Race Day Conquered!

The 2024 Cairns Airport IRONMAN and 70.3 event was blessed with perfect conditions, making it an unforgettable race day. The swim was relatively flat (some even calling it "bath-like"), and the low winds on the bike leg meant that athletes were spared the infamous headwinds on the return to town. However, the absence of wind resulted in a hot run, challenging even the most prepared competitors.

Our 70.3 athletes faced the unique challenges of racing in FNQ's heat and humidity, a stark contrast to their usual colder climates. Despite not feeling their best, they gave it their all.
Rob put in a commendable performance, maintaining a 5:05 average pace for the 21 km run despite recent calf injuries, using this race as a foundation for bigger goals later in the year. 
Emma was outstanding in her first 70.3 event, following a steep training build-up with dedication and consistency, making her coach and all of us immensely proud.
Ben showed remarkable resilience, completing the race despite limited run volume due to injury, showcasing his character and setting himself up well for future goals.
James, following his coaches' advice, improved his efficiency, strategically slowed down his bike leg, to achieve a stronger run off the bike in the challenging conditions. 
Sarah, who enjoyed the swim and the ride, made the sensible decision to withdraw from the run after feeling unwell, demonstrating wisdom and self-awareness.

70.3 Results
Rob Weston 5:08:49 in 30th place
Emma Brown 5:45:43 in 26th place
Ben Marples 5:48:39 in 82nd place
James Margenberg 6:18:44 in 72nd place
Sarah Ryan DNF

The IRONMAN event saw our full-distance athletes take on the challenge with determination and spirit.
Matt, known for his unwavering consistency, raced the entire day with a smile on his face. He met all his goals and exceeded expectations, truly embodying the essence of perseverance and joy in the sport.

Enrique put forth a great effort, especially given his limited training time and the many demands in his personal life. His resilience and dedication were evident throughout the race, proving that even with a busy schedule, he could rise to the occasion and push through the tough conditions.

Aurélie’s meticulous training preparation was clearly reflected in her race day performance. Although she faced some challenges with her nutrition, she persevered and managed to cross the finish line with a beaming smile. Her hard work and thorough preparation paid off, demonstrating her commitment and strength.

Joo, a particularly strong cyclist, retired a few kilometres into the run after initially taking a wrong turn on the course, which was quickly corrected by the marshals. Understanding the bigger picture, she made the strategic decision to withdraw and preserve her energy for a significant goal in September. 

IRONMAN Results
Matthew O'Keeffe 12:11:53
Enrique Valenzuela 12:54:03
Aurelie Gruaz 14:38:25
Joo Hyun Lee DNF


We are incredibly proud of all our athletes for conquering this honest course. Now, it's time for them to enjoy, reflect, and take pride in their amazing accomplishments.

Don't Be Late!

Just a friendly (and slightly cheeky) reminder about the importance of being on time for swim squad sessions. Punctuality isn't just about discipline; it's about respect for your teammates and making the most of our training time together.

Now, we all know that life happens, and sometimes you might find yourself running a bit behind. If you do find yourself in that situation, our beloved Coach Ollie will be there to greet you with... drumroll please... push-ups! Yes, you read that right.

Before you start grumbling, let's remember that push-ups are a fantastic full-body exercise that can actually improve your swimming performance. They strengthen your arms, shoulders, and core, which are all crucial for powerful strokes and a strong kick. So, in a roundabout way, those push-ups are just another way to get you swimming even faster!

Here are your reminders for our squad times:
- Mondays: Be in the water by 6:15 PM.
- Wednesdays and Fridays: Be in the water by 5:45 AM (yes, we know it's early, but champions rise with the sun!).

If you do end up arriving a tad late, embrace the "opportunity" (see what we did there?) to get a few extra push-ups in. Take it in good spirits, knowing it's all part of making you a stronger, faster swimmer.

Meet the new staff!

Lakeside recently introduced two new members of their team.  Read all about them here:

Simone is a Clinical Myotherapist who graduated with a Bachelor of Health Science at SSNT. She brings together her hands on skills with her passion for understanding how the body works to determine how to best help you achieve your goals. She has a special interest in all forms of musculoskeletal conditions, from elite sporting injuries to postural pain presentations and strives to get you back to feeling your best as soon as possible. Simone practices under the biopsychosocial model of health which encompasses physical, psychological and social wellbeing, where she will help you understand how all of these factors influence how you respond to pain and injury and therefore the best way to help you recover. In her spare time Simone is an avid runner and has completed in multiple long-distance trail runs including the Two Bays 28km and Maroondah Dam 30km events. She loves being active and is also a mum to two young boys who help keep her energy levels up!

Tom completed a Bachelor of health Sciences and Master in Physiotherapy degree at La Trobe University in 2015. He has recently completed a Graduate Certificate in Sports Physiotherapy and is finalising his studies at La Trobe University to complete a degree in Sport and Exercise Physiotherapy. Tom enjoys treating all musculoskeletal and sports related injuries. Tom currently works as a physiotherapist for the Box Hill Hawks in the VFL and the Eastern Ranges in the Coates League competition. He also works for the Kilsyth Cobras in the NBL-1.

Strength Training

It's time to start thinking about building some strength in our bodies, and one of the best ways we can do this on the bike is to head to the hills or ride in a low gear.  Grinding away works on strength and endurance. 
This year we are splitting the rides into the following groups:
Intermediate - Advanced
Beginner - Low Intermediate

If you are unsure which group to ride in, be sure to check in with Ollie.

To help with future weekend plans, here is the cycle of rides:
Intermediate - Advanced (Coach Ollie)
Build Week #1 - Dandenongs
Build Week #2 - Kinglake
Recovery Week - Elwood

Beginner - Low Intermediate (Coach Greg)
Build Week #1 - Elwood/Beach Rd
Build Week #2 - Elwood/Beach Rd
Recovery Week - Elwood

Build Week rides begin at 6:30am and the Recovery Week ride will be a combined group leaving at 7am. Ensure you check your programs for prescribed distances.