Tips on equipment, rest, injury, motivation, technique, lifestyle, this article has it all!  Written by Wayne Goldsmith we found this little gem in our coaching notes.  Be sure to check out this great advice!  

Click here for the 101 Top Tri Tips

AIS recipe recommended by Steph Cronin from Perform Dietetics

• Preparation time 15 minutes
• Cooking time 20 minutes
• Serves 12
• Freezable: yes

Ingredients

• 1½ cups self-raising flour
• 1 cup wholemeal self-raising flour
• ¾ cup caster (superfine) sugar
• 2 tablespoons margarine, melted
• 310 ml (1¼ cups) skim milk
• 1 egg, lightly beaten
• 1 teaspoon vanilla essence
• 1 cup fresh or frozen blueberries

Method

1. Preheat the oven to moderate (180°C or 350°F).
2. Lightly grease a 12-hole nonstick muffin pan.
3. Sift flours into a large bowl (tip husks from the flour into the bowl, too).
4. Stir in sugar.
5. Make a well in the centre of the mixture.
6. Whisk the margarine, milk, egg and vanilla together with a fork, then add to the flour mixture.
7. Stir gently until the mixture is just combined then fold in the blueberries: don’t over beat or the muffins will be tough.
8. Spoon mixture into the prepared pan.
9. Bake for 20 minutes or until muffins are well risen and spring back to the touch.
10. Leave in the pan for  a few minutes then lift onto a wire rack to cool, or eat while warm.

HINT: The muffin mixture only needs to be briefly combined – it may appear lumpy but this is normal. Frozen blueberries do not need to be thawed before adding to the mixture

Nutrition

Congratulations to everyone who completed Mooloolaba Tri 2019.  What an awesome achievement.  With a raging storm the night before conditions were near perfect for race day (although slightly warm on the run before the next storm!).

Standard Solo

Encourage the younger members of your family to enjoy your triathlon journey with you.  We are offering all kids and teenagers 50% off if they join training sessions with their parents.  Sessions won’t be catered specifically for children, but if they are competent to join in with the adults they we would certainly encourage them to come along.

Here are some age appropriate guidelines:

• Wed afternoon track session (set shortened) 8+
• Mon and Wed swim session (squad experience required) 13+
• Cycling (TA members only) 16+

We actively encourage Triathlon Australia Membership and Atlas has a 50% off junior fee for membership.

Autumn has arrived and with it the darker mornings. It is so easy to stay in the warm bed and sleep.  So, we thought we would share 6 top tips to help get you to training during the colder and darker months!

1. Get to bed early – The best way to ensure you will get out of bed in the morning is knowing you have had enough sleep.  Power down screens early, stretch, brush teeth, read a book, etc. Setting a good bedtime routine and going to bed early will ensure you wake up more easily.
2. Set the alarm, but don’t hit snooze – the snooze button is only putting off the inevitable and can make you late.  Some people like to have the alarm away from their bed, however that might not be for everyone.  Splash some water on your face as soon as you can to help wake you up.
3. Get ready the night before – prepack your swim/bike/run gear in the car and make sure your clothes are out and ready to put on.  Plus fill up a water bottle, have a snack ready and make sure your keys are handy!
4. Let someone at training know you will be there.  When you know someone else is depending on you to be there you are less likely to let them down.
5. Partner support – A friend told me the other day that she was going to skip a swim session because it was dark and raining.  She went to roll over and tell her husband, but he was already out of bed and had made her a coffee and encouraged her to go.  If your partner is an early bird, ask them to help ensure you stick to your morning training schedule. Side note – what a man!
6. Remind yourself how great you will feel when you have finished – for most of us the early mornings are the only time when we can get our training in, so remind yourself of this and how stoked you will be after the session that you ticked it off and made time to improve your fitness, skills and taken a step closer to your goals. 

By Lisa Crowther

AIS recipe recommended by Steph Cronin from Perform Dietetics

•  PREPARATION TIME 10 MINUTES + 10 MINUTES MARINATING
•  COOKING TIME 10 MINUTES
•  SERVES 4-6

Ingredients

• 500 g trim lamb loin
• 1 teaspoon minced garlic
• 1 teaspoon ground cinnamon
• ¼ teaspoon ground allspice
• 1 tablespoon honey
• 1 tablespoon lemon juice
• olive or canola oil spray
• 4 rounds Lebanese bread
• 100 g low-fat hummus
• 2 cups shredded lettuce
• 200 g tabouli (purchase from deli or see below)
• 130 g can corn kernels, drained
• 2 tomatoes, halved and sliced
• 1 red onion, thinly sliced
• 1/3 cup MAGGI Chilli Sauce

Tabouli

• 2 cups boiling water
• 1 cup burghul
• 2 spring onions, chopped
• 2 medium tomatoes, diced
• ½ cup chopped mint
• 2 cups chopped parsley
• ¼ cup lemon juice (juice of 1 lemon)
• ground black pepper, to taste

Method

1. Place lamb, garlic, spices, honey and juice in a nonmetallic bowl, toss to coat lamb, then marinate 10 minutes.
2. Spray a nonstick frying pan with oil and heat.
3. Cook lamb in 2 batches over high heat until browned and tender.
4. Remove from pan.
5. Allow to stand for 5 minutes before slicing thinly.
6. Place bread on a flat surface.
7. Divide hummus between bread and spread evenly to cover the centre of the bread.
8. Top with lettuce, tabouli, corn and tomato.
9. Arrange lamb along centre, top with onion and roll up firmly to enclose.
10. Place wrap in a heated sandwich press and cook for 3-5 minutes or until bread is crisp.
11. Or, grill lightly on both sides.
12. Cut in half and drizzle with chilli sauce.
13. Serve with salad.

Tabouli

1. Soak burghul in boiling water for 15 minutes.
2. Squeeze out excess water.
3. Combine burghul with all other ingredients.
4. Mix well.

Nutrition

Let us help you give the special triathlete in your life a gift they will love.  Here are our top 10 suggestions!

1. Xmas Training Camp

2. Personalised or Customised Program

3. Atlas Cycle Kit or Tri Suit

4. Entry into the 7 Sunshine Coast Marathon 2019

5. Entry into the McDonald’s Brisbane Marathon Festival 2019

6. Entry into the 7 Cairns Marathon 2019

7.10-visit multi-pass 

8. Atlas Cooler Bag

9. One month squad training

10. Donate to their fundraising page for the Island Charity Swim

All Passes and merchandise can be mailed directly to you!  Please email info@atlasmultisports.com.au for mailing.

August was a busy month in the Atlas Calendar with the completion of our two major events; the McDonald’s Brisbane Marathon Festival on August 5 and the 7 Sunshine Coast Marathon on August 19.  We want to thank all of our squad for their patience with us over this time.  We would like to make special thanks to some Atlas members; Inna Atkinson and Susie Bardsley for the hours they spent at registration, Ruth D’hennin for organising all of the Rockers for Knockers team and volunteers (plus all of the Atlas vols who supported her), Helen Greenfield, Nathan Fitzakerley and Dave Ogg for pacing, Dave and Kate Price for managing the elites, Grant Edwards, Dave Matthews, Jack Matthews and Paula Free for lead bikes, Kim Alexander for hosting, Mark Laforest (M1) for commentating both events, Vanessa Ng for her podiatry expertise and of course Greg Biggs for his tireless energy and helping with both the Brisbane and Sunshine Coast.  We are very grateful to everyone who rolls up their sleeves for the events and we thank you.

Alex SLSC Aussie Gold Luncheon

Sunshine Coast – 16th August 2018 at  BCC Cinemas Sunshine Plaza 

Click here to purchase tickets

Now in its fourth tour, the Run Nation Film Festival has selected the very best running films to leave your heart pounding and your mind mesmerised. Watch these inspiring stories – and if you’re running at the 7 Sunshine Coast Marathon, get pumped for the best running festival in Australia!

Presented by Travelling Fit, the 2018 collection of original short films will focus on human-interest stories that use running as the medium of storytelling.

Two hours of heart-pounding of running – you won’t break a sweat, but you may wipe a tear. From the elite athletes’ experience through to the back of the pack runners, you’ll live the good, the bad and the painful. Because it’s more than just tracks and trails, roads and ultras; these are films that will inspire you to put on your sneakers and pound the pavement.

Sit back and watch real-life stories with heart, soul and passion that will leave you thinking, talking and to inspire you to reach your next level best.

For further information or to purchase tickets please Click Here