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		<pubDate>Thu, 29 Jul 2010 19:26:11 +1000</pubDate>
		<item>
			<title>Warming Up in Training</title>
			<link>http://www.firstoffthebike.com/tri101/1571-warming-up-in-training</link>
			<category>Tri 101</category>
			<description><![CDATA[For some people, the warm up is a chance to socialise; others use it wisely while some miss it all together. Campbell Maffett has put a bit more thought into the value of warming up and tapped out a brief structure of the warm up.  ]]></description>
			<pubDate>Wed, 28 Jul 2010 10:02:24 +1000</pubDate>
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			<title>“Passione Celeste” – The Bianchi Mono Q Carbon</title>
			<link>http://www.firstoffthebike.com/tri101/1552-passione-celeste-the-bianchi-mono-q-carbon</link>
			<category>Tri 101</category>
			<description><![CDATA[The Bianchi Mono Q is a smooth operator. If it was human it might just be the guy in the bar getting all the girls! Jimmy Mundy took one for a spin to see if the hype was worth it. ]]></description>
			<pubDate>Thu, 22 Jul 2010 01:27:13 +1000</pubDate>
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			<title>Injury treatment - Ice, Heat or both?</title>
			<link>http://www.firstoffthebike.com/tri101/1527-injury-treatment-ice-heat-or-both</link>
			<category>Tri 101</category>
			<description><![CDATA[Triathletes, and most everyone else, find it confusing to know whether they should use ice or heat treatment for injuries.  Here are some guidelines to reduce the risk of further injury.]]></description>
			<pubDate>Thu, 15 Jul 2010 12:11:01 +1000</pubDate>
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		<item>
			<title>From Booties to Beanie – the essentials for winter biking. </title>
			<link>http://www.firstoffthebike.com/tri101/1515-from-booties-to-beanie-the-essentials-for-winter-biking</link>
			<category>Tri 101</category>
			<description><![CDATA[Cycling is a tough sport. Cycling in winter; that’s even tougher. When the alarm clock screams and you can hear the patter of raindrops on the roof you need to know that what you’re wearing is helping you have the best ride possible.]]></description>
			<pubDate>Mon, 12 Jul 2010 05:47:13 +1000</pubDate>
		</item>
		<item>
			<title>Strength and conditioning for running</title>
			<link>http://www.firstoffthebike.com/tri101/1499-strength-and-conditioning-for-running</link>
			<category>Tri 101</category>
			<description><![CDATA[Not many of us think about getting specific body composition and developing strength for the specific action of running. It's a good thing our resident running coach Campbell Maffett does. In his latest installment Campbell takes a look at getting stronger. ]]></description>
			<pubDate>Tue, 06 Jul 2010 22:45:28 +1000</pubDate>
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		<item>
			<title>Mitch Anderson on how to hold Summer form through Winter</title>
			<link>http://www.firstoffthebike.com/tri101/1479-mitch-anderson-on-how-to-hold-summer-form-through-winter</link>
			<category>Tri 101</category>
			<description><![CDATA[Mitch Anderson knows a thing or two about training through Winter. Most years he can be found on the cold, windswept roads of Melbourne plying his trade. This season as he recovers from surgery he has penned his thoughts on staying in good condition in Winter. ]]></description>
			<pubDate>Thu, 01 Jul 2010 00:43:42 +1000</pubDate>
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		<item>
			<title>Technical Review - Ceepo Mamba </title>
			<link>http://www.firstoffthebike.com/tri101/1462-technical-review-ceepo-mamba</link>
			<category>Tri 101</category>
			<description><![CDATA[Ceepo is a brand on the rise and is getting a foothold here in Australia. The crew from LSD Sports have run their eye over the Mamba and given us a bit of feedback. The guys took it out on the road Stig style and ran it through it's paces. ]]></description>
			<pubDate>Wed, 23 Jun 2010 12:04:33 +1000</pubDate>
		</item>
		<item>
			<title>Running off the bike </title>
			<link>http://www.firstoffthebike.com/tri101/1456-running-off-the-bike</link>
			<category>Tri 101</category>
			<description><![CDATA[Winter is a good time to learn to run fast off the bike. You can spend time getting the details right. Conversely, if you are one of our Northern Hemisphere readers then get fast! Campell Maffett has penned (or typed!) this great piece. ]]></description>
			<pubDate>Mon, 21 Jun 2010 12:52:14 +1000</pubDate>
		</item>
		<item>
			<title>Review - Cygolite Million 200 front headlight</title>
			<link>http://www.firstoffthebike.com/tri101/1449-review-cygolite-million-200-front-headlight</link>
			<category>Tri 101</category>
			<description><![CDATA[Anthony Moustakas, owner of CBD Cycles Melbourne, knows a thing or two about bike lights. Given the Southern Hemisphere is gripped by Winter then riding safely is paramount. Antho takes a look at the Cygolite front headlight. ]]></description>
			<pubDate>Tue, 15 Jun 2010 11:26:48 +1000</pubDate>
		</item>
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			<title>Go Hard or Go Home?</title>
			<link>http://www.firstoffthebike.com/tri101/1413-go-hard-or-go-home</link>
			<category>Tri 101</category>
			<description><![CDATA[Campbell Maffett has made a career out of going hard but you can't always be pushing that mantra in training. He drops by to tell us just when is the right time to Go Hard or Go Home. ]]></description>
			<pubDate>Wed, 02 Jun 2010 02:34:29 +1000</pubDate>
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