smm 23-10-2013#001 editorial 01 · caloundra and coolangatta. next year’s inaugural event will...

OUR credentials as thenation’s multisport capitaljust got stronger.Queensland’s largest swim

series will expand next yearwith a round to be held atNoosa on February 1.Noosa’s event will open theMilk & Co Queensland Ocean

Swim Series, which will alsohave rounds at Mooloolaba,Caloundra and Coolangatta.Next year’s inaugural event

will include classic oceanswimming distances, 2kmand 1km, a 300m kids event,teams charity relay and anexciting new elite

championship format.Elite swimmers will

contest both the long courseand short course events withthe best overall performerwalking away with the cashprize (male and female).The new format will makefor a great spectacle and

create some strongcompetition throughout theday, rather than simply forthe main event.There is also some interestfrom interstate swimmerswho will be contestingseveral events in 2014.

Diving into another event

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Wednesday, October 23

User: Grant.Edwards Time: 10-22-2013 17:28 Product: SMM PubDate: 23-10-2013 Page: EDITORIAL_01

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Sunshine Coast Multisport Mecca, October 23, 2013

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The series also received anearly boost ahead of itsofficial December launchwith Australian Olympiclegend Michael Klimconfirmed to continue as theofficial 2014 seriesambassador.Klim, ambassador for thefirst time in 2013, is one ofAustralia’s most successfulswimmers of all time. He is aworld champion, a worldrecord holder and athree-time Olympian withmedals from all threeOlympic Games, includingtwo gold medals.Michael Klim is also thefounder of skincare companyMilk & Co, principal partnerof the 2014 QueenslandOcean Swim Series.“The Milk & CoQueensland Ocean Swim

Series was a huge success in2013 and I was amazed at justhow popular oceanswimming is becoming inQueensland,” Michael said.“At Milk & Co, we’re all

about doing something todaythat your body will thank youfor tomorrow, and I can’t waitto join Queenslanders atNoosa and dive into action.”Announcing the newexpansion, Weekend Warriorevents director John Guisewas excited to have bothMichael Klim and Milk & Cobehind the series again in2014.“Michael is a true legend ofAustralian swimming andwe’re delighted to have himon board again as our seriesambassador,” John said.“The series attractshundreds of newcomersevery year and the Noosa

Summer Swim willencourage moreQueenslanders to make thetransition from pool to surf.”John said Noosa was

selected because NoosaTourism was supportive ofthe idea “and it’s one of thestate’s premier beachdestinations, but also hasopen water swimmingconditions that are hard tobeat”.

In 2014, with the support ofthe Queensland Government,through Tourism and EventsQueensland, the series willinclude three other coastallocations - Mooloolaba onFebruary 16, Caloundra onMarch 9 and Coolangatta onMarch 30.For more information onthe series visitwww.weekendwarriorevents.com.au

Olympian confirmedas series ambassadorFrom Page 1

Last year’s Mooloolaba Ocean Swim winner George O'Brienand Michael Klim. Photo: John McCutcheon

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SOMETHING about Noosaignites a rare and excitingpassion.The big crowd, the swimcourse past some ofQueensland’s mostsought-after homes, abrilliant ride course and aflat run…it’s no wonderNoosa has become abucket-list event for athletesof all levels.Individual triathlon entriessell out within an hour eachyear and it’s become thebiggest event of its kind inthe Southern Hemisphere.And while there will beplenty of action up front nextweekend, the age grouperswill also be generating plentyof excitement.Many will be tacklingNoosa for the first time.Among them is BenJohnston, a 39-year-old ITsystems administrator whoalso “moonlights as a cattlefarmer” in the Mary Valley.He was motivated toregister for Noosa after beinginspired by work colleagueswho took part in last year’sMooloolaba event.“I'd been running andresistance training for awhile up to that point, but I'dlet my swimming wane to thepoint of splashing around inthe surf and sitting on thebeach, and then only insummer every other year,”Ben said.“Swimming is my least

comfortable leg of thetriathlon so I joined the AtlasMultisports Tri squad basedin Mooloolaba to help meimprove.“Being inherently lazy, Ineed to look for excuses toexercise so picking an eventlike this seemed a good one. Ialso like adventure racing(Spartan Race, ToughMudder etc) so this wouldwork in well. I took a smallbreak to climb MtKilimanjaro earlier in theyear after which I set mysights on the Noosa Tri.

“I chose the Noosa Tribecause Noosa is familiarterritory for me and I've beentold the atmosphere duringthe event is fantastic.”For emergency nursepractitioner Sue Denham, ithas been a 12-month journeyto the start line.The 48-year-old from

Mooloolaba joined AtlasMultisports beginners groupabout one year ago, and nowshe’s ready to fulfil herdream.“Everyone keeps telling meNoosa is such a wonderful

event and competing locallymeans you have the supportof your family and teammates which I will reallyneed,” she said.“I am expecting Noosa to

be hard and I am expecting tostruggle in the run but Iknow the minute I cross theline I will be so pleased that Ihave completed it.”No matter what happens

next weekend, both areenjoying what triathlondelivers.“I like the mix of activity

and how it compliments my

other ever-changingnon-triathlon goals,” Bensaid.“Plus, the camaraderie,

and good humour sharedbetween everyone who trainsin this tough sport iswonderful. It seems thateveryone gets involved withcheering on and encouragingtheir fellow competitors.““It is amazing to see what

your body and mind canachieve,” Sue said.“I like the motto ‘I’m not

finished when I’m tired – I’mfinished when I’m done’.”

First-timers primed for Noosa

Facing Noosa for the first time are Corinne Dolan, Janeene Mansey, Kristen Jensen, SueDenham, Sam Newton, Ben Johnston, Natasha Crawford and Marcus Lusty.

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SUE’S TRAININGOne year ago I hadn't swam or ridden abike for 35 years and only did an odd4-5 km run, I really don't know why Ithought that I could even do it.I train about six days a week dependingon my work commitments - two poolswim sessions, - I can now swim 2km ina session (a year ago I couldn't evenswim 25 metres) one ocean swim , 2-3run sessions with hills, sprints and longruns and 2-3 ride sessions some in theHub 105 and others on the road withAtlas.I have completed the Pink Tri, a fewshort course races and a two sprintdistance triathalons - the Gold Coast trilast year and Bribie last weekend.

BEN’S TRAININGMy days start around 4am, and coffee is a dear friend. I'veforgotten what a sleep-in feels like, or a late night in frontof the TV.I swim three times per week, run two to three times perweek, cycle one to two times per week, and have three tofour gym sessions per week focusing on functionalmovement and core strength. Weekday morningsalternate between swimming and running.Swims, depending on the day, are between 2-4km andcomposed of different drills.Runs are primarily time based, but I do an 11km run onTuesday mornings, and a beach sand run on Thursdaysmornings. Both start and end at the Maroochydore SLSC.Weekends are when I manage to get enough time tocycle, then I'll do up to 60km at different intensities, overundulating terrain on either my road bike or mountain bike.About 12 hours of training per week.

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JUST how much is PeterSagan’s appearance at theNoosa criterium worth?That’s the (rumoured) $25,000question.If you ask CyclezoneMooloolaba’s John Carey,he’s worth every dollar.Sagan, 23, was last week

announced as the starattraction for the AustralianOpen Criterium at NoosaHeads, which will be run on

Saturday, November 2, aspart of the Noosa TriathlonMulti-Sport Festival.“He would be the best

showman going around inthe sport,” John said.“Win, lose or draw peoplewill still be there to watch therace just to see him. Youwould still go and watch justto see him ride his bike.“A lot of people are talkingabout it (the criterium) …

previously we have seen bignames, but no one has talkedabout it.”Sagan is a popular

personality on the tour. He’san immensely talented riderwith brilliant bike control,and he’s regularly seenpopping wheelstands, withone hand or no hands, duringraces.Cycling analyst and formernational road race champion

Best showman around set for NoosaPeter Sagan of Slovakia and Cannondale rides on one wheel to the start line prior to stage one of the USA Pro CyclingChallenge. Sagan is a confirmed starter for the Noosa criterium. Photo: Chris Graythen/Getty Images

VITAL STATISTICSWho: Peter Sagan.Born: January 26, 1990Resume: A member of theCannondale world tour team,he had a successful juniorcyclo-cross and mountain bikeracing career, winning theJunior World Championship in2008, before moving to roadracing

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Henk Vogels has also praisedorganisers for bringing “thebiggest name in cycling” toNoosa.“He’s a legend,” SunshineCoast-based Henk said of thecharismatic Slovak, who hasa stunning 28 victories thisyear.“He’s an absolute

superstar of the sport andhe’s the world’s mostpowerful sprinter at themoment.“He’s the biggest name incycling right now and we’vegot him coming to Noosa,which is unbelievable.”The Cannondale rider hasclaimed a host of race wins, aswag of stage wins and asecond straight Tour deFrance green jersey, which isawarded to the mostconsistent sprinter in theglobe’s greatest cycling race.So it’s no surprise that

pundits are expecting him towin at Noosa.“This criterium will suit

him. He’ll be odds-onfavourite,” Henk said.A strong sprinter on the

world stage in the 1990s,Henk expects Sagan toentertain at Noosa.The former juniormountain bike worldchampion has developed a

reputation as one of theworld tour’s most colourfulcharacters.“He’s a real personality ofthe sport,” Henk said.“I’m expecting a good showfrom him, not just anincredible turn of speed atthe finish.”But Sagan has also causedsome controversy. In April heapologised for pinching thebottom of a podium girl at theTour of Flanders.Many of the elitecompetitors in the Noosacriterium will also be in theregion to enjoy a break afterthe rigours of a demanding2013 campaign.“It’s a chance for them toget a holiday but still turntheir legs over and do anevent,” Henk said.“Seeing it’s the end of theseason, it’s great for them tocome down to see Australia –and what better place to

come to than Noosa.”Henk believes Sagan’s bestyears are ahead of him.“We’re going to see much

more to come. He’ll just keepwinning bike races,” he said.Subaru has been praised

for helping bring Sagan tothe Coast.The brand has been astrong supporter ofmultisport events, andSubaru’s marketing managerAndrew Caie said havingSagan in Noosa is a greatopportunity to showcasecycling.“The more energy and

personality guys like Peterbring to the sport, the morepeople will want to watch it,”Andrew said. “Plus havingPeter here will help peopleappreciate how good ourlocal talent is, which isimportant to growing theappeal of cycling in Australia.“Having Peter here is also

a great way for our youngkids to get a sense of whatit’s like to be a part of the bigwide world of theprofessional cycling as itappears in Europe.”Click here to check out

some of Sagan’s antics.

Sagan is pure charisma on wheels

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THE LINE-UPWorld Tour riders headingfor Noosa: Peter Sagan(Cannondale), Juraj Sagan(Cannondale), Simon Clarke(Orica-GreenEDGE), MichaelHepburn (Orica-GreenEDGE),Jens Mouris(Orica-GreenEDGE), Koen deKort (Argos-Shimano),Jonathan Cantwell(Saxo-Tinkoff).

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“YOU sure you want to do astory on this ol’ girl,” camethe reply from SunshineCoast cyclist Cathy Scott.Here’s my case on why

she’s worthy to be writtenabout. Cathy is the epitomeof what competitive sportrepresents. She is not afraidof raising the bar.Her persistence in ridingon and keeping coming backafter getting dropped onbunch rides has paid off,simply because she wants tofinish something she started.The highly motivated53-year-old, who has onlybeen riding for five years,shows she is also willing tofight to get what she wants.The Mount Ninderrymaster pulled off the biggestachievement of her shortcycling experience by takinggold at the XIV AustralianMasters Games time trial,silver in the criterium andbronze in the road race inGeelong, October 5-12.Equipped with adetermined mindset, shecalled on her resilience tobeat experienced riders tostand on the podium in eachevent.Her performance inVictoria this month onlyscratched the surface of herenormous potential.Now she has a foot in thedoor, the Sunshine CoastCycling Club member has nointentions of taking thatsame foot off the pedalanytime soon.“I am sure before long I

will be looking for my nextchallenge,” Cathy said.“Next year I would like tokeep improving, gain moreracing experience, entersome big events and try todo better.“At the same time,keeping fit and healthy is agoal as it can be a bit of abalancing act, especially asyou get older.

“What’s that saying?Listen to your body and it isso true.”In build, she is one of themaster’s most destructivewaif. At 44kg and just underfive-foot tall, she has thetenacity to stay with bunchrides.“The biggest thrill I gotwas when I managed to hangon to the group and didn’tget dropped and as I startedto get stronger the love ofriding took over,” Cathy said.“It becomes addictive.”She is not one to shy awayfrom taking her turn at thefront of the group whilemaintaining pace.“I started doing a little bitof racing about 11 monthsago. I am still new to theracing scene and have somuch to learn. I have comeaway from every race hopingto try to improve next time.“The main thing is not tobeat yourself up about it andnot take yourself tooseriously.”The Coast’s beautifulscenery, the friendships andcoffee stops capture theallure of her love of cycling.“We are so lucky to havefantastic areas to ride,” shesaid.

“I love riding aroundNoosa and Cooroy area andseeing the beautiful ocean asyou head into Coolum orhead out to Noosa - that’s ifyou have time to look andyou aren’t chasing someone.“The favourite rides are

always made better riding

Mastering cycling with determinationBy HELEN TSITOURIS

Cathy Scott recently won gold at the XIV Australian Masters Games time trial, below.

with friends, sharing alaugh, or a sprint andalways a chat afterwards atcoffee.”Her advice to other

females who are startinglate in cycling: “Just do it.Have a go and you neverknow, you might love it.”




VENTURING onto the roadcan be a daunting experiencefor female riders.While cycling is surging inpopularity, some women needsome encouragement to getout and sample what thesport has to offer.According to theAustralian CyclingParticipation survey, 22.4% ofmales ride in a typical weekcompared with 11.7% offemales.Cycling has become afashionable sport in recentyears, particularly forexecutives who have shelvedgolf clubs in favour of twowheels due to less timecommitment and greaterhealth benefits.Specialized Bicyclespromote October as“Women's Ride Month”, andCyclezone Mooloolabatogether with AtlasMultisports decided toorganise a women’s only,social, no-drop ride onOctober 27.Atlas already activelyencourage women in thecommunity to becomeinvolved in triathlon, withtheir own women’s beginnertriathlon program.“Our objectives are to

encourage women of allabilities to get out there ontheir bikes - ride for fitness,social aspects, enjoyment andleave a lighter carbonfootprint,” Cyclezone’s SarahCarey said.“For women who are newto the sport of cycling, it canbe very daunting joining aride-group. We want to usethis ride as a stepping stonefor women to meet otherlike-minded women - perhapseven form riding groups oftheir own, or join otherexisting groups.“It is a social ride - no onegets left behind...it's notabout who is riding thefastest or who is the fittest.”

There will be three groups,one at 30kmh, another26-29kmh and the third at25kmh. Each group will ridefor about one hour and 45minutes. Riders do need toregister and sign a waiver,with the group limited to 50.Sarah said it was great to

see more women getting outon the road and having apedal.“For most people, men orwomen, once they start toride they get ‘the bug’ andabsolutely love it...it's justhaving the confidence tostart.“We want to provide a

foundation to give womenthis confidence. Not only to

ride with other women, but toalso give them advice andinformation for safety, ridingetiquette and women-specificriding accessories.”The event has attractedstrong sponsorship support,including Cycle Zone, AtlasMultisports, SpecializedBicycles, Gary and Lisa Binetfrom McDonald'sMaroochydore and lingeriecompany Simone Perele.Each rider will receive a

goodie bag with lots ofvouchers, riding informationand some riding accessories -thanks to our sponsors.Plus after the ride,

everyone is invited to sitdown for a complimentary

coffee at McCafeMaroochydore.

Welcoming all women on two wheels

Lisa Crowther, Courtney Hinds and Sarah Carey are looking forward to the women only so-cial ride this weekend. Photo: John McCutcheon

VITAL STATISTICSWhen: Sunday, October 27.Time: 6am start (arrive earlyand be ready to ride at 6am)Start/finish: McDonald’scarpark, Aerodrome RdMaroochydore.Contact: Sarah at CyclezoneMooloolaba, [email protected] (Asigned event waiver is requiredto participate in the event.available from Cycle Zone)■ Every rider will receive agoodie bag packed with greatprizes and following the ridehave a free coffee, thanks toGary and Lisa Binet at McCafeMaroochydore.

By GRANT EDWARDS




Email us: [email protected]


http://www.allezsport.com.au/


THERE’S nothing worse thanfeeling deflated on a ride.Even worse when it comesvia a flat.The good news is thatgetting pumped nowadayshas a range of options.No longer to you have torely on a second-rateminiature hand pump whichdoesn’t cut the mustard.Without doubt, the bestoption for getting the desiredpressure is a floor pump.Road bikes should maintainpressure of about 110psi,mountain bikes between20-40psi depending on terrainand where you are riding.Cyclezone Mooloolaba bikemechanic NathanBeckingham said pressuresshould be checked eachweek.“Pressure drop varies, andcan reduce by 10-20 psidepending on conditions in aweek,” he said.“Having the incorrectpressure not only means youare pushing harder but you

are also more susceptible topunctures.”While the floor pump isgreat for home, you obviouslycan’t take it with you on theroad.There are a range of

compact options available tohelp get 110psi back in yourtyre. The most popularsource available is the CO2canister with a regulator –it’s compact and delivers thedesired pressure quickly.But Nathan warns to be

careful because the canistercan get extremely cold whenused.“Also make sure the tyres

are seated properly, as it canblow the tyre off the rim. Doit slowly. Most now have aregulator head which allowsyou to get the air from thecanister to the tube slowly,”he said.It’s also worth doing a

visual inspection of the tyremid-way through inflation(no matter what source of airpressure you are using) to

ensure everything ispositioned correctly.Portable mini pumps,

including dual actions, havealso improved in quality inrecent years. The pumps canget close to 100psi, butprobably not much more.Decent pumps start fromabout $40, and it’s best to gofor one with an aluminiumconstruction of the barrel.Plastic ones quickly wearout.

They are a handy back upto carry while training,especially if you get morethan one puncture and onlytake one CO2 cartridge.Nathan says he prefers tocarry a mini pump whiletraining, and uses the CO2for racing.For those travelling a lotwith their bikes, there arealso collapsible floor pumpsavailable for ease oftransport.

Time to get pumped

Cyclezone’s Paul Davies searches for the rest of hismoustache.

Cycling tipEmail us: [email protected]

PerformatyourPeak

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athletes looking for the best results from the training incorporate chiropractic. Justlike you would tune your bike to keep in running fast, your body is the same. whenyour spine is out of place, performance and results suffer. especially in training andsport, your body can take a serious beating. Chiropractic helps in multiple ways.

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WARMING up is a vitalcomponent to getting thebest out of your training.It prepares your body bothpsychologically andphysically for the sessionahead, minimising the risk ofinjury, as well as helpingdevelop sport-specifictechniques and skills.The three main principlesbehind performing awarm-up are to:

■ Increase heart andbreathing rates to promoteefficient oxygenation andcirculation of blood toworking muscles. It alsohelps dilate the blood vesselsso to reduce the resistance toblood flow and thus lowersthe strain on the heart.

■ Increase body andmuscle temperature. Awarmed muscle is able toboth contract more forcefullyand relax more quickly,improving speed andstrength. It also improvesmuscle elasticity, minimisingthe risk of strains or tears.

■ Stimulates nerveconduction to promote morerapid muscle contractions.All of these are essential topromoting pliable yetreactive muscle tissue.It also allows time for thebody’s natural shockabsorbers – synovial fluidand articular cartilage – tothicken and adjust to the newload.A gradual warm-up is alsoa really nice way to prepareyourself mentally for thecoming session.It is often difficult before ahard training session to beenthusiastic, particularly ifyou are fatigued or sore.A warm-up allows that

gentle transition by doingsomething easy andachievable first, then as yourbody adjusts, challenging itslightly more each time toreach the next level, until youare ripping out your nextthreshold set.The type of warm-up done

obviously needs to beappropriate for the activityplanned.It should take 5-20 minutes,and can cause some lightperspiration but not fatigue.Because different sports’

training sessions arestructured differently, youwill need to be flexible.If you are doing a longaerobic run, cycle, or paddle,you won’t need muchwarm-up as you will begradually warming up as thesession goes on.However, if you are going

to be doing hard efforts, suchas sprints or multiplethreshold reps, you want tobe ready to hit the first onefully prepared.Otherwise, you will be

wasting the first 1-2 repswhile your body is adjustingto the demand, as well aspotentially putting yourselfat risk of injury by stressingstiff tissues.For these sessions you willwant to have done 5-10minutes steady jog, cycle,swim, or paddle (dependanton what discipline you areabout to do), some dynamicstretching such as arm or legswings, 3-4 drills and 3-4surges, building from 50% of

max speed up to 85-90% onthe last one.This will help wake-up thebody, ensuring you will getthe most out of your session.Don’t be tempted to cut out

your warm-up if you areshort of time, as it certainlyshouldn’t be countedseparate to your session.It is often a underutilised

element of training that canadd skill development andmileage into your programwithout having to include

more sessions.By doing a 5-10 minute jog,

swim, paddle, ride, thendrills, and some surges, youwill have added at least anextra 1-3km onto yoursession without evenrealising it.By warming up thoroughly,

you are preparing your bodyand your mind for theenergetic demands about tocome, ensuring you get themaximum benefits out ofyour training session.

Achieving the perfect warm-upBy MARGIE

ATTHOWPhysiotherapist

and elitemiddle-distance

runner

Advice Email us: [email protected]

Clickhere tovisit Margie’s

website


http://www.rehabphysio.com.au/


EVEN though the new seasonis upon us it is not too late towork on bike strength for theseason.During the base trainingphase, athletes may chooseto work hard in the gym(especially single sportspecialists) but we are fairlytime poor as age grouptriathletes and it is a fact thatleg strength is notautomatically transferred tothe bike. It can be frustratingto see gym built strength failto transfer to the bike.I recommend that themajority of strength trainingfor the bike is done on thebike – unless you have areasthat are weak and have beenidentified in a body screeningby a qualified coach or physioand you work on these in thegym to correct anyimbalances.If your goal event is still10-12 weeks away, include ablock of strength work on thebike.By adding one or two of thesessions below into yourcycling week, over two blocksof two-three weeks beforehaving a lighter cyclingweek, will assist yourclimbing and time trialling.Below are several sessionsthat help build on the bikestrength.Be aware that the sessionsdescribed are difficult andcan be stressful to yourknees.Monitor your kneescarefully and stop if you feelany pain or discomfort.Build up the number ofrepeats and duration of eachrepeat gradually over weeks.Injuries are often causedby too much, too soon. Havepatience with yourself to see

the best improvements.Big gear repeatsOn a flat course or indoortrainer pedal in a big gear,with a cadence of 50-60rpmfor five minutes.Your heart rate should stayin heart rate zones 1-3(60-75% of max HR).That is well below lactate

threshold. This workout is to

Strength training for the bikeBy NICK CROFT

Accreditedtriathlon and swimcoach, Multisport

Consultants

stress your muscular system,not aerobic system. Startwith repeats of five minutesand work gradually up to 20minutes. Stay seated in thesaddle with a quietupper-body throughout therepeat.Big gear hill repeatsWhen you have built up to

AdviceEmail us: [email protected]

Click here tocheck out

Nick’s website

Hills are your friend when it comes to building strength. Photo: Kevin Farmer

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20 minutes of big gearrepeats on flat terrain youcan do the same session on ahill to build additionalstrength. Remember to stayseated in the saddle with aquiet upper-body. Focus onleg strength.Force repeatsThis workout is similar to

lifting weights in the gym,but done on the bike.On a flat course or indoortrainer pedal in a gear thatonly allows you to reach 50-60rpm. While remaining seateddrive the pedals down ashard as possible for 15-20

revolutions of the cranks. Do6-10 of these, starting a newone every 3-5 minutes.Between force repeats spin

85+ rpm easily with lightpressure on the pedals.90 second hillsOn an indoor trainer with ahigh resistance setting pedalfor 30 seconds at 70-80 rpmwith your heart rate in zone1-2, shift up one gear andmaintain cadence for 30seconds, shift up anothergear and maintain cadencefor another 30 seconds.Your heart rate will risebut should stay below lactatethreshold in zones 3-4. Spin

at 85+rpm with lightpressure on the pedals for 90seconds recovery betweeneach repeat. Do this 8-12times.Nick Croft is a former

professional and triathleteand Australian Triathlete ofthe year.

A two- time NoosaTriathlon winner and coachfor the past 18 years. Nickcoaches athletes of allabilities in his home town ofNoosa and runs Noosa TriCamps and online coachingthroughwww.mscsport.com.au

Improve yourpedal powerFrom Page 12



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LOOKING for something thatis small, can carry a bike, hasSUV lines, but doesn’t havethe capability to tackle reallyserious off-roading?Well, here comes the newsub-compact SUV.Peugeot’s 2008 has enteredthe fray starting from $21,990,which matches Nissan’s newJuke which is launched thisweek and undercuts Holden’snew Trax by $1500.Built in Mulhouse, France,the 2008 shares 67% of itscomponents with the 208hatch. And that’s a goodthing… the 208 is a capablecompact offering.But the SUV version is200mm longer, 96mm higher,with ground clearance of165mm.Inside, interestingdynamics mirror the 208.One of the smalleststeering wheels on themarket sits low with theinstruments perched justbelow the driver’s eyeline.The driver’s positioning isweird at first, yet once youbecome accustomed, itworks, and really negates theneed for a cockpit-likehead-up display.Top-spec leather pews arefirm with nice bolstering atthe base and laterally, but wewouldn’t be disappointedwith the spongy clothtrimmed seats found in theActive.The cabin has someelegance, bolstered by theaircraft-inspired handbrake,and a 17.7cm colourtouch-screen.Rear seat space is okay for

adults on short journeys, andhead room is generousenough for anyone up to185cm.Fun to drive with a

brilliantly direct steeringfeel, the little 2008 issurprisingly fleet-footed.In fact, it’s so nimbledynamically that it cries outfor extra power. The threeengine choices available areall honest, but none arefirecrackers.Both petrol donks areserviceable and are finearound town, while alsocapable on the highway. The1.2-litre three-cylinder feelslighter and has greatercornering deftness, yet bothpetrols need someencouragement on hills andsome hefty right-foot anticsto be quick off the mark.The diesel is stronger and

more willing through themid-rev range, although isonly available with the

five-speed manual box.Reactions were mixed with

the automatic transmission,which some testers saidtended to “hunt” gears, butwe will reserve judgmentuntil we get a longer steer.Active models come with

17.7cm screen, 16-inch alloys,Bluetooth phone and audioconnectivity, rear parkingsensors and camera, sixairbags, six-speaker stereowith two USB ports and

auxiliary plug, cruise control,rear spoiler and air con.Allure gains auto lights

and wipers, panoramic glassroof, dual zone air con, satnav, blue interior lighting anda leather/cloth trimcombination.The Outdoor gets larger17-inch alloys, the dieselengine and grip control,which enables you to selectbetween five modes for semioff-road driving.

Benefits of an SUV in a compact package

VITAL STATISTICSModel: Peugeot 2008.Details: Five-door two-wheel drive sub-compact sports utilityvehicle.Engines: 1.2-litre three-cylinder petrol generating maximum powerof 60kW @ 5750rpm and peak torque of 118Nm @ 2750rpm;1.6-litre four-cylinder petrol 88kW @ 6000rpm and 160Nm @4250rpm; 1.6-litre four-cylinder turbo diesel 68kW @ 4000rpm and230Nm @ 1750rpm.Transmissions: Five-speed manual or four-speed automatic.Consumption: 1.2 - 6.0 litres/100km; 1.6 - 7.7L/100km (m),8.8L/100km (a); 1.6 e-HDi – 4.7L/100km.Bottom line (plus on-roads): Active - $21,990 (m), $24,990 (a);Allure - $27,990 (m), $29,990 (a); Outdoor e-HDi $31,990 (m).

By GRANT EDWARDS

MotoringEmail us: [email protected]


http://www.cricks.com.au/


TOOK the off-season too literally?Don’t fret – you can still make up forlost time.Here, Graeme Street, creator ofthe CYCLO90 90-Day TrainingSystem (cyclo-core.com), offers aquick-build program that will getyou into high gear in just onemonth. This plan builds thefundamentals step by step, so everycycling component feels easier.“The endurance follows

naturally,” Street says.Follow the program at right forfour weeks.Each week consists of two

high-intensity rides that buildstrength,power andefficiency.Twootherweeklyrides aredevoted toimprovingspecifictechniques.You’llalso do onerecoveryride and a twice-weekly off-bikestrength workout (see “TheStrength Exercises” right) thatmaximises flexibility, mobility andrecovery so that you have thestability and strength to sustainhard efforts.Every workout delivers adiscernible benefit that sets you upfor the next one, says Street.

Four-week plan to get you cycle fit

GREAT READ■ Bike is an exciting new quarterlycycling magazine. In each issue theyhelp you celebrate your love of cyclingin the most rewarding way possible…by making you even better at it.■ From expert advice on how toimprove your training, riding andracing, to what to eat, to authoritativereviews on the best new bike and gear,right through to high quality featureson the history, culture and charactersof this incredible sport Bike is themust-read magazine for anyone whowants to get faster, ride stronger…andhave a blast on the road.■ Bike can be found at all goodnewsagents for $9.95.

MONDAYSWorkout 1:Strength (below)Workout 2 :Ride60 to90minutes, structured as a10- to 15-minutewarm-up,easy effort; 5 to 6minutesat 100- to 110-plus cadenceonvarying terrain; thenspin easy for 5 to 6minutes.Maintain good control inyour upper body. Repeattwoor three times. Spineasy for the remainderof the time.

TUESDAYSRide 75minutes, structuredas a 15-minutewarm-up,easy pace; four sets of 2minutes out of the saddle at90 rpm in the small chainring+ 2 to5minutes easy spin;four sets of 2minutes out of

the saddle at 70 rpm in thebig chainring +2 to5minuteseasy spin. Cool down for therest of the time.

WEDNESDAYSDoaneasy60-minuterecovery ride or take thedayoff.

THURSDAYSWorkout 1:Strength (below)Workout 2:Ride60 to 75minutes, structured as a10- to 15-minutewarm-up,easy effort; 8 to 10minutesin your hardest sustainablegear at 60 to 75 rpm; thenspin easy for 10minutes.Repeat twoor three times.

FRIDAYSRest day.This plan is intense,

so take full advantageof thisscheduled recovery time.

SATURDAYSRide60 to 75minutes.Include four sets of 1-minutepedalling drills (chooseoneof the twobelow) + 1minuteeasy spin

SUNDAYSRide 120minutes,structured as a 15-minutewarm-up, easy effort; foursets of 10minutes at 80 rpmin your hardest sustainablegear, just below threshold–which corresponds to theeffort you could sustain overa 30- to60-minute time trial+ 10 to 15minutes easy spin.Cool downat an easy pacefor the rest of the ride.

THE STRENGTH EXERCISESDoeach strength exercise for 30 to60 seconds,moving quickly to the nextwith little or no rest in between. Complete the sequence up to five times.

Pedalling DrillsMUDSCRApERS: Pretend to scrapemudoffyour shoe as youpull through the bottomof your pedal stroke.

KNEE THRUSTS: Bring your knees explosively toward the bar on the upstroke.

Swingsstandwithfeethip-

widthapartandholda

pairofdumbbellsdown

infrontofyou.squat

andswingtheweights

betweenyourlegs.

standuponyourtoes,

raisingthedumbbells

overhead.

BallPush-upsPlaceyourhandson

thesidesofastability

ballandassumea

push-upposition.Bend

yourarmsandlower

yourchesttotheball,

keepingyourbody

straight.returntothe

startingposition.

LungeKicksFromstanding,step

backwithyourrightleg

andlowerintoalunge.

explosivelypushback

tostanding,swing

yourrightlegforward,

andreachyourarms

outinfronttokick

yourpalms.

SlowSquatsstandwithyourfeet

hip-widthapart,arms

atyoursides.slowly

sitbackintoasquat,

raisingyourarms

overheadforbalance.

holdthatpositionfor

fiveseconds.returnto

standing.

ScissorKickslieonyourback

andraisebothlegs

perpendiculartothe

floor.liftyourheadand

shouldersoffthefloor.

loweronelegasclose

tothefloorasyoucan

withoutarchingyour

back.alternatelegs.

GETFITFAST!Landof the Rising RoadsTackling Japan’s Great Climbs

gReat BowLsof fiBRe!Best BrekkyCereals for Cyclists

is YouRheLmetsafe enough?

Special Report

DropYourMaTeswiThThis Four-weekplan

Ways toRideBetter Instantly18

RideHere!nsw’sGranDesT loop, p22

PP10000/9456

spring 2013 $9.95 inc gst

NEW From thE publ ishErs oF AustrAl iAN

YouRcommuteRsuRvivaLguidep66

PLus! Bikes for every Budget / Beat foot Pain /WHiCH Car raCk for you?

By SELENE YEAGERBike Magazine




TWO years back, I was in theUS when, half on a whim, Ibought a new bike. I rode itthrough the high andbeautiful mountains ofColorado, and then — withthe excitement of it all —rocked up to the airport stillbuzzing.Until I went to check in.There, things soured a little.Although I’d carefullyweighed up my shiny newride and then mailed a fewthings home so everythingstayed within checkedbaggage limits, it turned out Ineedn’t have bothered:United still slugged me$200USD (see right) just forcarrying a bike.Here’s the thing, though:on a different airline, I wouldhave been charged nothing.In short, doing yourresearch pays handsomelywhen it comes to flying withbikes. It may be free; it mayadd $500 or more to yourreturn ticket. The US hasbeen particularly hard hitwhen it comes to beinggouged for bicycle baggagefees.In Australia though, agenerally friendlier attitudeprevails; pick the right airlineand you’ll fly at no extra cost.Perhaps it’s surprising this

is even possible in an age ofshifting airline revenuemodels. Ancillary fees,particularly baggage, areincreasingly the norm.According to theInternational Air TravelAssociation, ancillaryrevenues in 2006 were just0.5% of total revenue; today,it’s over 5%. For airlines likeAir Asia and Tiger, it hoversaround 20%. To be fair, bikesare challenging for airlinebaggage handlers. Even ifthey don’t weigh a lot, they’rebig, bulky and take up cargospace. So much so thatduring the Tour Down Under,

Qantas — which flew over1500 bikes into Adelaide forthe 2013 event — needed toswap jets from 738s to larger767s just to fit them all in.Despite this, it’s not likedestination cyclists or thosetravelling for competitionhave the numbers to form

influential lobby groupsstriving to keep Australianbaggage fees reasonable.Conversely, though, we’re

not completely powerless.“Cycling tourism is a

high-yield niche marketproviding $2.2 billion to theAustralian economy,” says

Bicycle SA ’s CEO hristianHaag. That’s potentially adecent chunk of cash forairlines, and we can votewith our wallets by choosingthose with bike-friendlypolicies.Read Bike magazine’s

guide to find out how.

Come fly with me...but for how much?airline WeighT/SizelimiT coST TheFineprinT

DOMESTIC

QanTaS 23kg Free additional 23kg for$30

Virgin 23kg Free additional 23kg for$30

JeTSTar 40kg $40* *betweeneasternseaboardandadelaide;eastcoast toperth$45

Tiger bikebag/box $60* *Fee forflights < 105mins;$80forflights >105mins

INTERNATIONAL

QanTaS 30kg* Free *Toall destinationsexceptUS.excesscharges: toasia$105/5kg; toeurope$210/5kg.US freeallowance2x23kg;USexcess$84/piece

Virgin 2x23kg* Free *USonly. Toeurope, allowancevariesaccording tocodesharepartner: etihad30kg;Singapore20kg.excess toasia$30/kg; toeurope,$70/kg

JeTSTar 40kg from$60* *Syd/nz;Syd/Japan$115; longhaul$160 (allone-way). excess$25/kg

JapanairlineS 2x23kg Free* *aust/Japan;US$100eachwayforbagslonger that203cm

airneWzealand 23kg $55* *pre-purchased forfirstbag;$95 forsecond

SingaporeairlineS 20kg Free bikebag< 15kgchargedas6kgexcess. Fullexcessappliesover 15kg.ratesvaryperdestination

eTihad 30kg Free beware theexcess!: 5kgexcessaust/europereturn is$810.

UniTed 158cm Free*/US$200 *Forbikebag< 158cm(all but impossible);bags longer than thatcostUS$200aust/USeachway.

By JAMES MCCORMACKBike Magazine

TravelEmail us: [email protected]


The Giant Sunshine Coast team of Tim Whitburn, Ben Williams, Louise and Ian Vant, Brendan Butler and Ross Clarey.

FEELING blue has neverbeen more appealing.Giant Sunshine Coast atBrisbane Road, Mooloolaba,has opened its doors to arousing reception.The new shop is the resultof hard work by the Spin CityCycles team, to gainrecognition from the world’slargest bike manufacturerGiant Bicycles as an industrypartner.Only those stores thatachieve Giant Bicyclesexceptional standards ofcustomer service andprofessionalism are given theopportunity to become aconcept store.The Sunshine Coast storewill be one of only four Giantconcept stores in regionalAustralia.“The whole team aredelighted that ourprofessionalism and servicehas been recognised,” SpinCity Cycles co-owner IanVant said.“This new store has beennearly a year in the makingand we are excited to be ableto bring such an advanced

concept store to the SunshineCoast.“The opportunity toexpand, we have actuallydoubled in size, while in ourexisting location has beenperfect. We have been herefor over 10 years andeveryone knows where weare ‘under the big blue bike’.”Giant Sunshine Coast’s

new facility will offer thelatest in cycling technology.“The decision to change

our name from Spin CityCycles to Giant SunshineCoast was a tough one, butwe decided that the time wasright to fully align with GiantBicycles - but it is still thesame great team, offering thesame great products and

service.“Giant Sunshine Coast

continues to cater for alllevels of cycling proficiencyfrom children through toprofessional cyclists andtriathletes, we also supportBusiness Cycles which is anetworking group forprofessionals who like toride.”

They’re in a spin cycle with blue rinsePhotos: Level Eleven Photography





The new Remora from Specialized has arrived at CyclezoneMooloolaba. The aerodynamic Remora is a universal top tubestorage unit perfect for your race day nutrition and long trainingrides. It retails for $45.

JacquardTri Suit – it’sa proven factthat red goesfaster. Wear thenew Betty Designstri suit at your nextrace and you’reguaranteed to lookthe goods. $120each for the topand bottomwww.missmotivate.com.au

Bicycle Centre Caloundra has this 2014 Merida Ride Carbon Juliet95 for $2849 (or $83 a fortnight for 12 months). This light carbonroadie runs Shimano Ultegra groupset and Mavic Aksium wheels.

This is the 2014 Merida Warp Carbon 7-E. Specifically for thetop-level athlete, Merida engineers have developed a TT machinewith truly unique versatility. Features include Shimano Ultegragroupset and Fulcrum Quattro wheels. It’s $7499 (or $203 afortnight for 24 months on Ezi Pay) at Bicycle Centre Caloundra,Bowman Rd (opposite Stockland shopping centre).

Retro Cycle Kit – don’t try and reinventthe wheel, just make it look better. Thenew Betty Designs female-specific cyclekit is ultra light and super comfortable.$120 each for the jersey and bib knicks.Matching arm warmers are $40.www.missmotivate.com.au

Brooks Ghost 6 men’s and women’s – perfect balance for thoselooking for a comfortable neutral training shoe – available at AllezSport $200.

The latest and greatest...

All the gearEmail us: [email protected]


Sunshine Coast Multisport Mecca, October 23, 2013 Events planner continued next page.

Upcoming events... Click on the links for more informationGot an event? Email us at: [email protected]

PlannerEmail us: [email protected]

Date Event Distance Location Website

October 27 Women's only "No‐Drop"

social ride

Ride from McDonald’s carpark, Aerodrome Rd

Maroochydore. Riders must be 18 or over.

McDonald’s,

Aerodrome

Maroochydore

Email:

[email protected]

October 30‐

November 3

Noosa Triathlon Multi Sport

Festival

Olympic distance triathlon, as well as a 1km ocean

swim, and a run/swim/run event.

Noosa Heads usmevents.com.au

November 15‐16 18 hour Dark Side Champs Starts at midnight Friday and finishes at 6pm on

Saturday. Hardcore adventure race format

including navigation, up to 70km mountain biking,

40km trail running, up to 10km kayaking and

challenges covering up to 120km cross country.

Novotel Twin

Waters

In2adventure.com.au

November 15‐16 Mountain Designs 12hr

Dawn Attack

Novices, newcomers and those who prefer their

adventure in the light to come along and take on a

70km, including up to 40km mountain biking, up to

20km trail running, up to 8km paddling, with up to

12 hours to finish the distance

Novotel Twin

Waters

In2adventure.com.au

November 17 Hervey Bay 100 2km swim, 80km ride, 18km run. Scarness

Foreshore

hb100.com.au

November 24 Rainbow Beach Trail Runs 43km, 25km and 11km trail runs. Rainbow Beach traq.org.au

November 24 Xtreme OCR League race

three.

Intermediate: 1.5km 25 obstacles (125m elevation).

Open: 3.0km 50 obstacles (250m elevation).

Masters: 3.0km 50 obstacles (250m elevation).

Elite: 4.5km 75 obstacles (375m elevation).

Landsborough xocr.com.au

November 29 Coast Crusade Mooloolaba Ultimate urban adventure race, three hours. Teams

of two navigate their way through the Sunshine

Coast suburbs collecting “Checkpoints” using the

maps provided. They can run, walk or use public

transport and there is no set course.

Mooloolaba dareyouadventure.com.au

November 30‐

December 1

Bribie Tri Series race two Saturday: Active Kids and Active First Timers: 100m

swim/3km cycle/500m run; 200m swim/5km

cycle/1km run, 250m swim/6km cycle/2km run.

Ocean swim, 500m or 2km. Sunday: Short ‐ 300m

swim/10km cycle/3km run or Long ‐ 1000m

swim/29km cycle/8km run.

Bribie Island bribietri.com

December 22 Buderim 9 Challenge Ride nine Buderim hills and cover 75km in three

hours and help raise money for the Cerebral Palsy

League.

Buderim www.cpl.org.au

December 22 Xtreme OCR League race

four.






January 26, 2014 Xtreme OCR League race

five






February 1, 2014 Noosa Summer Swim Ocean swim, 2km, 1km, a 300m kids event, teams

charity relay and a new elite championship format

Noosa Main

Beach

weekendwarriorevents.com.au

February 1‐2,

2014

Tre‐X Cross Triathlon Series Long: 500m swim ‐ 15km MTB ‐ 6km trail run.

Short: 350m swim ‐ 10km MTB ‐ 4km trail run.

Teaser: 150m swim ‐ 5kmMTB ‐ 1km trail run.

Twin Waters In2adventure.com.au


mailto:[email protected]

http://www.usmevents.com.au/Triathlon___Multi_Sport/Noosa_Triathlon_Multi_Sport_Festival.htm

http://www.in2adventure.com.au/i2a/home.php?cat=14


http://hb100.herveybaytriclub.org.au/

http://www.traq.org.au/articles/events/rainbow-beach

http://www.xocr.com.au/



http://www.dareyouadventure.com.au/

http://www.bribietri.com/

http://cpl.org.au/


http://www.in2adventure.com.au/


Upcoming events... Click on the links for more informationGot an event? Email us at: [email protected]

Planner Email us: [email protected]

Date Event Distance Location Website

February 2, 2014 Gatorade Queensland Tri

Series Round 6

QTS ‐ 400m swim, 15km cycle, 4km run.

ENTICER ‐ 200m swim, 5km cycle, 2km run.

KOOL KIDS ‐ 100m swim, 2km cycle, 400m run.

Caloundra qldtriseries.com.au

February 8‐9,

2014

Bribie Tri Series race three Saturday: Active Kids and Active First Timers: 100m



Ocean swim: 500m or 2km. Sunday: 300m

swim/10km cycle/3km run.


February 16,

2014

Mooloolaba Mile Ocean

swim

1.6km, 800m or 300m ocean swim. Mooloolaba

Main Beach

weekendwarriorevents.com.au

February 23,

2014

Xtreme OCR League race six Intermediate: 1.5km 25 obstacles (125m elevation).





March 1‐2, 2014 Bribie Tri Series race four Saturday: Active Kids and Active First Timers: 100m



Ocean swim: 500m or 2km. Sunday: Short ‐ 300m

swim/10km cycle/3km run or Long – 750m swim,

20km cycle, 5km run.


March 9, 2014 Caloundra Community Bank

Just Tri It Series

Short: 300m swim/10km ride /3km run.

Long: 600m swim/20km ride/6km run.

Keith Hill Park,

Caloundra

caloundratriclub.org.au

March 9, 2014 Kings of the Coast Ocean swim over 3.8km, 2km, 1km or 300m kids

dash.

Kings Beach weekendwarriorevents.com.au

March 14‐16,

2014

Mooloolaba Triathlon

Festival

Friday night: 5km run. Saturday: ocean swim,

Superkiz Triathlon and Mooloolaba Special

Triathlon. Sunday: Olympic‐distance triathlon.

Mooloolaba usmevents.com.au

March 15, 2014 Kathmandu Adventure

Series

Mountain biking, kayaking, trail running and simple

navigation.

Sunshine Coast maxadventure.com.au

March 30, 2014 Caloundra Community Bank

Just Tri It Series

Short: 300m swim/10km ride /3km run.

Long: 600m swim/20km ride/6km run.

Keith Hill Park,

Caloundra

caloundratriclub.org.au

April 20, 2014 Wild Horse Criterium 70km, 50km, 30km, 20km, 10km trail runs. Glasshouse

Mountains

wildhorsecriterium.com

April 26‐27, 2014 Noosa Ultimate Sports Fest Ocean swim: 3.8km, 2km, 1km, and 500m.Cycle: 160km and 85km.Run: 21.1km, 10km or 5km.

Noosa usmevents.com.au

April 26‐27, 2014 Queensland Cross Triathlon

Champions and Queensland

Dirt Fest

Long: 1000m swim ‐ 28km mountain bike ‐ 10.5km

run. Short: 350m swim ‐ 10kmMTB ‐ 3.5km run.

Teaser: 150m swim ‐ 4kmMTB ‐ 1km trail run. Dirt

Kids: 50m swim ‐ 3kmMTB ‐ 500m trail run.

Landsborough In2adventure.com.au


http://www.qldtriseries.com.au/






https://sites.google.com/site/caloundratriclub/

http://www.usmevents.com.au/Triathlon___Multi_Sport/Mooloolaba_Triathlon_Festival.htm

http://www.maxadventure.com.au/

https://sites.google.com/site/caloundratriclub/

http://wildhorsecriterium.com/

http://www.usmevents.com.au/Triathlon___Multi_Sport/Noosa_Ultimate_Sports_Fest.htm






smm 23-10-2013#001 editorial 01 · caloundra and coolangatta. next year’s inaugural event will...

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