DID YOU SEE?
Newsletter 231
DID YOU SEE?
Did you see the Channel 4 documentary which aired on December 29th, about Guy Martin's land speed record on a bicycle. If you missed the programme it's now found on 4OD. The documentary recounts the challenges facing Martin and his team as they went about propelling a bicycle to 112 mph. It also reveals the science behind speed, as well as other challenges undertaken by Martin, including building the world's first human-powered aircraft; hydroplaning a modified motocross across a 2k lake and breaking speed records in a toboggan. In attempting and breaking the land speed record on a bicycle, Martin and his team placed their faith in UK bicycle manufacturer Brian Rouke to construct a steel frame worthy of the challenge. The last of the series can be seen Sunday evening………quick, switch the TV on!
LYME CYCLOCROSS EVENT – 29 December (Report from Martin Meir)
Both Ben and Jake took part in the Lyme Cyclocross race on the 29th. Norman (Bassett) put on a good low key event, which the boys enjoyed, though it was a tough workout. The race circuit was based around the cycle track area, with the format being a 40 minute plus 1 lap race. Jake won the under 14's in the stronger field and Ben was second in the under 16's. Norman advises that later this year he will be running a series of 3 races, this is a great way of improving bike skills and plenty of kids were on mountain bikes, so need to worry about finding another bike to go race.
IMPORTANT REMINDERS! Our AGM takes place tomorrow 13th January at Trent Country Club, Birches Head Road, Stoke-on-Trent, ST2 8DD 7:30pm. Please support the meeting if you are able to. Apologies to Secretary Sarah Taylor [email protected] Membership fees were due on 1st January. Thank you to those members who have paid their fees promptly. All members received an email detailing ways in which to pay membership subscriptions. There are several ways to pay your fees, all of which are listed on our website on the following page: http://www.newcastletriclub.co.uk/join Contact details: If your personal details have changed since 2013 please ensure you let us know. Please email Helen Towers [email protected] This is particularly important if emergency contact details or medical details have changed. Parents: please inform Fiona Ridley if your contact telephone number has changed [email protected] This is essential! If you have never logged on to the members area of the website at https://ntcstaffs.clubbuzz.co.uk/members or you have forgotten your login details please contact our webmaster Jane Holt [email protected] You may be missing out on vital member’s information
NTC is now affiliated to England Athletics. Members are invited to register and compete for NTC. Full details can be found on the member’s area of our website. On Tuesday evenings please remember to park on the Newcastle College car park wherever possible (NSAC gates open 5:45) Changes to training sessions will be posted on the website and sent to members via email – another reason why it’s essential for your contact details to be kept up to date.
TUESDAY TRACK SESSION 7 January
Another session to the whistle this week with efforts of 6,5,4,3,2 and 1 minutes and recoveries of 3,2,90s,1 and 30s. A record turnout of 54 runners!
WEDNESDAY WATT BIKE - 8 January
ENDURANCE ‘F’ SESSION NORMAL WARM UP • Start by pedalling easily • Increase the cadence/effort gradually, guided by how your legs feel • Ride in your STEADY zone for 5 minutes • Increase the effort to your ENDURANCE zone and hold for 5 minutes • Recover by riding easily for around 3 minutes MAIN SESSION • Normal warm up • Make sure your computer screen shows rpm • Increase the cadence/effort gradually, up to your ENDURANCE zone • In your ENDURANCE zone, at your normal cadence, ride for 5 minutes. • Increase the resistance, reduce your cadence to around 60rpm and increase your effort up to your SWEETSPOT zone (low end). Hold this for 10 minutes. • Reduce the resistance, increase your cadence to normal, reduce your effort to your STEADY zone and ride for 5 minutes • Repeat the above 2 more times. i.e. 3 times in total. • Cool down by riding easily for 5 minutes
And then the plank! 45 seconds on the front and both sides.
FRIDAY SWIM SESSION – 10 January The Tuesday swim session was cancelled this week due to a drop in the temperature of water over the Christmas period. Unfortunately the temperature had not reached normal limits by Friday and although the session went ahead it was a bit cool!
Warm up 4/10 100m Freestyle 100m as alt 25 m Left, 25 m Right - fins 100m Backstroke drill/swim 100m 6.3.6 Build 8/10 8 X 25 m as 4x25m count stroke rate between flags reduce by 1 per 25m do not reduce pace so increase stroke length 4x25m same SR between flags Main 400m FS even paced/SR 60 secs rec 9/10 4x100m sprint 15 seconds rec 9/10 Repeat Cool Down 4/10 100m backstroke swim / drill 100m own choice
SATURDAY GROUP RIDES – 11 January Once again the Saturday morning forecast of a deep frost with plenty of ice around didn’t happen and although we started off with some rain and low temperatures it was ‘safe’ enough to ride.
We had 3 groups organised but unfortunately Joy was the sole rider in the development group. Christian led the steady group and it proved to be a long time out with a few technical problems. The group completed a 50m loop with a café stop at Heath House at Forsbrook. Kev organised the fast group’s route of similar length with a café stop at Loynton Fisheries where there was a very welcome wood burning stove waiting!
Suspended Coffees "When a new day begins, dare to smile gratefully. When there is darkness, dare to be the first to shine a light. When there is injustice, dare to be the first to condemn it. When something seems difficult, dare to do it anyway. When life seems to beat you down, dare to fight back. When there seems to be no hope, dare to find some. When you’re feeling tired, dare to keep going. When times are tough, dare to be tougher. When love hurts you, dare to love again. When someone is hurting, dare to help them heal. When another is lost, dare to help them find the way. When a friend falls, dare to be the first to extend a hand. When you cross paths with another, dare to make them smile. When you feel great, dare to help someone else feel great too. When the day has ended, dare to feel as you’ve done your best. Dare to be the best you can – at all times, Dare to be!" Steve Maraboli
SUNDAY RUN – 12 January
DID YOU SEE?
Did you see the Channel 4 documentary which aired on December 29th, about Guy Martin's land speed record on a bicycle. If you missed the programme it's now found on 4OD. The documentary recounts the challenges facing Martin and his team as they went about propelling a bicycle to 112 mph. It also reveals the science behind speed, as well as other challenges undertaken by Martin, including building the world's first human-powered aircraft; hydroplaning a modified motocross across a 2k lake and breaking speed records in a toboggan. In attempting and breaking the land speed record on a bicycle, Martin and his team placed their faith in UK bicycle manufacturer Brian Rouke to construct a steel frame worthy of the challenge. The last of the series can be seen Sunday evening………quick, switch the TV on!
LYME CYCLOCROSS EVENT – 29 December (Report from Martin Meir)
Both Ben and Jake took part in the Lyme Cyclocross race on the 29th. Norman (Bassett) put on a good low key event, which the boys enjoyed, though it was a tough workout. The race circuit was based around the cycle track area, with the format being a 40 minute plus 1 lap race. Jake won the under 14's in the stronger field and Ben was second in the under 16's. Norman advises that later this year he will be running a series of 3 races, this is a great way of improving bike skills and plenty of kids were on mountain bikes, so need to worry about finding another bike to go race.
IMPORTANT REMINDERS! Our AGM takes place tomorrow 13th January at Trent Country Club, Birches Head Road, Stoke-on-Trent, ST2 8DD 7:30pm. Please support the meeting if you are able to. Apologies to Secretary Sarah Taylor [email protected] Membership fees were due on 1st January. Thank you to those members who have paid their fees promptly. All members received an email detailing ways in which to pay membership subscriptions. There are several ways to pay your fees, all of which are listed on our website on the following page: http://www.newcastletriclub.co.uk/join Contact details: If your personal details have changed since 2013 please ensure you let us know. Please email Helen Towers [email protected] This is particularly important if emergency contact details or medical details have changed. Parents: please inform Fiona Ridley if your contact telephone number has changed [email protected] This is essential! If you have never logged on to the members area of the website at https://ntcstaffs.clubbuzz.co.uk/members or you have forgotten your login details please contact our webmaster Jane Holt [email protected] You may be missing out on vital member’s information
NTC is now affiliated to England Athletics. Members are invited to register and compete for NTC. Full details can be found on the member’s area of our website. On Tuesday evenings please remember to park on the Newcastle College car park wherever possible (NSAC gates open 5:45) Changes to training sessions will be posted on the website and sent to members via email – another reason why it’s essential for your contact details to be kept up to date.
TUESDAY TRACK SESSION 7 January
Another session to the whistle this week with efforts of 6,5,4,3,2 and 1 minutes and recoveries of 3,2,90s,1 and 30s. A record turnout of 54 runners!
WEDNESDAY WATT BIKE - 8 January
ENDURANCE ‘F’ SESSION NORMAL WARM UP • Start by pedalling easily • Increase the cadence/effort gradually, guided by how your legs feel • Ride in your STEADY zone for 5 minutes • Increase the effort to your ENDURANCE zone and hold for 5 minutes • Recover by riding easily for around 3 minutes MAIN SESSION • Normal warm up • Make sure your computer screen shows rpm • Increase the cadence/effort gradually, up to your ENDURANCE zone • In your ENDURANCE zone, at your normal cadence, ride for 5 minutes. • Increase the resistance, reduce your cadence to around 60rpm and increase your effort up to your SWEETSPOT zone (low end). Hold this for 10 minutes. • Reduce the resistance, increase your cadence to normal, reduce your effort to your STEADY zone and ride for 5 minutes • Repeat the above 2 more times. i.e. 3 times in total. • Cool down by riding easily for 5 minutes
And then the plank! 45 seconds on the front and both sides.
FRIDAY SWIM SESSION – 10 January The Tuesday swim session was cancelled this week due to a drop in the temperature of water over the Christmas period. Unfortunately the temperature had not reached normal limits by Friday and although the session went ahead it was a bit cool!
Warm up 4/10 100m Freestyle 100m as alt 25 m Left, 25 m Right - fins 100m Backstroke drill/swim 100m 6.3.6 Build 8/10 8 X 25 m as 4x25m count stroke rate between flags reduce by 1 per 25m do not reduce pace so increase stroke length 4x25m same SR between flags Main 400m FS even paced/SR 60 secs rec 9/10 4x100m sprint 15 seconds rec 9/10 Repeat Cool Down 4/10 100m backstroke swim / drill 100m own choice
SATURDAY GROUP RIDES – 11 January Once again the Saturday morning forecast of a deep frost with plenty of ice around didn’t happen and although we started off with some rain and low temperatures it was ‘safe’ enough to ride.
We had 3 groups organised but unfortunately Joy was the sole rider in the development group. Christian led the steady group and it proved to be a long time out with a few technical problems. The group completed a 50m loop with a café stop at Heath House at Forsbrook. Kev organised the fast group’s route of similar length with a café stop at Loynton Fisheries where there was a very welcome wood burning stove waiting!
Suspended Coffees "When a new day begins, dare to smile gratefully. When there is darkness, dare to be the first to shine a light. When there is injustice, dare to be the first to condemn it. When something seems difficult, dare to do it anyway. When life seems to beat you down, dare to fight back. When there seems to be no hope, dare to find some. When you’re feeling tired, dare to keep going. When times are tough, dare to be tougher. When love hurts you, dare to love again. When someone is hurting, dare to help them heal. When another is lost, dare to help them find the way. When a friend falls, dare to be the first to extend a hand. When you cross paths with another, dare to make them smile. When you feel great, dare to help someone else feel great too. When the day has ended, dare to feel as you’ve done your best. Dare to be the best you can – at all times, Dare to be!" Steve Maraboli
SUNDAY RUN – 12 January
