Newsletter – 25 July 2016


2016 Annual General Meeting 31 July – Vikings Triathlon Club

Your club needs you to attend the 2016 Annual General Meeting of Vikings Triathlon Club which will be conducted at the following time and location:

Time:     5pm
Date:      Sunday 31 July 2016
Venue: Tuggeranong Vikings Town Centre Club (Cnr Athllon Dr & Rowland Rees Cres, Greenway)

Hope to see you all there as without your help the club can not run.

Annual Membership Renewal

Hope everyone remembered to renew there annual membership on the 1 July 2016. 

If you are attending the Annual General Meeting you need to make sure you have renewed your membership. If you have forgotten or wish to view the 2016/17 membership fees then log into your membership portal by clicking here.

New Coaching Fee Policy

By Shona Hutchinson

We are pleased to introduce a new coaching fee policy across all of our coached sessions undertaken by qualified Development Level Coasches of equivalent.  To define this further, our qualified coaches are to be now reimbursed for their time and efforts to run regular and structured coached trainng sessions. This new policy brings us in line with other triathlon clubs across ACT.  The only current change this will make to the existing coached sissions will be a $1 increase at swimming for members and non-members.  As new coached sessions are added to the club training, you will be notified of the nominal participation cost before the session commences.  We truly appreciate all the time and effort our volunteer coaches have given in support of the club so far, we love your work! We hope this small change will enbable us to make it clear when to bring a few $$ to a session and allow us to continue to have the highest standard coaches, long term.  Check out the Coaching Fees Policy on the club website.

Athlete Profile – Rod Harrod

Rod Harrod has kept very quite about his profile that was posted on the Triathlon ACT website. Wow 35 years doing Triathlons you are amazing! Read Rod’s profile on the TACT website.

rod-harrod-bike rod-harrod-finisher rod-harrod-with-little-viking-maggie

Sri Chinmoy Off-Road Duathlon – 31 July

Triathlon ACT 2016-2017 series Point score is now available online.  The 1st event is the Sir Chimnoy Off-Road Duathlon this weekend Sunday 31st July at Black Mountain.

A genuine bush race in the heart of the nation’s capital, featuring a long and a short course option. The first run course circumnavigates the Australian National Botanic Gardens. The ride and second run courses explore Black Mountain Reserve.

Both Long and Short Course races commence from behind the ActewAGL substation at the end of Frith Rd, Acton at 10 am. Both short and long races are open to solo athletes and teams of 2 members.

More information can be found on the Sri Chinmoy website.

Challenge Roth World’s biggest long distance triathlon

About 3,400 individual participants and 650 relay teams from more than 60 nations, a high-class field of participants and around 260,000 spectators along the race course and at the triathlon stadium: This is Challenge Roth, the world’s biggest long-distance triathlon event, which took place on July 17, 2016 in the German city of Roth. The race has long become a legend: The famous triathlon festival in the European triathlon metropolis of Roth there takes place for more than three decades (first edition: 1984).

Our very own John MacNamara, Kath Wilkinson, Rod Harrod and Brian Weiss  did a 3.8 kilometers swim in the Main-Donau-Canal, followed by a 180 kilometers bike race and a marathon run of 42 kilometers.  Congratulations to you all on completing the Challenge Roth with great results.

Visualisation preparation in training

By Kerrie Muir

As athletes, we’re always looking for that extra edge in training to make us faster and more consistent on the race course. Understandably, most of our efforts to improve are geared towards the physical – lowering lactate threshold, increasing muscle power, improving form. Enhancement to any of these physiological systems is going to result in faster race times and should be the main focus of your training plan. However, if you’re already pushing your physical training boundaries, it’s possible that adding mental planning and visualisation to your regimen can help you squeeze out that extra one or two percent on race day. Some of the world’s top athletes, from professional golfers to Olympic Track and Field medalist, practice mental imagery and visualisation in their training.

Perhaps one of the most well-known examples of the power of mental imagery is the gold-medal performance of Mark Plaatjes at the World Championships marathon in 1993. Plaatjes extensively practiced visualisation techniques while preparing for the World Championships, so much so that he knew every undulation on the course and had “run” every possible scenario of the race before he arrived in Germany. When the real racing began, Plaatjes was able to summon his reservoir of confidence and mental preparation over the final miles and snatch victory just 3 minutes from the finishing line. Mental training and visualisation clearly works for high-caliber athletes. Here are some specific visualisation and mental planning tips and strategies you can implement to improve your performance:

In training
You can practice visualisation techniques in your training to prepare for every possible scenario and to improve your execution on race day. All it takes is 10-15 minutes a day to increase your chances of success.

Be specific and detailed
When visualising your race, be as specific and detailed as possible. Imagine yourself at the starting line, surrounded by other high strung athletes  – is it hot, is it cold, what are you wearing?  When the gun sounds, envision the acceleration in your heart rate and the claustrophobic feeling as the stampede begins. By conjuring up these emotions, sights, and sounds, you can prepare yourself to remain calm, collected, and execute your race plan in a chaotic environment. The more specific you can be with the sights, sounds, and emotions, the more calm and confident you’ll be on race day.

Visualize the good and the bad
Likewise, visualise positive and negative scenarios. Let’s face it, no matter how fit you are, a race is going to hurt at some point. Imagine yourself working through those bad moments during the race. This way, when they inevitably occur, you’ll know exactly what to do and be confident you can work through them. Furthermore, visualise what you’ll do and how you will feel should something go wrong. What if your shoe comes untied or you have to go the bathroom? By visualising these scenarios, you’ll have a specific plan in place and instead of panicking, you’ll be calm, cool, and collected.

Boost your confidence
Another advantage of visualisation in training is the opportunity to boost your confidence. It’s been well documented that high confidence correlates to an increased level of performance. By visualising yourself succeeding, you can subconsciously improve your belief in yourself and your abilities. To enhance your self-confidence, try implementing self-affirmation and self-talk into your daily routine. Spend 5 minutes each night before bed standing in front of the mirror repeating specific, positive messages to yourself. The mirror helps engage the visual receptors in the brain and helps internalise the positive messages. Phrases such as “I am fit, I am fast, I am going to win” tend to work well. Create your own self-affirmation phrase and spend 5 minutes repeating it to yourself. Before you know it, there won’t be a doubt in your mind you’re going to perform on race day.

Before the race
As race time approaches, you can’t help but get nervous. After all the hard work you’ve put in, you don’t want it to go to waste. Luckily, you can implement the visualisation techniques you used in training to reduce these pre-race nerves.

Recollect all your great workouts
If you find yourself getting nervous before the race, start thinking back to all the great workouts you had during your training. Think back to that great tempo run you had where you floated effortlessly over the road, or visualise your last successful race and begin to conjure up those same feelings of accomplishment.

Focus on what you can control
We get nervous when we don’t know the outcome of things, like when the killer is going to jump out of the shower in a scary movie or how we’re going to feel half way through the race. Take the focus off those elements of the race you can’t control (your finishing time, your opponents, the weather) and direct them to outcomes you can control.  Visualise yourself executing your race plan, going through your warm-up routine, and even focusing on your breathing. By directing your thoughts to those physical and mental aspects you can control, the nerves will dissipate and you’ll increase your chances of success.

During the race
Racing is tough, there’s no two ways about it. At some point on your way to a great race or a new PR, you’re going to hurt and you’re going to have self-doubts. Letting negative thoughts creep into your mind is one of the easiest ways to derail your performance.

Stay positive with self-affirmation and self-talk
Before you begin the race, decide on a few easy to remember mantras that will help you gain confidence and persevere through any rough patches during a race. Make sure that all the words in your mantra are positive. For example, use “I am strong, I can do this” as opposed to “push through the pain, don’t give up”. The second mantra elicits negative connotations with the words “pain” and “give up”.

Implement mental cues
Likewise, you can employ mental cues to remind yourself to focus on proper form when going up a hill or when you start to get tired. I like the mantra “relax and go” in the few kilometers of a race to remind myself not to tighten my face and shoulders as I get tired. Find your positive mantra and use it when the going gets tough. Granted, no amount of mental imagery and visualisation during training and racing will compensate for a poor training regimen. However, if you’re already pushing your physical limits and want to take your race performances to another level, incorporating visualisation techniques into your training and racing can provide the advantage you need.

Club Training

All Club Training Information is on our website, for up to date club training – coached and un-coached sessions.

Sunday Run

As we are in the off season it’s a good idea to check on Facebook to see if people have posted any runs. This is a non-coached run.

Development Coach Course – 6–7th August

The next course will be a Development Coach Course which will be held on the weekend of the 6th and 7th August 2016. If you are interested, please contact Craig Johns at for more details.  If you are interested this course can be subsidised by the club. Please speak to a committee member regarding subsidies.

Tuggeranong parkrun

All the news, results, course details and information for the Tuggeranong parkrun.

The parkrun is free – yep, it costs nothing! It is aimed at all types of runners and walkers, from juniors and first timers to Olympians and nonagenarians. Please register before your first run, and you only ever register with parkrun once. Then remember to take a printed copy of your barcode to any of the more than 167 Australian, or more than 800 parkruns worldwide.

Don’t forget your barcode #dfyb. And remember to hand back your finish token too!

Volunteers are important for the parkrun to go smoothly. If you are having a rest day or have time please consider volunteering.

Vikings Triathlon Club is the largest club on the Tuggeranong parkrun list with 133 parkrunners! Club list. You can view all our members who have done the parkrun on their website. Vikings Club history. To have your name added to our list above, go to the details page on the parkrun and add your club.

Motivational quote No 24


It is great seeing the posts on Facebook of people still out there training in the freezing cold. We have noticed everyone out there running and riding. Well done to all those who have competed in the Gold Coast Marathon, the Sir Chinmoy trail runs and other runs.  There has been some outstanding PBs and results. Good luck to all those training for the City to Surf in August.

Karen and DJ.