IMPORTANT NOTES

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📷Beth D'Sylva

The Presidential Platform

Hi team,

The triathlon year continues to steam along, and tonight we'll have the Welcome Run and Drinks tonight to welcome some fresh faces to the club at the Tavern.  Thanks to Nick and James who staffed the club tent at O-Day to sign up the new recruits.  If you're free, please come along for a run, a drink, or both and say hello to friends both old and new.

A few weeks back we had our one of our big fundraisers; the Bunnings BBQ at Homebase in Subiaco.  Massive thanks to everyone who volunteered some of their time to help out, and especially to Tasha who marshalled the troops and snags!  It was a successful day, where we raised over $700.  

Best of luck to those racing in the coming weeks.  Lottie, Rhianna and Cassia are all racing the National Youth Championships in Devonport.  Even further south, Sarah and Chad loved IM NZ so much last year that they're back at it again!  More locally, the next big races for most are either the Shoalwater Classic, or Karri Valley.  See the club calendar here.  Get amongst it! 

From those who've already been racing, please see below for race reports from Rahul @ the Metasprint Aquathlon Singapore, Alberto @ Bunbury City Classic and Phil @ the Busso Jetty Swim. Hopefully we'll have some race reports from some of the Rotto swimmers next month! 

Finally, over the coming weeks we're looking to re-boot the Club Ride.  We'll be looking to have a ride leader every week, who will help keep everyone on the straight and narrow.  Club ride will kick off 7am in summer and 7:30am in winter (we'll announce when it changes, maybe late March depending on the weather).  We're currently still starting at 7am to beat the heat.  Hope to see you along soon. 

Brenden Koh
El Presidente

Sports Nutrition tip from Gaby  

Have you experienced any stomach issues while exercising? Recent research may have good news for you.

Low fermentable oligosaccharide, disaccharide, monosaccharide and polyol (FODMAP) diets have been shown to help people with irritable bowel syndrome. A new study conducted with healthy recreational runners found that consuming a low FODMAP diet significantly reduced exercise-related gastrointestinal symptoms. The types of foods avoided in a low FODMAP diet include foods containing lactose (milk, yogurts and cheese), fructans (found in cereals, breads and pasta), galacto-oligosaccharides (legumes and onions), excess fructose (sweet fruits, honey, etc.), and polyols (often added as a food additive). Something you may want to consider trying if you have experienced any issues in the past. 

You can download the research paper here or find out more about the Low FODMAP diet following this link.

If you have any questions or you would like advice specific to your goals, feel free to email me at gaby.lnb@gmail.com . 

Gabriela Villa 
Master of Health Science
B.A. Nutrition and Wellness
IOC Diploma in Sports Nutrition
Intensity - Advanced Sports Nutrition   
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O-Day wrap up, James Allen

Last Friday, Nick and I were attempting to entice some new faces down to training. It was a bustling day, that proved moderately successful for the Club. We were, unfortunately, overshadowed by a significant amount of free stuff (of which I unashamedly took advantage) and the promise of free beers.  We were nonetheless able to accumulate around 25 signups; some of whom will (hopefully) make an appearance at this Friday’s drinks/run. Thanks, in particular, to Nick who did an excellent job preparing the flyers and for doing most of the organising in my absence. 

Latest race reports

Rahul Jegatheva - Metasprint Aquathlon Singapore 2019 Alberto Puccini - Bunbury Olympic Distance Phil Madden - Busselton Jetty Swim

📷Tony Smith

Have your own race report to share? See the website for some instructions on how to send it through. 

UWA & Beyond

Professor Phil's recent research selections Reducing Aerodynamic Drag by Adopting a Novel Road Cycling Sprint Position Paul F.J. Merkes, Paolo Menaspà, and Chris R. Abbiss International Journal of Sports Physiology and Performance Abstract Purpose: To assess the influence of a seated, standing, and forward standing cycling sprint position on aerodynamic drag CdA and the reproducibility of a field test of CdA calculated in these different positions. Methods: Eleven recreational male road cyclists rode 250 m in two directions at around 25, 32, and 40 km·h-1 and in each of the three positions, resulting in a total of 18 efforts per participant. Riding velocity, power output, wind direction and velocity, road gradient, temperature, relative humidity, and barometric pressure were measured and used to calculate CdA use regression analysis. Results: A main effect of position showed that the average CdA of the two days was lower for the forward standing position (0.295 ± 0.059), compared with both the seated (0.363 ± 0.071; p = 0.018) and standing positions (0.372 ± 0.077; p = 0.037). Seated and standing positions did not differ from each other. While no significant difference was observed in CdA between the two test days, a poor between day reliability was observed. Conclusion: A novel forward standing cycling sprint position resulted in a 23 and 26% reduction in CdA compared with a seated and standing position. This decrease in CdA could potentially result in an important increase in cycling sprint velocity of 3.9-4.9 km·h-1 , although these results should be interpreted with caution since poor reliability of CdA was observed between days. https://doi.org/10.1123/ijspp.2018-0560

UWATC 2018/2019 Training Sessions

Training payment details

Running/cycling: Visit the UWATC website to get all the info and sign up.

Swimming: Visit UWA Uniswim for more information and register/sign up here.

To discuss personal programs, speak to Charles Biddle or Grant Landers.

HELPFUL PLACES TO FIND INFORMATION

** See official UWATC Facebook page for most up to date information

** See swimming Facebook page for swimming specific info

** See the UWATC website for training and payment information and season calendar

** See Facegroup group 'Who wants to go (for a swim/ride/run)' for uncoached/informal group sessions

** See UWATC Strava group to check what training everyone is up to

** Any queries/feedback, message via the official Facebook page or email committee@uwatriathlonclub.com.au