News in a Flash

• 4 Sale: Felt TT 58cm Complete TT Bike ($6,000) - Check out 'For Sale' for more details,
• 4 Sale: SRAM SRM ($1,500) - Contact Clint if interested
• 4 Sale: Great Race and Training Wheels - Check out 'For Sale' for more details,
• You asked for it, You got it - New Squad Survey on Sexiest Legs
• Nicko is after a rear wheel if anyone had one that is 10 speed shimano compatable then let hime know,
• Not sure how to change a tyre? Chech this video out,

Athlete Profiles

As we look forward to a new season it might be time to update the old profiles and release some new ones. Any suggestions or ideas pass on to Clint.

Latest Race Results / Weekend News

Firstly some interesting race results that were kept quiet from 20/21 June was that a certain squad member raced in a Southern Veterens (over 35's) Bike Race. Grades go from A to F so with he went to register with his IM tattoo covered up he was happy to race in F hoping to clean up the cash. He had a solid race coming in 3rd but complained that the second place getter was 5 years younger ...... and a female.

Too this weekedn with a busy weekend for training some good quality long sessions with some riding 140km on the w/e, Note some concenr about the lack of good nutrition on such a long ride a couple of bidons of Sports Drink and a bar in 4-5 hrs of riding is NOT ADEQUATE - on fact it means for some of you the ride was a waste of time due to no FUEL for the body- if youa re unsure of what you should be doing the ASK!!

Well done to those who did Run Melb:
- Tedde saw Marty S at 1/2 M way and she predicted on target for a round 1.20-1.25
- Michael Begg cruised the 1/2 M as he was told and still did 1.35
- Darren Kerrison big PB and well paced 1:38
- Louis had a pre marathon hitout and ran 10km in a round 36mins!!
- Neil ran a strong 1/2 M in 2.09,
- Daniella did a stirling Job and paced the 10km for a 70mins run.
- Kate Patto who led out the 10km run...

A MASSIVE thank you to those who worked for STF- Sarah H and Tristan G who led the the 1/2 M and 10km runs. Simone who worked very hard- in Finish line and delivering marshals on course. Eski who did some fine filming...

At this point i would like to wish those heading to Gold Coast all the best in the 1/2 marathon and marthon next w/e. Mel Ades and Donna are having a hitout over the 1/2 m course. Bridget Ure is lining up for her 2nd Marathon- all looking great for a PB. Louis is in magnificent form- he has dropped 12kg in 12 weeks and hopefully looks spot on for a sub 3hr marathon. Kirrilly only 9 months after becoming a mum is ready to tackle the marathon- despite haveing some annoying knee issues she has been amazing in her ability to stay focused and is ready to line up on Sunday - Sara S unfortunately despite being 3/4 of the way there had to pull out- she pushed on through a nasty knee issue for a few weeks but unfortunately was recommended by her physio it would be detremental to race long term- she has been a fantastic support despite this to those training for the race despite this.

   Plus Tedde is racing!!!!!! Hope she gets her pacing and nutrition right

Training this Week

All squad sessions are now up and running and members can login to get squad session specifics. 

• Tues (Fortnightly) Tan Run: 5:30pm 23rd June, Base of Anderson St
• Weds Ride Squad: 6am Caltex Servo, Beach Rd, Sandringham
• Thurs Run Squad: 6pm at Dendy Park 
  
• Sat 4th July (Long Run or 4/8km TT): 6.50am The Tan Government House Drive side on Birdswood Ave
• Sunday Long Ride: 7:00am ACR (corner of Burwood Hwy and Warrigal Rd),

Winter Schedule is now posted and other upcoming plans include:
- VO2 Max testing with ERA in July and August,
- Sweat Testing with Lisa Sutherland,
- Squad Training at Sorrento in August
- Threshold Heart ratetesting every 8 weeks

Why triathletes should think about Cycling Cadence

Want to know the impact odf cadence on your run time? Read this article: