Thursday, July 30, 2009

Saturday Ride

Dear Athletes

Please be advised that we shall leave at 6.30am on Saturday from the Bell Tower for a 100+km ride out to Mundaring Weir as per the map below. This will be a very challenging ride. Those not up to the full distance might like to ride out up Welshpool Road and then take the short cut through Kalamunda back to Perth. If you can't see the map, please see the details at: http://www.mapmyride.com/view_route?r=3579c484701c9776caac59b61f2b6654&rs=http%3A//theteamcore.blogspot.com/

Cheers

Paul

Wednesday, July 29, 2009

The run-walk method for long distance runners

Dear Athletes

For those of you facing the task of a long distance running event in the near future (i.e. 16km +) I thought I would share some discussion with you on strategies to best prepare and race this distance using the "Galloway Run-Walk Method". Some of you are familiar with this idea, but others may be skeptical (especially those running sub-3h30 marathon times). However, please have a read of this thread on the UK based TriTalk forum:


...the podcast which is referenced there and is highly recommended to have a listen to is available at http://ironmantalk.com/Podcast.html (Episode 170). The discussion about guys who can run 2h45 for the marathon AND by using this method should really add weight to the benefits of this method which I've been personally using with my athletes for ~5 years now.

Enjoy!

Paul





Sunday, July 26, 2009

York Cyclo Sportif - Brrrrrrr!!!!



Dear Athletes

Just back from a great morning in the Shire of York, about 2hrs east of Perth. It was a chilly morning at just 2 degrees celcius but it looked set for a great day of cycling as part of the York Cyclo Sportif event.

We had just one team riding in the event this week including David Laidlaw, Matt Lowth, Matt Howes, Daniel Tarborsky, Andrew Holmes, Trevor Magee and myself. We set a strong pace on the first flat 27km of the 56km course and worked very well as a group peleton, using our skills from last time to average ~2km/h better than a month ago. The course profile said:

"flat on the way out and undulating on the way back"

...undulating it certainly was! The rolling hills took many by surprise and we were really tested to try and keep the group together. It was definitely a sporting route and made a nice break from the flatlands though. Anyway, we all rolled into town together and just cracked our goal time of sub-1h40 which we were very happy with indeed.

Thanks to all the guys for making the trip out there. It' a big ask to ask you to drive 2 hours out and then 2 hours back for an event that lasts less than 2 hours and effectively to give up the best part of your Sunday. It was really great to share that common goal with you again of getting around the course as quickly as we could do as one team.

Cheers!

Paul


Thursday, July 23, 2009

Saturday Ride

Dear Athletes

Again we have the Cyclo Sportif ride again this Sunday in York, a such Saturday's ride is a touch shorter than normal at ~62km. We'll meet at the Bell Tower for a 6.30am start (for your reference we will now stick with this one simple time and meeting point each week). Map for the ride is here: http://www.gmap-pedometer.com/?r=3030423 (you should be able to print this one off easily...

For those wanting to ride longer, why not do this loop and then a lap of the river or similar? Just a thought!

See you then if not before!

Cheers

Paul





Friday, July 17, 2009

Article about our team kit manufacturers in this month's Ride Magazine

Dear Athletes

Thought you might be keen to read this article about our cycle clothing manufacturers "Champion Systems" as featured in this month's ride magazine:


...our new gear arrives today all being well!! Can't wait!

Cheers

Paul





Thursday, July 16, 2009

Paul and Adam finally release NEW Swim Smooth website!

(Saturday Ride = 6.30am meet under the Narrows Bridge - north side of river, side closest to river: shorter ride focused around Perry Lakes / Reabold Hill - due to poor weather forecast).

Dear Athletes

We are very happy to announce the launch of our brand-new and revitalized Swim Smooth website - now available at http://www.swimsmooth.com

Its been ~ 12 months in the making so I'm hoping that you all really find the ideas, tips and information in our Know How section ( http://www.swimsmooth.com/knowhow.html ) to be particularly useful!

Don't forget to download your free copy of the Mr Smooth Visualisation - an animated swimmer that we've been building with the help of a UK based animation company to help demonstrate the elements of an efficient freestyle swim stroke. You'll find the presentations pitched at Beginner, Intermediate and Advanced swimmers just under the clip of Mr Smooth on the homepage an excellent starting point to highlight what you should be looking at and how to then apply this to your own stroke.

The entire site is now split up into four distinct areas - Beginner, Intermediate, Advanced & Coaches, so there is something relevant for everyone.

Anyway, take a look and let us know what you think!

Cheers

Paul

Wednesday, July 15, 2009

Call for interest in next Sunday's Cyclo Sportif event!

Dear Athletes

Please let me know if you fancy being part of one of our teams for next Sunday's (26th July) Cyclo Sportif event in York. Details available at: http://cyclosportif.com.au/events/2009/york/york.html

We'll aim to car pool to save costs on the trip over. Please let me know asap if you are keen to be involved. We'll either do the 56km or 104km event (though probably just the shorter one!)

Cheers

Paul



Monday, July 13, 2009

Kristy to run NYC marathon!

Dear Athletes

It is with great pleasure that I write to inform you that one of our athletes (Kristy Fogarty) has been selected to run the NYC marathon. Kristy will be running the marathon for the Heart Foundation. She'll be collecting donations toward this cause, and you can read more about this below. Thanks for your support if you are able to help out:

I am one of over 100 000 people who  have taken up the challenge  to run the New York Marathon in November  this year. 

I am proud to be  running this year in support of  the Heart Foundation. Every year the Heart  Foundation in Australia  enables a group of 20 people to participate in this  Heart Challenge  fundraising event, and together, through donations and  fundraising  events, we aim to raise up to $250,000. I am the only West  Australian  running this year for the charity. 

Heart disease kills one   Australian almost every 10 minutes- deaths that are largely  preventable.  Unfortunately, many of you  will know someone who is  living with, or  dying from, heart disease.  Sadly, as recently as  last week, my Dad lost  his best friend to an unexpected heart attack.  The impact such a sudden death  has on so many people is devastating.  

I ask you or your organisation  to support me and donate to  this important cause by clicking this link to my  sponsor page: http://my.artezpacific.com/personalPage.aspx?registrationID=102367.   All donations go directly to help the Heart Foundation fund life  saving  research and prevention programs to combat Australia's leading  cause of death-  heart, stroke and blood vessel disease. Donations of  $2 or more are  tax-deductible. 

Your support in this Heart  Challenge fundraising event  would be greatly appreciated. Please  forward this email to your friends so  that they can also support this  great cause. 

If you would like more  information about this  Heart Challenge fundraising event or any details about  the challenge I  am undertaking to complete a marathon please call me on mobile  0413  060 412.

Thank you,

Kristy  Fogarty






Friday, July 10, 2009

Saturday Ride

Dear Athletes

Looks like fine weather again on Saturday - wahey!

Ride will meet at 6.30am from the Bell Tower this week and follow the Kalamunda Hills ride as outlined at http://teamcoretalk.freeforums.org/where-should-i-train-today-t29.html (please ignore any of the specific timings or the call for a coffee in Kalamunda as we'll plan to stop at the Bell Tower after the ride for a coffee).

Plan will e to ride out as a group and then no doubt split up into two smaller groups as per previous weeks. Please bring ample supplies and know the route / have printed it off.

Thanks

Paul





Friday, July 3, 2009

Saturday Ride

Dear Athletes

We'll be meeting this week at the earlier time of 6.30am from the Dodgy Digital Dunnies on the southside of the Narrows Bridge for a 90km ride out into the Roleystone and Kalamunda hills as per the map here.

We will operate with two groups (subject to numbers) with the fastest group completing the whole course as stipulated on the map, and the steadier group having the option of peeling off Albany HWY at the 18km mark and following Mills Road West and then East through Martin and finally along Chevin Road and rejoining Brookton HWY. This will make for ~74km of riding in total if then following the remainder of the route.

All athletes are responsible for themselves in that you must take a few minutes of your time to familiarize yourself with the course and bring a print-out of the map with you. You should bring your own spare inner tubes and pump as well as plenty of fluid and carbohydrates to see you through. We will do our best to stay together as a group, but PLEASE be prepared. Dib, dib, dib as the boy scouts say!

It looks like it should be a great morning!

See you out there.

Paul