Fixed Training Schedule and Special Event Training

New Training schedule Including special training events.

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Weekly Fixed sessions

5pm Tuesdays -”Tuesday Night Lights” Run Forest Trails in Nerang National Park for an hour.

5pm Thursdays Trail Track- Intervals on trails. Nerang National Park

6am Wednesdays – MTB Intervals, Nerang National Park

6am Fridays- MTB Nerang National Park

3pm Sunday – Mountain Bike skills Training, Nerang National Park

Special Event Training (check in weekly here)

Sunday 15 June Gold Coast Challenge Bike course 90km 6am Meet Salk oval Currumbin

Weekly all Fixed sessions $40 in advance.

Session by session $15 per

Special event pricing will vary per event starting at $20

Personalized Program

Get your own detailed day to day program with personalized Heart rate guide and pre testing for $60 per week Including all fixed weekly sessions (does not include special event sessions)

Triathlon Training

It’s been a tough few weeks getting my Triathlon squad off the ground. It was never going to be easy with a lot of people already doing their own types of training in various groups and communities but I also had to work around a badly broken right Radius and Ulna with Tendon and Cartilage damage.

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Just another challenge that can be overcome, just like all athletes that know how to achieve would appreciate.

In April my GAA Off Road Tri Squad saw the implementation of up to 12 sessions a week, we raced at the Tre-X off road Tri Qld Champs with three podiums from three starters and saw our first batch of Team GAA Squad Tee Shirts come hot off the press!

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In May we will slightly adjust the time of sessions and the emphasis on training will be on further developing skills and building base over winter for a big hit up next summer and beyond.

You can turn up to any or all sessions check out the schedule and fees on this LINK

We are always an off road group firstly but on road Triathlons are also our passion and we will be racing at many on road events including Gold Coast Challenge and the Qld Gatorade series and more.

 

Cheers and Happy training

Guy

MTB Tips

Wednesday- MTB Skills with GAA Off Road Tri Squad

Good morning getting down to basics of MTB

1. Correct use of front brake

2. body position

3. Eye line

I will cover these topics in more detail at a later date with some video footage but for now a recap of today.

Brake-A lot of riders rely heavily on the rear brake maybe because you feel less likely to fly over the bars or perhaps when you see Down Hill riders slashing big rear wheel slides of berms it would have you believe every corner is 100% rear brake. Not True.

The biggest improvement in my MTB riding in recent years has been correct use of Front Brake. If I put a number on it perhaps 70/30 Front to Rear on average of course there is a slight shift here or there.

Today we worked on rolling down hill and stopping as fast as possible on both Rear only then front only then 70/30

This then led us to the 2nd point ‘Body Position’ moving around your bike is essential and takes a steady build up of confidence. In this braking drill down hill your body weight needs to be low and back, heels driving down towards the ground, arms extending forward on the bars against the gravitational forces which in turn will transfer weight onto your front wheel without having your center of Mass (body) over the front of the bike.

The last point today is eye line- We always preach ‘keep your eyes up’ and as your confidence grows so will your speed and so should your eye line.

Eye line while cornering is always an interesting challenge because you need to scan around the corner for line and terrain. Terrain could be up, down, wet, dusty, off camber etc etc. This helps you choose a speed, gear, body position.

The challenge is to scan a corner on approach while still monitoring the corner you’re in, as well as make any adjustments on your exit strategy, that should have been made on the approach scan.

Easy! See you next session.

Sessions times here http://guyandrewsadventure.com/off-road-tri-squad/

Off Road Tri Squad

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The Guy Andrews Adventure Off Road Tri Squad is underway! If you’re interested in Mountain Bike based events from Cross Tri to Adventure racing as well just MTB thenĀ  come along to our coaching sessions.

Monday- 5pm Lake Hugh Muntz-swim/run

Wednesday- 6am Nerang (hope st, velodrome) MTB skills

Friday- 5pm Lake Hugh Muntz-swim/run

Sunday- Nerang Velodrome MTB-2pm Beginners, 3pm- Intermediate, 4pm Advanced

More information here http://guyandrewsadventure.com/off-road-tri-squad/

Off Road Cross Tri Back2back Report

Video

It was my first Back2Back event after planning to race it for the last two years and having other commitments get in the way.

This was my second Triathlon this year after competing in the QTS (Queensland Triathlon series) Robina event in January. My last off road Tri was back in October when I suffered a snapped chain while leading the open division on the 15km MTB Leg and finally finishing 4th.

The Twin waters, Sunshine Coast event was a 500m Lake swim, 15km MTB and 6km beach run. Day one was 11am Saturday and Day two started at 8:30am Sunday and was the same course repeated for a cumulative time over the two events.

Day one was a little warm but nice conditions. My start was hopeless and shows you always need to be switched on. I fell in a hole as I ran in and was immediately swamped by swimmers. I cut hard right and got some clear water before moving into 2nd about 30 seconds behind National Cross Triathlon Champion Daniel Neilson, up from Sydney in preparation for his title defense later in February.

Dan was quickly away in Transition opting for the ‘Shoes on Pedals’ option and gaining some time. I rode in ‘no mans’ land 30 seconds ahead of the chasing pack of Nick Moore, George Tamblyn and Kane Oakley and 60 seconds down on Neilson.

Transition to run and Neilson was gone and about 1km into the 6km beach run I was passed by fast moving Nick Moore and soon after Tamblyn, looking good.

About 3.5km into the run former pro triathlete and Cyclist Kane Oakley 37, In what I believe was his first off road tri, cruised passed looking strong. I was feeling the run and my legs were heavy.

Tamblyn went on to finish 2nd to Neilson only 12 seconds down with Nick Moore in 3rd a further 18 seconds behind setting up a show down for Sunday.

Kane Oakley was 4th with myself in 5th in 1hr 15.52 with 5min between 1st and 5th.

Day two and I was feeling remarkably good with no leg soreness at all!

I opted for a faster one piece Tri suit and lighter shoes for the run.

I was much closer to Neilson in the swim with a better start and a nice wash ride. Dan still lifted the pace with a surge at half way to break me off his wash which in turn gave him a handy lead out of transition.

I soon found some nice rhythm on my Giant Anthem Advanced 1, the course in very tight and twisty and the 27.5 inch wheels worked well. I soon found myself on the back wheel of Neilson. With my poor run from on day one I wanted to gain as much lead over the chase group as possible before the end of the 15km bike.

Dan and I arrived in TA together again with Dan doing a classic Triathlon ‘feet out while riding’ Transition, he gained a handy 100m out on to the run leg.

I was off and running and pleasantly surprised that my speed was good and the lighter shoes freeing up my legs. It was some 4.5km into the run, well after the last turning point for home along the beach, that I was finally passed by Nick Moore for 2nd. Close behind was Kane Oakley only 70m back. I dug deep and focused on Nicks back and ran for home holding off Kane by a mere 9 seconds after 1hr15.08 of racing. I was 3rd only 45 seconds down On Moore and 2:30min behind National Champion Dan Neilson.

George Tambyn had an unfortunate flat tyre and was a further 3min down. Significantly for me was the fact I had raced 50 seconds faster on Day two than on Day one, with much harder beach run conditions on the second day, with the high tide and waves making the average time 2-3min slower for the Sunday race.

Final results for the open long course were

Dan Neison 2:23:27

Nick Moore 2:25:33

George Tamblyn 2:29:01

Kane Oakley 2:29:02

Guy Andrews 2:31:00

Women

Connie Sylvestri 2:39:59

Nina Wright 2:47:54

Jenny Wood 3:05:06

Link to results

http://www.tre-x.com.au/Results/2013-14/B2B/2014-Finish-LONG.htm

Adventure Films Monday

Video

Race across the sky 160km MTB race- 2009-Lance Armstrong

Norseman Xtreme Ironman Triathlon-worlds hardest Triathlon?

Megavalanche a crazy Gravity Enduro Mountain Bike race from the top of Alpe D’Huez

Adventure ride

Had a great Adventure ride on the weekend. Headed up into the Gold Coast’s Numinbah State Forest via one of my favourite road climbs -Springbrook.

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I was joined by Moto fitness Guru Steve Gall, he loves the technical descents and eats it up with his exceptional skills.

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Once we reached the turn off on Pine Creek rd that leads to Numinbah Valley we headed into the fire road trail that climbs further in a Northerly direction before descending quite aggressively before a short bike carry back up again that is followed by a bombing descent all the way to the valley. Then we rode back to the north to Hinze dam and a surf ski paddle to finish.

Heading into the forest. This is steep can’t tell here.

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That’s Numinbah valley down there!

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We ran into the new raised Dam high water level at the bottom of the decent and had to back track.

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Great views at the top of the mountain

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