Chris McCormack who raced 70.3 rated this the ―Toughest Triathlon Day of My Career‖ Macca‘s race 

report is on the following site. http://www.xtri.com/features_display.aspx?riIDReport=5555&CAT=21&xref=xx 

So hopefully you will accept my apologies in advance of a long report which in part is to reflect the conditions and also 

because it was my first Ironman so I am still a bit excited by the buzz of competing and finishing. 

―Three minutes to race start‖… announced the commentator and suddenly the quiet calm I had been nurturing abandoned 

me. The siren sounded. The swim is two rectangles of 1900 metres with turn buoys on the left hand side and 

swam in an anti-clockwise direction. The course had been adjusted the prior day due to the very strong currents which 

had been aided by the rains flowing. I started to the right and front of the pack which would keep me hopefully above 

the first and second buoys before the current started to impact the pack. This worked well to the first buoy but unfortunately 

I got caught in the middle of the pack as we headed to the second buoy which was where the swim turned 

left and this is where the problems for lots of swimmers including me started. You need to try and visualise this next 

bit but as the current pushed the pack to the left of the buoy you were then required to swim back up against the current 

as swimmers to the left squeezed you as they endeavoured to get ‗up‘ to the bouy and swimmers on the right 

pushed you down as they in turn had swimmers above them and everyone is being pushed to the left by the current. I 

think you get the picture and as many people said after that this must be what it feels like to swim one of those endless 

pool‘s where you swim but don‘t make any forward progress. Usually I am a courteous swimmer avoiding hard 

contact but after the second leg pull, an elbow in the head and another slap across the head as everyone battled to 

get to the turn, I decided this was not the time for being polite. I had worked too hard to get stuck here so I just buried 

into the pack and pushed aggressively and finally and out of breath I made the turn – I have never worked so 

hard in a swim - and then drifted down with the current for a few seconds to get my breath back and then get into a 

good rhythm. The rest of the swim was fairly uneventful, I swam well and even swimming back into the current of the 

last leg I hung close in to shore to avoid the main currents, although cut my foot on rocks as I exited the water. Swim 

time was I hour 6 minutes which was well inside the 1h 15 mins I had expected. 

I gave up 4:54 in transition which was probably 2 minutes more than necessary but more about transitions later.

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Onto the bike and following Grant‘s advice I worked to get the heart rate settled and remind myself that 

this is a long day. The first twenty k‘s are through the city on the road out to the airport at which stage you turn 

on to the freeway. The freeway is an excellent road surface but we were faced with increasingly strong winds, false 

flat roads –a long shallow climb - and this is also where the heat started to take its toll on riders as the temperature 

started to climb and climb on its way to a day‘s maximum of 45 degrees. 

As we turned off the freeway and heading into Dao Tang Village and then uphill on Dao Tang Village Road to Scenic 

Crater Park, I took the opportunity to ‗sight-see‘ and looked around at the beautiful farm lands, at the same time realised 

Annabel and the children (who could not make it due to school camps) would be tracking my progress on Ironman 

Live. I was overcome with an enormous sense of gratitude that I was in rural China, competing in my first ironman 

and how lucky I was to be able to do what I do with such a supportive family and very good friends. I was doing 

something that not many people get a chance to do and this feeling stayed with me for much of the day and I really 

think played a big factor in staying positive. 

Into the village and this is where the only major hills on the course jump out and grab your bike and legs as the speed 

drops from 38 k‘s to low 20‘s. This is also the best part of the bike course where the whole village comes out and 

cheers for all the competitors. After leaving the villages you head back to the freeway and also for the first time the 

wind comes to the assistance of the riders. It was also where at times you were overwhelmed at the intensity of the 

heat from not only the air temperature but the road surface. 

The race was turning into one of survival for many athletes as the temperature continued to rise. As we headed out on 

the second of the two 90k bike loops, this is where I started to see my conservative approach to the first 90k‘s pay off. 

At the 140k mark I started to get my first and only real concern of the day. My left foot which I had cut on the way out 

of the swim was starting to increasingly hurt. What had commenced as a mild discomfort was now turning into a burning 

and tender pain and I started to look ahead to the run and if this would impact at all. 

As I came into transition and grabbed my bike to run transition bag it was clear that I was having a good day so far. 

In transition I decided I needed to wash my left foot in case dirt or grit from the river had entered the cut as this 

would be a real problem in the run. So I bathed my foot, dried it well and then completed transition but what the 

bloody hell was I doing for 7m:28sec – it sure didn‘t feel that long while I was in there. So that's over 12 minutes in T1 

& T2 and this is probably 5 – 7 minutes longer than necessary. 

For the first 2 k‘s of the run I moved conservatively to get the heart rate down, focus on good leg turnover and get 

into a steady rhythm. I had no idea how the first few k‘s would feel but I was feeling fantastic as I moved smoothly, 

early cramps but these were very mild and run out by about 2k‘s. At this point I knew if I managed the run well this 

was where I would make gains and sure enough over the first 10 k‘s I started to pass a large number of runners who 

were already having difficulties.

Page 14 


I couldn‘t believe it but it was getting hotter and each transition became a juggling act of trying to collect as many 

cold sponges as you could stick down the front and back of the tri-shirt (my record was 7) as well as carrying 2 or 3 

in your hands and then progressively squeeze each one over your head. All of the sponge logistics occurred at the 

same time as carrying a bottle of water, and downing coke, Gatorade, salt tablets and gels. 

The run consists of two loops running parallel to the river. The run sees you initially run away from the finish line out 

of transition to a turn around 5k‘s down the road and then return back 5k‘s to transition and then a 7k run into the 

heart of Haikou along the river and through the main shopping area. This takes you to the 17k mark where you turn 

and then complete a full 24 k loop before the final 1.2k‘s to the finish line. 

As I reached the bottom turn with 13.2 k‘s to go I realised that if I could keep running and maintain the pace I was, I 

may be able to get under 11 hours. This for me was the toughest part of the race but also started to throw up the rewards 

of maintaining the run and not walking, as others tired and slowed or in some cases started to walk. 

As I entered the city area of Haikou with about 4k‘s to go I started to gain confidence that I would finish this race but 

also had a real chance of breaking 11 hours – if only I had the 5-6 minutes of transition up my sleeve now. The final 2 

kilometres are through the pedestrian malls and closed streets of Haikou‘s main shopping areas and the streets were 

crowded with a combination of shoppers who were simply being inconvenienced by this event to spectators who were 

cheering us to the finish line. 

And then as we turned the corner and with 500 metres to go there was the bridge of friendship. As I entered the main 

public area prior to running over the bridge, there was my Singapore mates Mark Jansen, Mark lampard and Steffen

Page 15 


Wolf who had earlier competed in the 70.3 together with Kerri Lampard, and Patsze who waited for Mark 

Glossoti giving me high fives and cheering me home. 

I crossed the Friendship Bridge and the time clock read 10h 57m and I knew I was under 11 hours. For the first time 

that day I took the opportunity to relax and enjoy the final 200 metres of the finish high-fiving the race commentator 

Whit as he declared me an Ironman. 

I finished the race in 10h 58 minutes, 1 st in the 50 – 54 age group, 28 th male overall and 35 th place. I swam 1h 6 minutes, 

Biked 5h 38 mins and Ran 4 hours flat with a total of over 12minutes in T1 and T2. Due to the very extreme conditions 

nearly 1/3 rd of the field failed to finish. This wasn‘t a fast race with only 7 athletes going under 10 hours and 

only the winner Rasmus Henning breaking 9 hours. The fastest marathon of the day was Charlotte Paul who beat all 

the men in a run of 3h 35 mins. 

Many of the professionals commented that this was the most extreme event they had competed in. For me physically 

and maybe even mentally this was the toughest thing I have ever done. Whilst there is no such thing as perfection, I 

honestly think for a first time Ironman in such brutal conditions, I could not have executed the race better. Importantly 

the things that didn‘t go well (T1 & T2) did not affect my race, and perhaps helped given the cut foot and the conditions. 

Importantly they are also things I can learn from. 

The race, my performance and the day exceeded my expectations and I doubt that there were many people in this 

world happier than I was at that point. I think the most important learning I have taken away from this race is how 

important preparation is and also the mind is your biggest friend or enemy depending upon which one you allow to 

―talk‖ more. The preparation was key. In the past 6 weeks I did not miss one training session even if it meant I 

needed to get up at 3am to do it. I remained injury free and was lucky to avoid colds or any illness during the 16 

weeks of the main training block. 

A very big thank you to Grant Giles for setting a great programme that got me to the race in great shape. Thanks also 

to the support of my training buddies. Most importantly an enormous thank you to my wife Annabel and children Patrick, 

Eliza and Annie for your amazing and unflinching support and taking such an active interest in this sport that I 

love. 

By the way I qualified for the Hawaiian Ironman in October 2009 and the whole family are going for what should be a 

fantastic experience. 

UPCOMING RACES 

Date SATURDAY: SUNDAY: 

APS / AV / RUNNING 

DUATHLONS 

OTHER RACES: 

RACES 

15 Aug 

16 Aug 

APSOC Williamson 6km Cross Country 

Berwick 

Brooks Duathlon Series Rnd 3, Holden 

Proving Ground, Lang Lang 

Sandy Point Half, Sandringham 

22 Aug 

23 Aug 

AV 6km Road Relays Sandown 

29 Aug 

30 Aug 

APSOC Churchill Park 6km / 12km 

H'Cap 

Defence Lake Attack 5km 10km Albert 

Park Lake 

5 Sept 

6 Sept 

12 Sept 

13 Sept 

National Cross Country Sydney 

TRIATHLON WORLD CHAMPION- 

SHIPS QLD 

Cooke-McCleland (8km) 

SATURDAY 12 SEPT 

Brooks Duathlon Series Rnd 4, Kew 

Blvd, Kew 

AV 1/2 Marathon 

19 Sept 

20 Sept 

Brooks Duathlon Series Rnd 5, Vic 

Champs, Yarra Blvd, Richmond 

26 Sept 

27 Sept 

"de Castella" Fun Run Kew. 5km, 10km 

and 15km 

3 Oct 

4 Oct 

Brooks Duathlon Series Rnd 6, Yan 

Yean Resevoir 

KEY: 

APS Championship Races 

Brooks Duathlon Series 

Races 

Other Recommended Races 

Compulsory Race!

Page 16 


WHERE DOES XTC’S MONEY COME FROM? 

This question came up at a committee meeting recently. It‘s not a big question, but one we thought we might put 

out there. 

XTC is a not-for-profit organization, so we don‘t have large financial needs. The majority of our funds come directly 

from members. The are two types of members, social and Tri-Club members. 

Social Members 

These guys and girls pay through a website directly to XTC—$40 a year. 

Tri-Club Members 

These members are paying XTC club membership as a part of the HALC gym membership program. HALC offers two 

membership levels—‖Tri-Club‖ and ―Tri-Club Plus‖. The difference is in how much access they have to the facilities and 

programs at HALC. Each type of membership contributes exactly the same to our club, $3.33 a month … or $40 a 

year, exactly the same as the social members. 

Sponsors 

At XTC we have 4 sponsors. You can see 3 of them at the bottom of this page. The fourth you are likely to have visited; 

many of us hundreds of times, it being the Hawthorn and Aquatic Leisure Centre. The sponsors have contributed 

towards our club finances as well as providing assistance, advice and discounts to members. 

Other 

During the last few years XTC has managed small profits from the TryATri program, and applied for a government 

grant. These activities though have never been aimed at generating money, but growing the club—in members, equipment, 

etc. 

SO WHERE DOES THE MONEY GO AFTERWARDS? 

1. Insurance 

2. Snakes! 

3. Pool equipment—we now have 3 boxes pull of paddles, for example 

4. 2 club tents, banners and walls. 

5. Paying for the design and setup costs of club uniform orders 

6. Website hosting 

7. Pancakeathons 

Coaching: As members of the gym, when we attend a formal training session the coach is being paid by the gym, using 

the monthly gym membership and casual passes bought by members—the payment arrangements are separated 

from XTC itself. 

OH, AND … TECHNICAL OFFICIALS SAVED US MONEY! 

When XTC recently paid up its affiliation & insurance fees to Triathlon Victoria, it turns out we owed a wee bit less 

than last time because Anthony, Amanda and Jeb officiated at various races last season. So … the T.O.‘s (doing 3 

races a year) get free TriVic membership, XTC gets a few $$ off its bills, and … for those of us T.O.‘s who are too slow 

to earn real points at Duathlons, if we T.O. a Duathlon race we also contribute 5 points to the club tally.

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Xtreme Tri club August 09 Newsletter

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August 2009 - Xtreme Triathlon Club

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