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Paul swam really incredibly well across the whole weekend and produced some fantastic results.

In the 10km event Paul had a heavily contest local and international field in which he placed 19th overall, making him the 7th placed Australian in a time of 2:00:40, he then backed this great performance up the following day with a even better swim in a very fast and tactical 5km event finishing only 26 sec behind the leader in 9th place overall, making him the 8th placed Australian.

A massive congratulations Paul, I am so very proud of your incredible results and it is all leading to where you want to go and be with your racing so a big congratulations again.

Jeff

All four of my athletes performed so strongly during their crossings, but unfortunately Paul Laver who was leading and was so dominant through the race up until the 16 or 17km mark had been struggling with sea sickness and then developed hypothermia leading him to be rushed to shore for urgent medical treatment. Paul is recovering well after this really serious threat to his health and is turning around his disappointment with the outcome of the race and is focusing 100% on his recovery and preparation for this weekends State Surf Lifesaving Championships held at Scarbrough Beach. Paul showed a massive test of character in the way he dominated the swim and race up until which time, and I am devastated for him coming so close to reaching one of his big goals, but I know he will be back bigger and better than ever for his next race and hopefully will set his sights on another solo crossing attempt in the future.

Rachel Duczynski had a fantastic race taking slightly over 35mins off her 2011result, finishing this year 6th in the female solo category in a time of 5:32:46 and 31st out of 187 solo finishers

Jessica Barclay and Jessica Palmer also did an amazing job in their first attempts at the solo crossing, showing both their very strong mental and physical strength and speed through the distance successfully reaching rottnest in a incredible sub 6 hour times. Jessica Palmer finished in 13th place for the female solo category in a time of 5:48:42 and 48th out of 187 solo finishers, Jessica Barclay finished in 15th place for the female solo category in a time of 5:54:47 and 51st out of 187 solo finishers.

I am so incredibly proud of you guys congratulation on your amazing efforts on Saturday and I wish you all the very best for your racing in this weekend. See these athletes in action at the State Surf Lifesaving Championships at Scarborough Beach this weekend.

Paul Laver was 1st in his Male Open category and also overall for the 10km distance in 1:59:48 and Jessica Barclay coming 4th in the Female Open category completing the 10km distance in 2:34:08

Unfortunately athlete Jessica Palmer had to withdraw from the race after suffering in the race with illness, and now awaits to see if she can redo her qualifying distance swim to be eligible to compete in the Rottnest Channel swim solo along with Paul and Jess Barclay in Feb.

Congratulations guys and fingers crossed for you Jess P!

Alex Nash finished 1st in the solo Male Under 19′s category and 10th overall in 2:35:59

Rachel Duczynski finished in 5th in the solo Female Open category in 3:05:44

Sorrento SLSC Male team comprising of Paul Laver, Matt Hibben, Liam Ryan and Chris Hackett finished in 5th in the Male Open team category in 2:29:12

Sorrento SLSC U19 Male team comprising of Drake Robson, Pat Harris, Ryan Watkins and Cambell Smith came in 1st in the Male Under 19′s category and 6th overall in 2:29:39

Sorrento SLSC Women comprising of Jessica Barclay, Jessica Palmer, Jenny Plint and Ash Bee came in 2nd in the Female Open team category in 2:47:26

So a big congratulations to all of those athletes who competed on your amazing results and big efforts on Saturday!

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This program will provide you with a individualised Strength and Conditioning program each month all of which are periodised to get you ready and in optimum level for your downwind Ocean races throughout the year focusing on competing in the Classic Paddle, Bay to Beach, Mandurah Duel and leading up to the main race ‘The Doctor’ in 2013. This program also includes access through the year to seminars with guest speakers to educate you in the methods of race preperation and race recovery, nutrition, injury prevention and also paddling technique specific to ocean races.

This program has been endorsed by Dean Beament and designed by Jeff Carter Head Strength and Conditionist of Sorrento SLSC and head trainer and Conditionist for Bodytech results Specialists.

Sign up now or get left behind, just $20 a week

Get in touch with Jeff now on 0402 371 160 or click Get in Touch.

Triple G (Glenn’s Gargantuan Gainer)

Ingredients:

250mL non fat or reduced fat milk

3 Tbsp nonfat milk powder (30g)

1 scoop ice cream

2 tsp Milo, Aktavite, Ovaltine, Nesquik or Horlicks

Method:

Blend all ingredients together until smooth

Nutritional Analysis:

kJ: 14250 (340 cal)         Protein: 26 g               Calcium : 880 mg

Fat: 7 g                           Carbohydrate: 47 g     Iron: 2.5 mg

Banana Powershake

Ingredients:

250mL non fat or reduced fat milk

1 banana

1 scoop ice cream

1.5 Tbsp glucose powder or sugar

Pinch of nutmeg

Method:

Blend first four ingredients together until smooth, sprinkle nutmeg on top and served chilled.

Nutritional Analysis:

kJ: 1715-1820 (410-435 cal)         Protein: 14 g               Calcium : 430 mg

Fat: 6 g (non fat milk)                    Carbohydrate: 75 g     Iron:

Fruit Surge

Ingredients:

250mL non fat or reduced fat milk

1 cup of canned fruit

3 Tbsp nonfat milk powder (30g)

1 scoop ice cream

1 Tbsp glucose powder or sugar

Method:

Blend all ingredients and serve

Nutritional Analysis:

kJ: 1885- 1990 (450-475 cal)         Protein: 26 g               Calcium : 850 mg

Fat: 5.5 g (nonfat milk)                   Carbohydrate: 76 g     Iron: 1.0 mg

Sustagogo

Ingredients:

200mL reduced fat milk

3 Tbsp Sustagen Sport powder

Method:

Blend all ingredients together and serve hot or cold

Nutritional Analysis:

kJ: 920 (220 cal)         Protein: 16 g               Calcium : 500 mg

Fat: 4 g                       Carbohydrate: 32 g     Iron: 3.1 mg

Yojuice

Ingredients:

200mL fruit juice

3 Tbsp low fat yoghurt

Method:

Blend all ingredients and serve cold

Nutritional Analysis:

kJ: 500 (120 cal)                Protein: 4.2 g               Calcium : 120 mg

Fat: 0.2 g                           Carbohydrate: 25 g       Iron: 0 mg

Please note these are to compliment a well-balanced diet not to be used as supplement for meals.