Tuesday, 25 September 2012

Moreton Bay Triathlon


On Sunday I raced in the Moreton Bay triathlon at Pelican Park, Redcliffe. As you can imagine, after sitting out of racing with a broken foot since April, I could not have been more excited to get out there. In fact, I had been so excited all week that Warwick had to threaten me on numerous occasions that if I didn’t calm down he would withdraw me from the race!! A little too much excitement perhaps?

Standing on the start line, I knew exactly what I had to do and had my plan going over and over in my head. For me, the race was about executing my own day and putting together what I had been doing in training. 

I positioned myself well on the start line and concentrated on getting to that first turning buoy as quickly as I could. I did exactly that, positioning myself amongst the leaders by the first buoy. I stayed relaxed, but unfortunately I let two girls get away from me during the swim leg. This meant I came out in third position, alongside a kiwi girl.  

I jumped onto the bike, forming a group of two with Sophie Corbidge (NZL) and myself. I knew that we were both strong riders and could bridge the gap if we worked really well together. I had worked my ass off in training on the bike over the past couple of months and got onto the bike with every intention to attack the first 5km before reassessing the situation. We closed the gap down to 15 seconds after the first lap, but unfortunately it opened up a little on the second lap. The group behind caught us at the end of the second lap, jumping off the bike as a group of 5 girls.

I jumped off the bike knowing that I would have to give everything I had in the run. I still hadn’t been in full run training leading into the race and was ultimately focusing on my process and technique. Initially, the run was tough, as I wasn’t used to running off the bike, with my limited run preparation. However, I built into it nicely and finished strongly, focusing on executing my own day. I was very pleased with my focus and dug really deep to get to the finish line.

I had no expectation of result into this race, as it was my first one back from injury. I was pleased with most parts of my day and know exactly what I need to work on in the lead up to the World Championships.

I am looking forward to getting into some speed work in the next couple of weeks, before racing the Gatorade Queensland Tri Series Race at Raby Bay on the 14th October.

Ellie xo 

Wednesday, 12 September 2012

Australian Junior Team

I received some very exciting news this morning whilst in the middle of my 20km bike time trial. I had been selected in the Australian junior team to compete at the triathlon World Champs in Auckland in October.

However, I still need to complete a fitness assessment by the end of September in order to prove my run fitness after my injury. This shouldn't be a problem at all and I will be off to Auckland before I know it.

Speaking of my injury... the foot is coming along very nicely and I am even back into some speed sessions now. My running technique is smooth and connected and will help me to produce runs that are faster than ever before, I can't wait!!

With 6 weeks left until Auckland, I am in high intensity training at the moment and loving every second of it. My hill climbing sessions on the bike are going really well and I am stripping minutes of my 20km time trials. I am very fit and ready for a good, fast race at worlds.

Until then, keep up to date with my preparations for Auckland here, on my website www.elliesalthouse.com.au, or on my Facebook fan page http://www.facebook.com/pages/Ellie-Salthouse/387421924634161.

Ellie xx

Tuesday, 14 August 2012

Carina Leagues Club/Camp Hill Welfare Association Awards Dinner

Last night I had the opportunity to guest speak at the Carina Leagues Club/Camp Hill Welfare Association Dinner. It was a great night and gave me a chance to give back to my long-time supporters, Carina Leagues Club. The audience seemed to enjoy my speech so I thought I would post it here to let you know a little more about how I started in the sport of triathlon and where I am hoping to go.

Enjoy...

It all started with a box of Weet-Bix. As I sat down for breakfast one morning, back in 2004, I noticed the Kids Triathlon advertised on the box. A 200m swim, 10km cycle and 2km run looked easy printed across the back of a cereal box, and the smiling faces on the accompanying children fed my curiosity. I had never ridden a bike before and could barely swim 25m of freestyle, but I signed up nonetheless and was determined to finish.

Eight years on, and I can still remember the look of horror on my dad’s face as I jumped onto my bright red, 1930’s Malvern Star that was about 3 sizes too big for me. I was so embarrassed to have him run alongside me for the entire 10km cycle, screaming, “keep your eyes on the road, Ellie. You’re going to run into something”. Thanks Dad.

I did manage to finish though and crossing that line still reigns as one of the proudest moments in my life. I didn’t know it at the time, but it was the opening of a new door, a new adventure, and most importantly, a new opportunity.

Following that race, I caught the triathlon bug and it seemed there was no cure. I saw an ad in the local newspaper about the triathlon club down at the Clem Jones Centre and joined up under the direction of Warwick Dalziel. My first couple of weeks at the club were definitely a learning curb to say the least, from crashing my bike into a pole and taking half the skin off my body, to tripping over my own feet whilst running. Thankfully I did get better though, and have never looked back since.

After being at the club for a while, I began competing in a series of races that took me all around Queensland. As any 11 year old can tell you, winning IS everything, and my scope on competing was no different. I began winning my age group category at these small events, feeding my love of the sport and confidence with each one.

As I progressed as an athlete, I began competing at State and National level. I severely struggled with nerves and anxiety though as the races got more intense and the competition more fierce.  It took me until I was 17 years old to overcome my pre-race anxiety and learn to get the best out of myself whilst racing. Sure, I had some pleasing results throughout my younger years as an athlete, but it wasn’t until grade 12 that I really began to make a name for myself and stamp myself as a potential future champion in the sport. At 17 years of age, I became the Australian U20 School Age Champion and a dual silver medalist at the Youth Olympic Games. I had found my feet and felt invincible; on top of the world to say the least.

However, it was then that I also realized, being in such a brutal sport wasn’t going to be all smooth sailing. Two weeks after returning from the Youth Olympics, I broke my elbow in a cycling accident, putting me out of training and competition for eight weeks. It was my very first broken bone and the start of a number of serious injuries. 

It seems that the better you get, the more severe the adversities become and the longer they last. But, at the same time, the sweeter the victories taste and the harder you have to work to get them.

In 2011, I overcame six months worth of shin splints to win the National Junior Series. It was an achievement that came as a result of numerous tears, tantrums and hours of pain. But, none of that seemed to matter in the end. It made me a stronger, more mature athlete. I went on to achieve a 17th place in my first World Cup in Canada later that year, against some of the greatest triathletes in the world. Once again, I was back on top of my game and loving every second of every day.

This year has been by far the most challenging, yet most rewarding of all. I started with a bang, winning race one of the Australian Junior World selection series in Canberra. However, only one week later, I managed to stick my foot into the front wheel of my bike whilst mounting in a race. I suffered a minute fracture, and as you can imagine, a very sore foot. This had me off running and cycling for four weeks, which is not ideal in the middle of my main racing block. I came back though, bigger and better, winning the Luke Harrop Memorial triathlon and U23 bursary.

In April, I headed across to France after signing a contract with a Team to compete in a series of races across the country. This series is arguably the toughest, most competitive in the world, with the sport’s greatest athletes lining up to compete. I was set to live in our Spanish training base for three months, whilst travelling to and from each of the French destinations for the races. It was only one week into my trip, and in my very first race, that adversity struck me again. During the run component of the race, I suffered a stress fracture in my right foot. The bone had completely snapped and required the insertion of a pin, a few weeks in a plaster, a few more weeks in a moon boot and countless weeks off running. It has now been 12 weeks since I underwent surgery on my foot, and am back into full swim and cycle training and have just started back running again. I am already planning to race in China in early September and am waiting on the announcement of the Australian Junior Team to compete at the World Championships in September.

As William Arthur Ward so aptly said, “adversity causes some men to break; and others to break records.” This is my chance to break records and I know I will come back from this injury stronger, faster and more determined than ever; all on the journey to becoming an Olympic gold medalist.

                                                    ----------------

A huge thank you to Kevin Cairns for organising for me to be a guest speaker at the evening and supporting me in my marketing ventures.  Follow my Facebook fan page for photos from the night.

Ellie xo



Tuesday, 31 July 2012

RUNNING!!!

This week has been by far the most exciting in the recovery of my foot. I am finally back running again after 10 weeks out of action. I am taking it extremely slowing though, and am doing a run/walk routine on a hockey field to help develop the connections I need to run fast when I can get back into full run training. The Astroturf on the hockey field is soft and even, ensuring I don't put any extra stress on the foot. I get some very strange looks from the hockey players though, running along beside them. Check out the video of my very first run back. Almost forgot how to do it! 


I am now back into complete bike training as well and have been climbing to new heights, literally. In the past 4 weeks I have now completed over 20 Mount Gravatt hill climbs, Mt Coot-tha climbs and even scaled Mt Mee. I have also done a number of speed work sessions and am riding faster than ever before!

I am really looking forward to the Australian Junior Fitness and Medical Examination Camp this weekend. It will be the final selection opportunity for the Australian junior team and will be the perfect chance for me to show off the hard work I have put into my swim and bike. 

That's it for now, stay tuned for updates on my running progress. 

Ellie xx

Monday, 16 July 2012

Exciting is an Understatement


These past couple of weeks have been both exciting and hectic. The rehabilitation for my foot is going better than I ever could have imagined and is running ahead of schedule. More on that in a bit.

Firstly, everybody is returning home to Australia. You may be asking ‘what is that supposed to mean, Ellie?’ but over the past month, a lot of important people in my life have been gallivanting to overseas locations. Firstly, my dad and brother returned from a holiday in Hawaii. And Drew Viles returned from a family holiday in Bali. It was great to hear their stories, see their photos and have them back home. I have also got my training partner back from Isreal. Ron Darmon returned from visiting his family to commence his rehabilitation routine after injuring his knee in a bike accident. It is great to have Ron back to train with and keep me company on our long rides.

I have also had an exciting couple of weeks of meeting new people and opening up new opportunities for myself. I met with the lovely Hannah Cross from Hannmaid earlier this month and am now an ambassador of Hannmaid. I couldn’t be more excited to have this opportunity and cannot wait to work with Hannah. Please check out her beautiful and unique pieces at www.hannmaid.com. I was also lucky enough to meet with Wade from the Carina Leagues Club and listen to his suggestions on marketing myself. Wade’s advice was invaluable and I look forward to working with him and the Club.



Back to my foot rehabilitation… Everything is going really well and I am back to full swim and bike training now. I have started a walking program as well, and speed walk the streets of Carina on a daily basis. I am proud to say that my walking pace was too fast for my coach, Warwick, who struggled to keep up. Don’t mention it though; it’s still a very sensitive subject ;) I am also swimming faster than ever before, breaking my personal best times with very limited speed sessions. I couldn’t be happier with how it is coming along. I am also in the gym with Ron and Warwick building strength and co-ordination three times a week. Co-ordination is not my strong point and Ron and Warwick like to make sure I know it. I enjoy the gym work though and can feel that it makes a huge difference in the water and on the bike.  I should be running again very shortly and cannot wait to get back into it.

I also received a very exciting parcel in the mail this morning, my new race kits, courtesy of Vorgee and Cannibal! I love them so much and can’t wait to get back racing to show them off.





That’s all for now. Stay tuned on my rehabilitation, and don’t forget to ‘like’ my Facebook fan page and follow me on Twitter for more updates.  

Ellie xx

Saturday, 16 June 2012

A Swimming Recovery

On the 28th May I finally replaced my plaster cast for a moon boot. Any athlete would know just how attractive these boots are, equipped with little air pockets for comfort and style. I was so excited to have a proper shower without a plastic bag over my leg or chair in the base of the shower. As you can imagine, not washing your leg for two weeks was not the most pleasant experience. I still needed to use my crutches and had to stay off the foot for another two weeks before weight-bearing could begin. 
After the removal of the plaster, I was given the all-clear by the surgeon to start swimming again. I was told that I must use a pull buoy at all times however and could not push off from the wall, but I was able to get back in the water none the less. After three weeks off any form of physical activity, I was ecstatic. I was also able to get back into the gym to rebuild some upper-body strength too which would help my swimming fitness return quickly.

Admittedly, the first couple of swim sessions were a struggle and my heart rate was through the roof after just a few laps. But my fitness returned very quickly and I had not lost a lot of technical components that Warwick and I had worked extremely hard on before the injury. I have been back just over two weeks now and my fitness has completely returned and, in another week or so my swimming will be back to where it was before. I’ve built my weekly mileage from 10km in the first week up to 50km this week, and up again towards 60km next week. I am working very closely on all of the finer details so I can move my swim forward whilst I still cannot run.

I am also doing a number of water running sessions to build my run fitness and allow me to work on technique, without loading the foot. I am currently doing four 30 minute sessions each week. Anyone who has done water running before will know how frustrating it can be. You can run as fast as you can for 30 seconds whilst only moving about ten metres. It works a charm though so I know it is worth sticking at until I am able to run again.

I will be back on the bike next week, can’t wait to get some rollers sessions under my belt!

Ellie xx

Tuesday, 5 June 2012

Carina Leagues Triathlon Club Junior Camps

Are you or someone you know 8-14 years old and interested in triathlons?

If so, Carina Leagues Triathlon Club is running three camps in the school holidays, each focussing on a specific aspect of triathlons. The camps will be run by expert coaches in an ideal environment, ensuring each child gains valuable knowledge and skills required for the sport. They will be run in a group environment, having a strong emphasis on enjoyment. Details of the camps are as follows:

Cross Country Camp - June 28-29th 2012 (9am-3pm)
Bike Skills Camp - Sept 27-28th 2012 (9am-3pm)
Transition Camp - Jan 10-11th 2013 (9am-3pm)

For more information on the junior camps, contact Jaimie on 0421 557 743 or email her at coachjaimie@carinaleaguestriathlonclub.com.au.

Hope to see a huge turn-out at the camps. I know they will be heaps of fun!

Ellie xo