Rotto Swim 2013

Rotto Channel Swim

It was a fine day ahead but early on with a medium swell for all of the EFS multisport athletes on the beach for the satrt of their 18km ocean swim. A sea full of white boats greeted the swimmers as the sun crept up and took the chill off the early morning air at Cottesloe beach.

Countless kms of pool & ocean swims had been put into place for the big swim out in the shipping channel  



But !!! every boat looks alike !!      

Whilst some were swimming for personal reasons -others were racing across as a duo and groups of training buddies were out there in their teams  It was a a great sight to see the start as the swimmers headed out trying to find their paddler and then link up with their boat. The solos had a great crossing until the "dreaded" current change gave a few of them a challenge with 4kms to go. If the skipper varies too much then the current sweeps in and makes the last few Kms very tough  . A big well done to the solos -- Chantelle ,Lisa & Letser. Plus good job from opposing duo's of Emma & Heather  . Then there were the others out there in the teams taking turns at getting the island closer with every stroke .

                                                                                                                                                                    
                                                                                                                                                                                          



Ironman WA 2012

This year it had it all. Kind weather, big field,a big group from 15 EFS Melville and  5 EFS Rockingham ensured endurance fitness spectators were kept busy all day cheering and supporting their mates along the course . Its a long day spectating as you ride the emotions and worry about the splits-- then give out that big motivator ---"looking good" 

The swim saw plenty of EFS triathletes going under 1 hr for the 3.8km swim around the jetty. of the rest all went through their swim leg under 1 hr 30 which set up a nice bike ride for all.....On the 3 lap bike course the wind picked up a little in the 2nd and 3rd laps with out & back times fluctuating with the wind directions. A few hazards such as dropped canisters from the increasing triathlete litterbug syndrome  (Numbers kissed the tarmac on hitting one) and some punctures made it a challenging course by bikes' end.

                                                                                                                                                                 

But that meant only the run to go as the temp moved past 30 degrees and  the wind died down 

Now it was determination, nutrition and survival  out there . Fantastic to see athletes achieve their goals in Ironman with some going sub 10 right out to those with glow sticks getting a rock star welcome later in the evening in the noise & lights of the finish chute ...good job!



                                                                             


To all the extra support crew that got them across the line --thanks to  Mark,Simone,Al, Rick, "partners & .family --well done                              

IMWA Boot Camp

Bit wet

Although chocolate beats all

Wet Weekend for IMWA Bootcamp

Still wet

 

The efs training group at the IMWA bootcamp braved some wet & windy conditions all weekend to round off their IM prep . It was a case of adapting and the bike was dry in the hills but down on the coast it was bucketing. Oh well -good race prep for a chiller maybe....... Puncture record now held by Mark Mc The swim became a great body surfing in wetsuits & the plumber made a friend when a seal popped up next to him       .--best swim stroke he has done all year (cadence that is)                

 

Absolute massive storm on the bike & run course on the sunday morning. No-one stayed dry and it was just a "toughen up " morning for all ---that farewell Lunch BBQ never tasted so good              

 

     Climb de Comenerge Time Trial Results

The Stig 13.16

Cristo 13.45

Ollie 14.30

Toddles 14.47

Robbo 15.35

The Plumber 15.43

Edgar  15.47

SuperMum 18.43

Janet 20.46

Lexi 21.47

Amanda 24.34

Luko DNS

 

 

 

                                                                               

 

                                                                

             

Power tests

The ultimate efs squad power test results

Note not graded to weight to power ratio in the interest of finding a max power output on 2 min

Blair 998w                                           Lexi 353w
Nathan 995w                                        253w
Todd 618w
Sean578w
Mark 550w
Ollie 524w

Mandurah 70.3 sees awesome results

Mandurah 70.3 sees awesome results from efs squad

New course was fast and friendly. It will be a fantastic must do race with all competitors next time round in 2013.  Around 39 of the training squad from both efs Melville & efs Rockingham were out there on the day recording fast times like a 4.20 for the course thru to 6.05.

A brilliant effort all round with plenty of efs race tops on.. which were very visible on the Tri Package on Ten/One HD a ,few weeks later......Plus the bonus pick up of Las Vegas World Championship 70.3 spots by a few of the group for 2013. The training peak was pretty spot on for such an early season race with 50% of the efs starters going under 5hrs  . The boys even went retro with flouro budgie smugglers !!!

 

Waroona Boot Camp for 70.3

Waroona tests the efs triathletes  pre season......

Warrona was the spot for an intense 70.3 Boot Camp to lead into the early season new Manduarh race
Around 15 attendees were greeted by a strong easterly which meant shifting the open water
swim til later in the day



   

Warm up time



So it was for 15 triathletes - joy,joy ,joy as it was an early start out on the bike - into the hils for   around 40km of big climbs and rolling roads when    the crest of the eacarpment was reached with puffer  fish noises and white knuckles

 

The descent was a fast sweeping ride down that more than made ip for the endless hills & more hills

 

  

                                               

Some idyllic open water swimming  followed before a welcome refuel via lunch break --then it was time for some trail running and a special format of TEAMS.. with a duathlon combo being the most competitive session of all...even after a long day.......Massage Mark was kept busy with the group      ensuring the racing machines werent tightening up too much .Great day with some big  efforts !        

                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                   

Endurance Fitness conducts L.D. Training weekend for the Rockingham Tri Club 

Learning to use rollers 

The early Saturday  ride to start the weekend had to be delayed as the over nite 100kph winds were still causing a bit of havoc on the roads. So the group started with a session from Mark Eden Massage on  how to use rollers and massage tools for recovery in the right areas...
Some saw this as an omen for the weekend -- recovery techniques and we haven't started ?? But really it was all about any long distance training needs ongoing recovery sessions for athletes to get through weeks/months of training sessions.
The it was all about getting a wet-suit on properly for maximum swim speed with EFS and a  series of hints on using wind trainers and power meters to enhance home training sessions at  home
  

Lets get this show on the road 

Finally the wind dropped and it was bike time .Out towards the hills and up through Jarrahdale and back saw the group putting in a real honest effort throughout as there was still strong winds in many exposed roads
Back to Rockingham for a 10km run off the bike to Pt Peron and then  the recovery learnt earlier  was put to  good use together with legs in the Ocean.  Mark Eden Massage also had a table going in the car-park for those who needed serious work -- the locals didn't blink but a few tourists looked twice /three times at the strange goings on......

No Drafting here 

Downhill soon ??

Sunday saw blue skies and calm waters. Today making use of Garden Island -which we were lucky enough to be allowed to use in certain areas.by the Australian Navy ---- saw a great EFS wet-suit swim session in the still  very cold ocean waters. Then it was all about the Duathlon  on a nice little bike loop with a hill run and a scenic beach visit to the west side ---soon had the 2 teams working hard against each other for bragging rights. Was it to be Team Crowie or Team Macca as the  winner?

After a final creative Team session on the beach it was time for final  recovery session . The RTC crew (thanks) had some club members busy cooking a BBQ to finish the EFS training 2 days for some hungry triathletes after a great weekend

These Transitions are getting harder !!