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 !!        

Big finale' at the EFS Training Day Duathlon

The hills were not so quiet with the stomping of pedals and lots of heavy breathing as the EFS crew made short work of the "hot Dog" circuit for the last of the magnificent winter training days

The BIG Hill

What sort of aid station is this ?

   

How many  laps ?? 

A double points system ensured the lead was going to change a few times ...with the coveted FERAL RAT Award for 2012 up for grabs ,,,,as the FR leader after rounds 1 & 2 -Lucky Luckin was away racing in the USA at 70.3 Worlds

In the end the double double saw Buddha Ant get past the Big Kiwi  with a strong run on the BIG hill and head straight into the specials needs for the left overs -- tough or what !!! Choc Mud Cake & Green Cordial after 2 x duathlons back to back .   A worthy winner of the 2012 EFS Feral rat Award -well done Ant !

winner 

Winners are grinners

After a successful 2011/12 season , locally in Perth, around Australia and all over the world  some of the endurance triathletes took time out for a bit of a trophy show & tell . A couple of the team were missing for the photo day and the trophy selection would then have needed another table
Well done to all.. a great job & a great season from all competitors

Wins and Podiums in all the WA State Series
Wins and Podiums in Busso IM and also Busso 70.3
Wins and Podiums in Singapore 70.3
Runners in Boston & New York Marathons
Podium places in WA Triathlete of the Year Awards
Podium at Ironman France
Selection of Athletes for Australian Age Group Worlds Team - in Auckland  NZ
Qualifiers to World 70.3 Championships - in Las Vegas USA

Enjoying the Trail Runs in the Perth Winter

The hills are one of the great secrets of the Perth Training environment.The
Endurance Feral Rats tackle a winter block each year challenging themselves to get that early season strength into their legs.

Running through trails with a chill in the air and the sounds of kangaroos bounding away as you approach. Plenty of birds and a green landscape that is so different from the brown summer dryness --its a different world!!

Then there are the never ending  hilly bits, the tree roots that grab at your ankles and the dry leaves hiding a pea gravel slide.....so much for the  soaring heart rate to deal with !!

                                                                   

      Playtime in the Bush                                  
                 

Busso 70.3 May 2012 

There were over 45 efs members out there for the individual event plus another 8 in teams --all in all a huge turnout by the efs rats ....
How about that 7 podiums in the Age Group fields... fantastic effort by all
The conditions were tough with grey sky's early and the swim change running parallel to the beach - it made sighting hard and waves and swell on top of you all the time. Thanks to plenty of open water practice the efs group pushed thru the conditions well and got out in reasonable condition for a gusty & windy  ride

It was all about head down,fluids in for the km and stay out of the drafting zone..a few punctures after the showers -but the roads soon dried up just in time for the infamous Busso run (which always manages to be hot & sunny) .Big (huge) crowds est around 6000 kept the riders absolutely at the top of their bike splits
By now the efs group were pumping and the podium getters right down to the back of the pack finishers all zoomed thru the laps and aid stations heading towards the  the line with big smiles having enjoyed a tough day in the tri office........winners, 2nds  and 3rds it was all happening in the finish chute..... its gonna be a big after party
Final count -- 10 went under 5hrs    15 went under 5hrs 30   --- lots of PBs --   2 x DNFs  1 x car crash (on a closed course)  and he still finished    What a day !!!!