Sure was Plu, great day out and for me a perfect lead in race to IMWA next Sunday. Couldn't hang about after the race as I had other committments but went back later to see who won what. I was very happy with a PB in the drink and on the run. Run was 1min 40 quicker than last year on the same course, so I am happy and confident for the longer one now.
Well done to all the finishers and thank you to the race organizers who put on another top notch race for all. Definitely one of the few value for money races around these days.

Another high quality event put on by the organisers. Well done!!. How can they give away so much stuff at the end of the race!!

Good to see so many CRs and Striders out there today. Numerous Coolrunners were all spotted on the course including Plu, Coaster, Boof, Spud, Wilbur and others in CR gear who I don't yet know.

Great competition came from Martin and also Boof, until he got pinged for getting a free ride on my back wheel !! (Just kidding mate!! ;) ). Good to see you recover and put in a blistering run split!!

Looking forward to Canberra Half IM next month.
Cheers
Highway man
www.hornsbytriclub.org.au

Tubby's first "real" triathlon yesterday.

Great organisation and a sensational atmosphere.

Loved every minute, and can echo the thought that it is a terrific value for the entry dollar.

Highway Man,
that just totally re-enforces my low opinion of TA & their draft dusters !!!!! Penrith & Panthers club deserve all the credit in the world for putting a great well run event on now for 25 years as of next year, I'll be the there with bells on again (the prizes/organization are fanastic (gotta love Matty Harris & Lukey Walker side show double act)....but as for TA or TRINSW they need a good kick up the backside....they do sweet FA for the age-groupers if it weren't for tri clubs in this state the sport would be nothing....then I get penalized for trying to over take a slower ride whilst not crossing the centre line where else was I meant to go on that narrow stretch of road but tuck in behind you for a second may I add till I got around him?
Anyhow its a been boggy race for me, cause last year my goggle broke before the start, plus I taught the bike was long this year 33.5k which didn't bother me too much. I know its seem hard to believe I still had fun.

regards
Boof

Second year I’ve competed in this wonderful triathlon. A great flat and fast course, well organised with heaps of freebies and spot prizes after the race.

Caught up with Plu, Lonewolf ,Podrunner, Boof and Steve Lennox before the start.

Dusted off the wetsuit for the swim, it had been almost a year since I last used it.
Felt good in the water, the added buoyancy no doubt helping. Felt like I had a good swim but when I hit my stopwatch on 17:42 as I exited the water, I was rapt! A further 200mtrs or so to the timing mat would give me 18:27 total split.

Bike transition went very well, wettie came off easily and I was out on the bike in a flash. I really enjoy this bike course, a quick lap of the lake and then out onto the traffic free roads, down on the aeros and hammer it. Two laps of 15km, the roads themselves aren’t very wide but this year I seemed to find more space. Passed quite a few riders and a few flew by me too. I saw Plu not long after we exited the Regatta centre just before the first turnaround. The turnaround on Castlereagh Rd seemed to be further up the road this year and so it proved as many reported the bike leg to be long, at around 33km. My odometer gave me 33.35km.
Got through the bike in good nick, feeling like I had a faster bike than last year.

Coming into T2, remembered where my gear was (unlike last year), racked the bike, slipped on my shoes and CR cap and bolted out of there. Shit, should of done some more brick sessions, in fact I think I only managed one this year in training. Running with “trampoline” legs was fun, so for the first 2-3km felt like I was running with someone else’s legs, with my hips burning from the hammering I gave them on the bike.
Started passing a few runners on the first lap of the lake, which surprised me as I didn’t feel like I was moving all that fast. Caught Plu at about 1.5km and another Coolrunner a few hundred meters ahead.
Got through the first lap (5km) ok, grabbed a scrunchie and decided to up the pace for the second lap. Shame my legs didn’t want to participate. Highway man came screaming past with about 1.5km to go, finishing very strongly.
Managed to get it together for the final few km hitting the finish line in 2:02:51.
Given the bike was long this puts me about 3-4minutes ahead of last years 1:59:10.

Swim was a good minute faster than last year and the bike was faster too, averaging 33km/hr. My run was a few seconds slower but all up I’m very pleased with this years race.

Hung around afterwards with Lonewolf and Highwayman, trying to win a lucky draw prize, but ended up going home with nothing. They give away an incredible amount of stuff at this race; from swim goggles/ powerbar packs to the big one a brand new Felt bike! Some of the Age group winners did some incredible times.

Well done Penrith Panthers for yet another great race.

Splits (including transition) were:

Swim: 18:27
Bike: 1:00:26
Run: 43:57
Total: 2:02:51

Interesting. Boof was not the CR I was refering to for being pinged on the bike he was in his trademark Tri gear.

There was someone else in Tri gear in the Penalty Box.

I was in the same possy as a few riders in relation to passing riders. I was behind an over 60 year old who was hammering top gear and could not get past him and I only was able to when there was slight gradient in the road and the big gears slowed him down.

Our ages were written on our calves.

Cheers Plu

Hi Guys
It was a fantastic day yesterday. I stayed at my brother's place and rode in, it was great to see people everywhere. Special thanks to my sister-in-law Christine who was handing out water near the grandstand.

I was happy with my effort this year, even though it was 10 minutes slower than last year. Went faster in the swim, but got the yellow card on the first lap on the bike. So it was probably me that you saw cooling my heals with my coolrunning top on in the penalty box.

How about all those giveaways at the end? I can't believe that 2 years in a row no one in our group got a prize. Except Podrunner who left early, bad luck mate you missed out on a helmet and powerbars.
I'll be back next year, I'm determined to pick up one of those prizes!

Hi all,
Had a good day representing Hornsby Tri Club.Happy with swim, 8th in age group :)
Then got thrashed on the bike as usual, I thought the bike leg was going to be long when my computer measured 16+ km after first lap, and I felt every bump on that rough section of road (found out my seat was loose when I got home)
Got off the bike and had plenty left in the tank but had to nurse a calf injury all the way to the end. All up not too dissapointed. Great to meet up with some coolrunners again

M5054: 2:16:35
Swim: 0:17:49
Bike: 1:06:46
Run: 0:52:00

Results are here.

I made a late return to pick up an award and got a box of chocolate power bars as well so a CR did get a lucky prize. ;) The bike would have been nice...ah well always next year. :D

Another great event from Warwick and the team. Haven't done it since about 1999 I think and enjoyed the race. Good conditions, apart from the flies :) Lucky enough to get 1st in age Great trophy too. (Don't think it was me you were trying to pass Plu!!) Missed the swim start slightly for a 21.41, Bike 1.01.59 & run 44:59 for 2.08.40. :) :)

Was bummed not to be able to get there on Sunday, sounds like heaps of Hornsby people there - Good to see!

Decided to try and indoctrinate the kids (both girls - 4 and 7) so took them out to see the kids tri on Saturday afternoon. Only remembered once I got there that tris aren't the greatest of spectator sports unless they're televised and that Penrith can be damned hot on a Saturday arvo in summer. Nevertheless, they both got excited and wanted to have a go next year, but I couldn't quite reconcile that with the fact that neither of them wanted to walk back to the car afterwards and both begged to be carried!

In light of that, and the next hour of whingeing about heat, lack of drinks, the need to go to McDonalds etc etc, I thought that I had been overly ambitious in my plan to leave them both with a fellow clubmate's wife during the race on Sunday morning. So with discretion being the better part of valour, we all slept in on Sunday.

Needless to say, Busselton will be a solo affair next weekend!

Frank

Well it sounds as though the Sunday triathlon had the best of the conditions.

I did the enticer on Saturday pm and had an absolute shocker. After a winter of training, I went backwards by about 3 minutes over the distance. It was very hot on the bike and the run, but I guess it means I need to get the head down and train a bit harder.

Great organisation for the day and it was great to watch some of the kids having a real good go at a great sport.

If only I hadn't started at the age of 45.........

I hope to see afew of you at the 5km on Saturday.

Cheers

Pipe

Pipe,

I was there non Saturday afternoon. Sorry I missed you I decided to go out and check where I had to go so I would not take a wrong road early Sunday morning also I wanted to check out parking and pick up the race kit.

Catch up soon.

Plu

UPDATE: Instead of starting a new thread the ITU Tri in Switzerland is on Fox Sports now!

Great debut by Tubby, his doggy paddle then hunt them down strategy yielded more positions gained than the 12 old ladies i predicted. This strategy actually saw him overtake 283 victims on the run/bike legs would've been more if he didn't lose 4mins trying to remember where he parked his bike.

A reliable stat's man informed me that Wilbur overtook 180 runners which was the most positions gained in the run leg and BOOF gained 162 on the run which was the 6th most.

Hi all,

Here are my official results

Swim 0:19:22 337 (overall) 35 (category)
Cycle 1:05:01 398 (overall) 42 (category)
Run 0:54:33 443 (overall) 49 (category)

There were 70 in my age group.

Nepean Triathlon Report

This was my 11th Nepean Triathlon and the first since 1995. Triathlons, besides the obvious, are quite a different experience to just running. I started the run and just felt really good pushing along after a good ride and swim. It is good for the self esteem and wellbeing. There is no better feeling than finishing each leg safely and making it through the next one.

I came to Penrith on Saturday because I was not sure of where to go and picked up the race kit. My previous 10 events were in the Nepean River and I just wanted to make sure I knew where to park and where to go. The timing was good because I dropped Nick to cricket at Ashfield drove out to Penrith and back and even got back in time to see him bat. How good was that? I arrived at 5:30am the on race day and pulled up next to Spud and we went to the transition area and met a few more cool runners. I finally met Pod Runner for the first time. I could see ion the distance they were setting up the Hornsby Tri Club tent.

With a good wetsuit now the swim leg is my favourite. I could probably push harder but I just enjoy the swim. I take my time and just cruise it out. On this course I lined up the lane markers for the rowing and followed the rope under the water between each buoy. Just before the race, in the water, I shook hands with one of the competitors who has done all 24 odd Nepean Triathlons. We were speaking about the 1987 event when the water was freezing because the day before the let some water out of Waragamba Dam and the water came from the bottom and it was freezing….like really cold. I used to live and train in Bowral pool and lakes near Bargo in those days. I commented how I have seen league footballers at the race in the past and realised I guy I thought I knew was in fact Robbie O’Davis the past Newcastle and Queensland player

I got to the ramp in 18:00 minutes which for me is a very good time and I was pleased that no one from the group behind had caught me (well I don’t think so) and there were still a fair free green swim capped swimmers behind me. I expected to enter the transition area from the bottom of the transition area. We had to run up to the top of the hill and then down to the bikes. It is always a relief to get to your bike and not have a flat tyre!

I am no where near as fast on the transition as I was 10-20 years ago. Looking at my official time it was 19:30 minutes, which is about right, by the time I got to the transition mats. I got the wetsuit off quite well, helmet on, top on and spare tube in the back of the shirt but I had trouble with the shoes. Eventually I got to the mounting area for the bike ride at 22 minutes. So I spent a full 4 minutes in transition.

I had not been over the cycle leg but expected it to be fast. I have been slowly getting used to the tri bars and this is the first event I have used them in. I must admit that they do make a difference. Before long I was cycling at 33-35km per hour and thought “don’t go to hard� but it felt wrong to slow down. I rationalised that I never train in a flat area and I was still spinning normally and my legs felt fine so I kept it up.

I am still not used to the gears. I should have been on the lower chain wheel for more of the ride but I just cannot keep the cadence up and keep the speed. So there is a lot more to do on this front. For example on the turn out to the road when leaving the regatta I lost pace as I was in a high gear up the slight slope to the gate.

Once outside the Regatta Centre we went right for a few km and turned around and went past the Regatta Centre and out for a few more km and back and did it all again. I was looking for all the competitors that are normally in front of me in runs. This is what I mean by tris being different, especially those with wave starts and the older 45-55 competitors starting earlier. A couple of Striders and Strider singlets went by. I mainly saw Spud. We essentially saw each other 4 times on the course at roughly the same place each time. It was pretty clear that we were on a similar cycle pace. He seemed to be about 1.2km behind me as I measured from the turnaround to when I saw him and doubled it. He seemed to have a good swim and was faster in the transitions. He started in the group 2:30 behind me. The only other competitor I saw was Steve Lennox. He had had a faster swim than me and I passed him at about 27-28 km we were in the ame wave.

All through the cycle I felt I was going too fast but the legs felt good. And I thought I would keep it up even if it meant I trashed my legs because I knew I would be run down in the run. So I made the goal not to be caught on the bike. It is good how you can do this in a triathlon. As far as I know I did manage to hold everyone I knew off. After a while I was confident I would do under an hour for the 30km which is really good for me. So every now and then I held it at 33km per hour, though on the second lap I found my self pushing 37km an hour at times. It got a bit hard mentally in the second half of the ride because some riders would fly by me and I could see on their calves, where the ages were written on our legs, they were younger. They were the front riders and gee they were fast. When I looked at the times the winner did 12 minutes for the swim, 48 minutes for the cycle and 30 odd minutes for the run for a total of 1:36…WOW.

I finished they cycle in 1hour and 30 seconds on a long course (33km). Once again the transition time for this leg had my time 1:05 so by the time I put on my shoes and socks and ran into and out of the transition area I had used up 4 minutes. It is a bit hard to track times in tri as there are no markers but I knew the rowing course was 2km long and it had markers. I have always found the transition to the ride fine. And I always like the feeling of running straight after the ride. I just feel like a real athlete. On the other side of the rowing course Spud caught me between 1 and 2 km. He had a good ride finish and another fast transition. He quickly disappeared into the distance. You know how I said I transition to the run well. Well I forgot to mention that I do slow down a bit and I did at about 2-3 km when my chest started to hurt and my breathing got laboured. The mind made the body run a bit faster than it should have. At this point Steve Lennox passed me again and asked if I was okay. I slowed up a bit and felt a bit better at the end of the straight and on the way back I spotted some drinks in the distance and decided to have a gel.

I have forgotten to mention my nutrition strategy. On the cycle I started to eat a power bar at 15km and continued to do so at 20km and 25 km in the cycle. I am sure my energy levels would have dropped off earlier without these nibbles. Anyway I had a gel and washed it down with a drink. That got me through to the end of the race. I cannot believe I used to do this and other longer events on a water bottle that would run out on the cycle. At this point PodRunner and Highway man passed me and a few more Striders.

Soon after I was feeling a lot better and I noted that on the first lap I was less than 30 minutes for 5km. I had started the run at 1:24 so I felt I was on 5:30 pace which is my normal training pace. Now I started to use the metre markers of the cycling course and was able to track the 500m and 1000m sections and I was on about 5:10 pace and felt alright. I did this along the stadium side on the other side and back on the stadium side. I was finishing the first lap and the leaders were finishing. I felt a lot stronger on the second lap and fewer people were passing me suggesting that a lot of the runners passing me on the first lap were actually runners on their second lap. Boof who started in the last wave passed me on the second lap. Except for that little patch at 2-3km the run was good and I finished it in 54:30 which is pleasing but I know I can work to get this time down. My total time was 2:18.

It is a perfect distance for me. I finished feeling fine and with petrol in the tank. The times are comparable to my times from 10-20 years ago even if the course is different. My swimming is definitely better. My cycling is a bit slower but the groups were so big in the old days that drafting was inevitable and I am not sure how much of those times I could have done by myself. One year in the 1980s I did the 40km in an hour!!

As for my running I knew I was completely underdone. For those who don’t know I did 6 foot track race and Canberra marathon this year and spent the next 6 months not running. In fact it was this injury that brought me back to triathlons because I remembered I never got injured when I trained for tris. In addition, after last Sunday’s training ride I skidded on my cycling shoes in the bread shop after the ride and rolled my right foot which I have had to rest all week.

Anyway the foot held up well and I am running out of excuses for not entering the Canberra Half Ironman on the 11 December. When I mentioned to Highwayman I was undecided he correctly suggested that I have made the investment (bike and wetsuit) and my fitness levels are continually peaking. It would be a pity to let it drop off. In addition there is a good spacing between Port Macquarie Half Iron man which I did, Canberra and Jervis Bay in February.

Cheers

Plu

Anyone thinking of doing this year's race which is on 29 Oct?

I am thinking of doing this as my first triathlon - totally unprepared and very nervous - but hopefully should have some fun.

Have no idea about what to wear, what to eat, what to do - however as long as I get through the swim alive, I will be happy.

However, If I do come to my senses, I will be doing something I am much more comfortable doing i.e. drinking and running.

Yep I will be there again.

Plu

what do you think about doing this event as a warm up to the port half ironman as i have never down a tri before.. Is a week out to close if i do the nepean slow

I have entered as well.
Not sure I understand the concept of making women start before men.
Surely it gives a good finish, but I wonder if it will mean that the fastest men will start passing me before the end of the swim...

That will make two of us Hamburglar.
I've registered but I'm not really sure what to expect come race day.

Fortunately there aren't any sharks at the regatta centre that could mistake me as a baby seal separated from the pack , so as long as I can make it through the swim I should be okay for the bike and run.

See you there!

Would be doing it, but this year it's on the same day as Noosa tri.

Bugger.

Did 04 and 05 . Have they fixed the bike course? Might be an MTB course if they don't . Not good for race wheels.

A very well run event. Loads of prizes.

Also did this event in 04 and 05. Not sure if I'll be there again this year, haven't been in the pool much
although I could do with some biking, got the Gong ride the week after.
A great event on a fast flat course and as Podrunner says heaps of prizes, funnily enough I can't recall a CR winning one though.

I will be there. I will do this as a lead in race for Port Half Ironman. Although I wouldn't suggest this as an option if this is you first triathlon Ugly. You may recover physically but mentally it may knock you around abit with only 6 days to regroup before the half.
As forthe women before the men it is done asa handicap and if a woman actually cross the line before the 1st man she wins the major prize. In the last few years with this format it has come down to the last 800 or so metres.

thanks b......+

Last year's Nepean was my first open tri.

Super day out.

Fast, safe course, extremely reasonably entry fee, well organised, terrific spectator facilities, parking etc etc.

And all just a quick trip up the M4 to the jewel of the west, Penrith.

Sounds perfect doesn't it.

T

<_<

can some one help? when are the entries due?

cheers
nomad-pda- plu

Unfortunately can't do it this year, due to have knee operation tomorrow.
I was really looking forward to it , but will probably go anyway as cheer squad for Hornsby Tri Club.
I hope to be OK for the latter of the season in new year.

SL - Good luck with the knee operation.
Plu - I think registration closes on 25 October.
Has someone done the swim in Penrith before? Will I be the only one wearing a wetsuit? How is the water?

Great event, would be there if the organisers hadn't planned it on the same day as the 10-20...

Sushi, the swim is in the regatta, bit green and slimy and I wore a wetty, think around 90% of people do so you won't be on your own.

If any of you on this thread want to swim in the lake prior to Nepean. I will have a group swimming in the lake at 4pm this Saturday the 7th October. The cost is $4.00 per person and you will need to see me so I can make a list of names for the lakes records for the invoice.
The second date is the 22nd October Sunday at 9am. The same rules apply. All welcome but if you are keen please let me know via e-mail or this thread, so I have a better idea of numbers.
Aunty K will be there as will a few other CR's all ablitly levels are welcome. Bring your wetsuit and treat it as a race rehersal.
We also normally do a run after the swim if anybody is keen. Normally about 2 laps of the lake 10km...sorry Action 9.65372km..

We normally meet in the middle of the lake car park and walk down to the swim start. it runs parallel to the shore and we have a spotter or 3 to watch all swimmers during these sessions.
For those who don't know me, the name is James and I will be the bald bloke talking really loudly in the car park.

Hi B+,
I'm a tri newbie and Nepean will be my first tri so I'm keen to get some practice in the lake. Two of my mates will be coming along also. See you this Saturday.
Cheers,
P

Trying out the lake before the race sounds like a very good idea.

Could someone tell me what is the best way to get to the Regatta Centre using public transport?
Is it possible to run there from the train station? Or is there somewhere I could leave my bike if I rode there?

Many thanks!

At least he is honest!

See you Saturday.

AK

This will be my first triathlon and I'm already a tad nervous!

Hi B+
Your offer has come at the right time, I definately need the lake practice so please put me down on your list plus husband. We'll be coming with Penster.

See you all out there on Saturday!

Sushi Gal,
If you get the train and bring your bike to ride out there it is about 8km to the lakes. You can put it in my car if needed. Alternatively One of us my be able to pick you up from the station and drop you back after the swim. drop me an e-mail and we may be able to work something out.
If you train-ride then get off at Penrith station and ride west until you gt to a T intersction (Mulgoa rd) turn right and follow this road till the second roundabout. Turn left (Castlereigh rd) follow this for about 2.5km and you will be riding parallel to the lake turn right into gate A general entry and follow the rd to your right which take you over to the middle of the lake scheme we will be there.

see you all Saturday

The Regatta Centre is about 6kms from the train station and very easy to get to. Unfortunately there are no public transport options between the station & the Centre. There is a rather dodgy map here but if you take:

* the 'city side' exit from the train station (on your left if you are facing the mountains) onto Belmore Street which becomes Jane Street;

* immediately turn right & head down Belmore Street/Jane Street (Westfields will be on your left) until you get to a t-intersection;

* right at the t-intersection onto Castlereagh Road;

* then follow it for say 3-4kms to a large roundabout;

* left at the roundabout & the entrance to the Regatta Centre (generally Gate A) is about 1-2kms down the road.

There are plenty of places to lock up your bike down there.

I am planning to do this event. I have not done it before but it sounds like a good, cheap, fun warm-up to the tri season for me. Its on the same weekend as a few other things, including the Sydney AROC adventure race. This time of year it seems the weekends start to get very crowded.

Thanks a lot for the info.
It will be very useful on the day of the triathlon.
A friend of mine is also going to come tomorrow, so I will get a ride with him.
I actually find swimming in a lake quite daunting , so I will definitely take the chance to get used to it.
See you there!

Hi B+

I have one more mate coming along tomorrow.

Thanks!

Hi Folks
I've decided to do this one in the Spiderman outfit - what the hell, I'm slow anyway and at least I'll have an excuse.
Count me in for the 22nd, it could be my first attempt to swim in the costume. Maybe highly amusing for any onlookers, but I'll be happy to provide amusement on the understanding that if I go under someone will through me a rope.

Runwolf make sure you turn up on 29th as well. That is when race is on.

Hi B+
I'll be there for the 22nd to test out the water again. Will have three others with me (includes Penster).
Thanks!