MTBO Squad Bulletin #4

Kay Haarsma2008 Archive

ONLY 31 DAYS TO GO TO TRIALS!
That may have sent you racing for the bike, to do an extra session!
Remember the first rule of training principles – specificity.
For MTBO, and at this time, that should mean – MAPS, dirt riding, speed.
Program how often you are going to ride on a map / ride reading any old map. Armchair look at maps in this next month.
Get out in the dirt and practise your skills.  Do some speed sessions to get ready for the shorter courses – these can be done on the mountain bike or roadie.

THINGS TO DO:
1) Nomination Process
All athletes who wish to be considered for selection in the Australian team for WOC / JWOC MTBO 2008 are required to submit an Expression of Interest, which should include all contact details (eg name, address, email, phone etc) to the Chair of Selectors by cob APRIL 2nd

Peta Whitford   Chair of Selectors   voa@netspace.net.au   0428 358 588

2) Enter Trials

Saturday, 19th April 2008
Race 1 = Long-Distance           
Venue Newstead.   1:20,000, 5m contours;
Terrain Spur gully terrain with some gold mining. Generally fast riding.
Winning Times   M21 E 90-110 minutes    W21E 80-90 minutes            M-20E 80-90 minutes      W-20E 60-70 minutes
Fees Senior $25, Junior $20                                                          Start Times from 11.00 am

Sunday, 20 April 2008
Race 2 = Middle-Distance 
     Venue “Nerrina Scenic Reserve.    1:10 000, 5m contours
Terrain Goldmining terrain with complex network of tracks and paths.
Winning Times     M21E 50 -60 minutes     W21E 40-50 minutes          M-20E 50-60 minutes     W-20E 40-50 minutes
Fees Senior $17, Junior $15                                                          Start Times from 9.30am

Race 3 = Sprint Distance        Venue “Nerrina Scenic Reserve.”   1:7 500 with 5m contours
Terrain Goldmining terrain with complex network of tracks & paths.
Winning Times:All classes: = 20-30 minutes
Fees Senior $13, Junior $10                                                      Start Times from 1.30 am
Entry Fees Long-Distance Middle + Short Distance
Seniors (M21E, W21E) $55.00 TOTAL        Juniors (M-20E, W-20E) $45.00          SportIdent Hire $6.00 (if you dont have your own)

Two ways to pay

  1. By Direct Debit to Eureka Orienteers, BSB 063556 A/C 10055562

+ put your Name and MTBO Round 1 in the reference field or we will not know it is your money. Then email or mail the form, including Reference Receipt No, and Date Paid.

OR 2. Please mail the completed form and a cheque (payable to “Eureka Orienteers”) to
National Series Round 1 Secretary
Blake Gordon
835 York Street
Ballarat 3350
eurekao@netconnect.com.au                  h (03) 5331 -7937

Entry Deadline: postmarked on or before 10th April                 Final event bulletins will be posted onwww.orienteering.asn.au and www.vicmtbo.com two weeks before the event.

3) Confirm April training and accommodation details. 

If this is not correct let me know, and if others want accommodation they need to let me know by ????

 

APRIL  16-20

 

MTBO TRIALS

 

Accom WED

 

Accom THURS

 

Accom

 

FRI

 

Accom

 

SAT

 

Training THURS

 

Training FRIDAY

 

             
Dave Clark

 

  Y

 

Y

 

Y

 

 

Y

 

Alex Randall

 

    Y

 

 Y

 

Y

 

Y

 

David Simpfendorfer

 

  Y

 

Y

 

Y

 

 

Y

 

Paul Darvodelsky

 

           
Adrian Jackson

 

           
Damian Welbourne

 

    Y

 

Y

 

 

Y

 

             
             
Luke Poland

 

  Y

 

Y

 

Y

 

Y

 

Y

 

Peter Markworth

 

 

 

Y

 

Y

 

?

 

Y

 

Heath Jamieson

 

  ?

 

Y

 

Y

 

?

 

Y

 

Oscar Phillips +1

 

Y

 

Y

 

Y

 

Y

 

Y

 

Y

 

Chris Horne +1

 

Y

 

Y

 

Y

 

Y

 

Y

 

Y

 

             
             
Cath Chalmers

 

 

 

 

 

Y

 

y

 

Susanne Casanova

 

  Y

 

Y

 

Y

 

Y

 

y

 

Thorlene Egerton+1

 

  Y

 

Y

 

Y

 

Y

 

Y

 

Jen Graham-Taylor

 

  Y

 

Y

 

Y

 

Y

 

Y

 

Melanie Simpson

 

 

 

Y

 

Y

 

 

Y

 

Sarah Dunnage

 

  Y

 

Y

 

Y

 

Y

 

Y

 

             
Maquita Gelderman

 

  Y

 

Y

 

Y

 

Y

 

Y

 

Rob Garden

 

  Y

 

Y

 

Y

 

Y

 

Y

 

             

WOC Event winning times                   I haven’t seen JWOC winning times in print, but they should be similiar, but less

Men                 Women          on the long I’m guessing.

Sprint      20-30 mins        20-30
Middle     50-60               40-50           Relevance to your training & racing???
Relay      50-60               40-50            Need train and race hard over the shorter times as well as the long one.
Long      100-120             120-140        Specifically do xc / mtbo / road races / time trials over these times for race simulation.

Making quick decisions in the sprint and map reading at speed is really testing you navigationally and physchologically and needs practice, even if it is only around suburbia

-100km Karri challenge in WA – jenn Graham-Taylor excelleded in this placing 3rd female overall and 31 st out of over 200 riders.  She said that the girl who came 2nd, Sally Newmarch said that “I used to row a bit.”  A former SAussie, sally came 4th at two Olympics and won a gold at the Worlds.  Sarah Dunnage competed also but had puncture problems.

Mt Devils “Sunny Corner” 6 hr  Darvo and Simpfendorfer won this with 980 pts ahead of other squad members Anthony Darr and Damian Welbourne on 943 points, while Stu Adams was in the 3rd placed team.   Single speeders Marcel Van Schie and Hamish Mackie were in teams that placed 9th and 11th.
– Oceania Mt Bike XC Champs  Adrian Jackson was hot footing it over in Kiwi-land and looked to have a good race finishing a close 9th (6th Aussie) in a high quality field.
– Vic tr weekend – hot, hot, hot – dry, dry, dry   St George’s lake, Creswick, Rodoni. Castlemaine and the 2 Maryborough maps were used.  Sus lost more blood and earned some more scars Sat am but carried on and even had time to record 2 high places (4th & 5th) in the NOL foot o races.  Peter Markworth displayed that his recent accident hadnt slowed him down, but a dodgy tyre caused numerous punctures.
Heath Jamieson was “fresh” from a week long camp climbing at Arapiles, and showed a decent turn of speed too.
Dave Clark enjoyed the complexity challenge compared to SA maps and kept speedy Alex honest.  Tony Clark helped with shadowing and ribbon placing and Morgan did extremely well on the Castlemaine exercise.

Damian Welbourne (NSW) and son Alex Massey who did really well together at a recent pairs event.
His pre-trials training includes riding in MOAB – poor guy.

Only 39.9 in Adelaide today, and should be cooler tomorrow at just 39.  I went for a walk tonight at dusk and it was still 38!  Saw no-one outside which is very unusual as I live right next to the River Torrens, where everyone walks.  Everyone is hibernating.  Though not necessarily with their aircons on now, as several houses have burnt down due to overworked aircons catching alight!   And the “River Torrens” near my place is just a couple of stinky pools.   At the manmade adjacent water catchment dam, which has shrunk to a 5m by 5m hole, the numerous ducks have to queue up to go for a paddle.

Here is a comment that I made to Blair Trewin, our orienteering bureau of meterology expert.
“I’d think that a weather connoisseur like yourself should be on site commentating about record happenings, not merely observing from sunny Melbourne or cool Canberra!  Especially on our hot nights.    SA is not just beating the record but smashing it, both in terms of consecutive days and in temperatures being mostly nearer 40 than 35.    Feels it bit like the end of the earth as we know it over here.
And im working in a school (for the very first time) that doesnt have a hot weather early departure policy!”

And his reply.  “This is a seriously off-the-scale event…..”

Interval Training – a session that you might find useful is outlined below.
Warm up, then 4 x 2 mins intervals at 90%, then 7 x 1 min intervals at 92%, then 7 x 30 sec intervals at 95%.
This means do 2 min intervals at 90% of max heart rate (or perceived effort) with cadence about 90rpm.  After each interval ride quietly until heart rate recovers to 70% then repeat.

Coming event
5/6th April – XTERRA weekend Hepburn Springs, VIC –     Events include:
1) MTB 46km, 2) Xterra tri (1km swim, 30km mtb, 11 km trail run) 3) Mini 400/10/4) and 4) Trail runs of 4 / 11km.