The need for speed!
Newsletter Volume 2, Issue 4
MAY 2011
The need for speed! INSIDE THIS ISSUE: Race Report: 2 Charnwood Junior Triathlon Junior Monthly 4 Aquathlon Race Report: 5 Beaver Triathlons 2011 Club 6 Championship
Coach’s Corner
8
Cycle Time Trials (June)
10
Bike Fitting
11
Social Reports 12 Social Diary/ Training
14
Club Kit
15
After the warmth and dryness of April, the Great British weather returned to its unpredictable self, with 3 of the 4 May weekends seeing exceptionally windy and often wet conditions. The Charnwood Junior Triathlon took place on Sunday 22nd May seeing a record almost 180 entries, and our best-organised event yet, with a new course, new signage and chip timing for the first time. Feedback from all who attended was extremely positive, and we saw around 30 of our own Juniors race, with some great results, which see us move up a place in the Regional standings to 5th – a full report appears on page 2 along with an update on the Regional position. A HUGE thank you to all of our volunteers who helped to make the day a success – we couldn’t have done it without you!
The need for speed?: as the season is now well underway, Head Coach Jonathon Riall’s article is well worth a read if you’re looking for ways of enhancing your race performance, or bike or run speed (also check out details of the Club Wednesday run session, as well as the June local cycle time trials at Prestwold Airfield which appear on page 10). Ever though about having a bike fit? – check out the article on page 11 which details what is involved/ potential results. A great month also for Social events, seeing the “Swim ‘n’ a Sausage” attract an excellent attendance, and likewise for the Manchester Velodrome trip – pictures & reports on page 12. Please send any future contributions to: [email protected]
Local June & July Races
June 5th: Full Boar (Market Bosworth) Olympic Distance Triathlon June 5th: Leicester Flashman Pool Sprint Triathlon June 20th: Dambuster Triathlon July 10th: Lincoln Pool Sprint Tri July 17th Waterfront Triathlon (Barton Marina) July 31st: Blithfield Triathlon (Sprint & Olympic)
HAPPY BIRTHDAY IN FEBRUARY TO: Mel Handford – Jim Kersey – Lynda Rowe John Hartshorn – Alex Pearce – Ben Crookes - Pearl Walkuski
R A C E R E P O R T J U N I O R T R I A T H L O N
Charnwood Junior Triathlon: 22nd May 2011 The 5th Charnwood Junior Triathlon saw a record almost 190 children aged from 8-16 take part in our own race, which is also part of the East Midlands Regional Children’s Series. 30 of our own Juniors also took part in what were very challenging windy conditions – cycling on grass is tough at the best of times, but doing this uphill and into a headwind was exceptionally tough, and they all did extremely well, gaining some valuable points for the Club who now move up to 4th place in the Regional Series Inter-Club Championship Special mentions to our Prizewinners: Sam Partis (3rd Tristart) Nicole Spencer (3rd Tristar 1) Ben Dijkstra (3rd Tristar 2) Harry Parkinson (2nd Youths)
R A C E
Charnwood Junior Triathlon: Club Results
R E P O R T J U N I O R East Midlands Regional Children’s Series: Inter Club Standings T R I A T H L O N
J U N I O R A Q U A T H L O N R E S U L T S
Junior Monthly Aquathlon: May Results From May to October, every first Monday of the month is “Aquathlon” evening, where our Junior Club members get into their Trisuits and race the standard distances for their age-groups – great race & transition practice, and the children all enjoyed taking part and cheering each other on. We’ll be keeping a note of all the times and prizes will be awarded at the end of the season for the most improved times!
Swim Name/Category TriStart Charlotte Parkinson Sam Partis Tristar 1 Harry Parkinson Kyle Hartshorn Kara Hartshorn Nicole Spencer Thomas Frankland Hannah Barton Chloe Perrott Krishan Gupta Olivia Morrison Tristar 2 Kate Reffin Edward Partis Jack Mathews Madeleine MaclaineFreeman Molly Smith Tristar 3 Alika Dijkstra Ben Dijkstra Josh Weavers Lawrence Thorpe Thomas Johnson Tom Chandler Miriam Walkuski Youths Bruce Johnston Harry Thompson
Swim distance
Start time
RUN
Finish time Swim split Run finish Run split
Overall time
50m 50m
00:04:30 00:05:43 00:04:30 00:05:31
00:01:13 00:11:48 00:06:05 00:07:18 00:01:01 00:09:33 00:04:02 00:05:03
150m 150m 150m 150m 150m 150m 150m 150m 150m
00:07:30 00:07:30 00:07:30 00:07:30 00:07:30 00:07:30 00:07:30 00:07:30 00:07:30
00:03:47 00:02:06 00:03:20 00:03:09 00:04:14 00:03:31 00:03:22 00:03:26 00:02:18
200m 200m 200m
00:14:00 00:19:59 00:14:00 00:18:40 00:14:00 00:18:41
00:05:59 00:28:30 00:08:31 00:14:30 00:04:40 00:26:23 00:07:43 00:12:23 00:04:41 00:27:26 00:08:45 00:13:26
200m 200m
00:14:00 00:17:51 00:14:00 00:18:17
00:03:51 00:26:24 00:08:33 00:12:24 00:04:17 00:28:04 00:09:47 00:14:04
400m 400m 400m 400m 400m 400m 400m
00:27:00 00:27:00 00:27:00 00:29:30 00:27:00 00:29:30 00:27:00
00:08:04 00:07:43 00:05:55 00:08:31 00:07:04 00:07:35 00:06:26
400m 400m
00:27:00 00:34:52 00:27:00 00:35:25
00:11:17 00:09:36 00:10:50 00:10:39 00:11:44 00:11:01 00:10:52 00:10:56 00:09:48
00:35:04 00:34:43 00:32:55 00:38:01 00:34:04 00:37:05 00:33:26
00:18:01 00:21:54 00:18:34 00:17:20 00:18:55 00:18:47 00:18:56 00:18:02 00:16:36
00:51:00 00:45:59 00:44:40 00:53:15 00:47:49 00:52:37 00:49:00
00:06:44 00:12:18 00:07:44 00:06:41 00:07:11 00:07:46 00:08:04 00:07:06 00:06:48
00:15:56 00:11:16 00:11:45 00:15:14 00:13:45 00:15:32 00:15:34
00:10:31 00:14:24 00:11:04 00:09:50 00:11:25 00:11:17 00:11:26 00:10:32 00:09:06
00:24:00 00:18:59 00:17:40 00:23:45 00:20:49 00:23:07 00:22:00
00:07:52 00:51:24 00:16:32 00:24:24 00:08:25 00:49:52 00:14:27 00:22:52
R A C E R E P O R T _ B E A V E R T R I S
The Beaver Triathlon Weekend: 28th & 29th May 2011 The 2nd May Bank Holiday weekend saw 9 of our members travel over to the scenic Belvoir estate to take on the various distances offer by the “Beaver Fest”. Those of you that have raced here before will be well aware of the challenges: cold, shallow and “silty” swim (keep your mouth closed or you get a mouthful of sand!), long long uphill run to transition, then an undulating bike/run through the surrounding countryside. Saturday saw some especially wet and windy conditions, so well done to Graham Boyd for braving these and taking almost an hour off his 2010 time, finishing 33rd overall and 6th in his AG. Sunday’s conditions were a bit better – at least it wasn’t raining, although the strong winds remained. First off were the “Speedy Beaver” competitors – almost 500 of them as this race was also the 2011 National Sprint Triathlon Championships as well as a Qualifier for the 2011 World Champs and the 2012 European Champs – seeing “Old John” Hartshorn qualify for both & Karen Bell qualify for the Europeans. Next off were the Olympic distance competitors, which saw 3 top 5 placing for Charnwood: Nigel Gregory coming a superb 10th overall and narrowly missing an age-group win to come second, with Trish McPherson & Dave Mann coming 2nd & 4th in their respective AGs.
Club Championship Standings after 2 Races
2 0 1 1
Male Overall
Male Vets
C L U B C H A M P I O N S H I P
Male Seniors
Male Novices
Female Overall
Female Seniors
Female Vets
Female Novices
2 0 1 1 C L U B C H A M P I O N S H I P
2011 Race Series & Club Championship Event
Distance(s)
Website
27th March 2011
East Leake Triathlon
400m/23km/5km
4 Life Events
1st May 2011
Southwell Sprint Triathlon*
400m/17.6km/5km
One Step Beyond
14th May 2011
Nottingham Sprint Triathlon*
750m(OW)/20km/5km
One Step Beyond
15th May 2011
Full Boar Novice Triathlon
500m (OW)/15km/3.5km
Full Boar Events
28th/29th May 2011
Beaver Triathlon Weekend – Beaver, Little Beaver & Speedy Beaver
Middle, Olympic & Sprint Distances
Just Racing
29th May 2011
Woodhall Spa Sprint Triathlon*
400m/24km/5km
One Step Beyond
5th June 2011
Full Boar Olympic Triathlon
1500m(OW)/40km/10km
Full Boar Events
18th June 2011
Dambuster Triathlon
1500m(OW)/42km/10km
Pacesetter Events
10th July 2011
Lincoln Sprint Triathlon*
400m/22km/5km
One Step Beyond
750m/20km/5km
www.meynellvalleyhunters.c om
Date
17th July 2011
Waterfront Triathlon (new Barton Marina event)
31st July 2011
Blithfield Triathlon
Sprint & Olympic (OW) Distances
Punishing Events
14th August 2011
Erewash Triathlon
400m/16km/5km
www.erewashtriathlon.com
3rd September 2011
Vitruvian Middle Distance Triathlon
1900m(OW)/85km/21km
Pacesetter Events
11th September 2011
Derby Triathlon
400m/18km/5km
Punishing Events
18th September 2011
Southwell “Last Minute” Triathlon
400m/17.6km/5km
One Step Beyond
25th September 2011
East Leake 'End of Season' Triathlon
400m/23km/5km
4 Life Events
These races are our “target Club races” for 2011 where we want to see as many of our members as possible racing! (there will also be a Club BBQ after the Full Boar Event) * These races (in blue type) also form the East Midlands Regional Championship Series NB You do not need to inform us which events you are taking part in – unless you specify otherwise, your results will automatically be included in the Club Championship ranking tables
C O A C H ’ S C O R N E R
Coach’s Corner: The need for speed By Head Coach Jonathon Riall With the racing season well and truly upon us, its safe to say the thing that is on most
people’s mind is one of two things, completing a race or completing it as fast as possible – so what can we do? We have all come out of a long and cold winter where the aim was to build the foundations, but the whole point of foundations is to build upon them, and if you haven’t started then there is no time like the present. So what can we do to spice training up a little from the long slog of winter training? In my opinion there are three distinct types of training that can be done to benefit your goal of getting faster and these are: - Tempo efforts - Interval efforts - Leg speed Tempo efforts are a great way to start if you haven’t already done much speed work, but if you have, then it still has a really important role to play in the task of getting faster. Basically tempo efforts are done at an intensity between steady and race pace, and the amount of time you do this for will depend on your experience and level of fitness. When doing tempo efforts it should not be too hard but you should have to concentrate throughout to maintain the given effort. An example of a tempo session for a novice athlete is as follows: - 3 x 5min tempo effort with 4min recovery between each effort An example of a tempo session for more experienced athletes is: - 2 x 20min tempo effort with 10min recovery This type of session will give you the ability to begin handling harder work, for longer periods of time, and it does this by increasing your anaerobic threshold, and that’s because if you get the pace right, you will be working in a gentle anaerobic heart rate zone, and by doing sessions in this zone, you body will compensate by progressing its fitness levels so that you can run at a given heart rate but at a faster and faster pace. Interval efforts are one step beyond again and are likely to be the one session that people will miss, and why?? Because they are painful! Interval sessions are structured and planned, and might be done on a track, but can also be done on the roads or appropriate playing fields. These sessions are mostly done at race pace or above, and if you have a strong foundation these sessions will induce the perfect blend of hard work, mixed with recovery, to start really getting you faster. Why do they work so well?
C O A C H ’ S
Coach’s Corner: The need for speed (cont’d) Why do they work so well? Well there are many reasons but a few suggestions are: 1. Improves your lactic threshold (the point where your body releases lactic acid at a rate where you can no longer sustain the activity) 2. Improves your dynamic flexibility – this means the ability to lengthen your stride length 3. Improves leg speed – takes your legs out of their comfort zone and increases your leg cadence It is hard doing these sessions on your own, as often you will back off at the point where it hurts (and consequently where your body is actually starting to make the adaptations you want) therefore joining with others can help make these sessions greatly more beneficial. A good example of an interval session could be:
C O R N E R
- 10 x 2min race pace with 1min recovery followed by - 10 x 30sec fast strides with a walk back recovery Leg speed is basically what it says...how fast can your legs either turn on a bike or move on the run. If you think about what makes people a fast runner, it is two simple measures, stride length x stride rate, therefore aiming to speed up your legs surprisingly has a very quick effect on your ability to bike or run quickly. Ultimately fitness in triathlon is of key importance, however if you have limited time before a forthcoming race, doing some simple sets like below will have surprising effects on your run and bike speed:
- Run - 30min total run including 15 x 10sec sprints with 50sec easy recovery - Bike – within a ride or on a turbo - 15min with the final 10sec of each minute done at the highest cadence you can hold without your legs losing control With all of this information how can you begin to put it into practice? Running – the club runs a session on a Wednesday night from Loughborough Uni at 7pm, and most weeks it is coached by a very experienced running coach, who also coaches for British elite triathletes. This session is managed in a way that anybody can join in, and all sets and recoveries will be set according to your needs. If you haven’t tried an interval session before do come along – you’ll love it (well the results at least!!) Biking – the best way to test yourself at this time of year is through cycling time trials – either 10miles or 25miles being the most appropriate for most club athletes. There are many time trials around the Loughborough area, and a new one is starting on the safe environment of Prestwold Hall airfield. They will take place every Wednesday night in June and more information is given within this newsletter but many members of the club are already planning to attend – do join us! In summary – the only way to get fit is to train, and the only way to get fast is to train fast - so if you find yourself in your comfort zone too often, then now is the time to try something new, and I am sure you will soon notice the benefits.
J U N E T I N E T R I A L S
Local Cycle Time Trials: See below for details of an closed circuit event suitable for Adults & Juniors (we are now CTT-registered so anyone in the Club is eligible to enter)
B I K E F I T T I N G
Bike Fitting: A worthwhile investment? By Karen Bell Bike fitting – what’s all that about then? Just a question of making sure the saddle’s the right height, and the Tri-bars are comfortable? (all of which had been done by the shop that originally sold me the bike). I had been struggling for over a year to find a comfortable position on both my TT and road bike, and this had been the cause of much discomfort especially during longer rides. Could a “dynamic” bike fit really make a difference – and to performance as well as comfort? So off I went to the local provider of Retül bike fitting - Leigh Archer - at his “Triathlon Specific “ studio in East Leake (just north of Loughborough). Leigh is the British Triathlon National Performance Development Coach Of The Year 2010, BTF East Midlands Performance Development Coach Of The Year 2010, and is also a Certified Biomechanics Coach, as well as a keen cyclist and triathlete himself. What happens during a bike fit? This can take at least a couple of hours, and starts with Leigh doing an initial physical assessment of the rider, and at this point he can address any concerns about performance, pain, or any other issues you hope to alleviate during the bike fit. Once this is completed, the Retül process begins: LED markers are strategically placed on eight anatomical points of your body, then as you pedal, the Retül sensor bar gathers real-time, three-dimensional data of your pedal strokes and movements. Your data is compiled into a reader-friendly report for analysis where Leigh can then assess your position and make necessary adjustments. The fit information is saved and stored, includes your personal profile, specific data and measurements from the fit, bike measurements, and your final fit position. This is particularly useful if you ever wanted to buy a new bike, as the data can be used to source the ideal new bike/sizing based on the fit data. What “tweaks” were made? As you can see from the pictures below, my position was altered a fair bit, bringing my hips much further forward over the bottom bracket (this apparently opens the “hip angle” and makes for better running off the bike) My handlebars were dropped to facilitate a more aero position, and my cleat position altered to minimise any lateral deviation of my knees while pedalling So does it make a difference? Oh yes! - I’ve noticed an IMMEDIATE difference in terms of how my legs feel when racing/running off the bike – that “jelly legs” feeling has gone, and my run times are significantly faster (at least a minute on a 5K). My overall bike times are also quicker, and the new position certainly feels more powerful. Gone too are the shoulder & backache (my training bike also had a radical tweaking!)
Before
After
Leigh can be contacted via his website: www.triathlonspecific.com or [email protected] He has also offered and Charnwood Tri Club members a 10% discount on a bike fit.
CHARNWOOD SOCIAL CALENDAR
2nd Annual “Swim ‘n’ a Sausage ” Event: 19th May Nicki Haggan once again managed to “organise” some excellent weather for this popular event which saw around 30 Club members & their families from both our Adult and Junior sections join us at Bosworth Water Park Club Chairman Paul Jarvis coached the Adults, which Head Coach Jon Riall was watched/assisted by daughter Hollie as he coached some of our Juniors. Other Club members did a few laps of the lake before everyone headed for a well-earned BBQ
If you have any feedback on club socials, or ideas for future events, please contact [email protected]
CHARNWOOD SOCIAL CALENDAR
CHARNWOOD SOCIAL CALENDAR
Manchester Velodrome Trip: May 28th 2011 Last weekend saw 11 of our members travel up to Manchester to spend a couple of hours at the National Cycling Centre aka the Manchester Velodrome, and get the chance to do some laps on the track which is frequented by Chris Hoy, Vicky Pendleton and many other cycling “greats”. Close up, the track looks much steeper than on the TV, and all agreed it was harder work than it looked on there also. Fastest lap of the evening went to Ryan “Brian” Wilkinson (the guy running the session was a little hard of hearing ) – although this was apparently still not quick enough to beat a 16year old girl’s time from earlier that day!
If you have any feedback on club socials, or ideas for future events, please contact [email protected]
CHARNWOOD SOCIAL CALENDAR
CHARNWOOD SOCIAL CALENDAR T R A I N I N G
The following social activities are planned for 2011. Please add the dates to your diaries, but note that some details are still to be finalized – updates will be provided via future Newsletters, Facebook & Google groups
Training
Full details of training session and venues can be found on the Club website
If you have any feedback on club socials, or ideas for future events, please contact [email protected]
CHARNWOOD SOCIAL CALENDAR
Club Kit
C L U B K I T
HOODIES TECHNICAL T-SHIRTS PLAIN T-SHIRTS CYCLE JERSERYS TRI SUITS
To place an order for club kit, please complete the form below and return to [email protected] or speak to any member of your club committee
Charnwood Tri Club KIT ORDER FORM KIT ITEM
Gender
ADULT SIZES
Delete as appropriate
No. of each size XS (8)
S (10)
M (12)
L (14)
XL (16)
Hoodie Technical T-Shirt Plain T-Shirt Cycle Jersey (Long Sleeved)
Cycle Jersey (Short Sleeved)
Tri Suit (2XU Comp) Print name on Tri Suit?
JUNIOR SIZES Hoodie Technical T-Shirt Tri Suit
Unit Price
Total
£15 £8 £6
£ £ £
Male / Female
£48
£
Male / Female
£42
£
Male / Female
£75
If yes, name to be printed:
+£4
Yes / No 7-8
9-11
1213
1415
£
1618
£10
£
Junior Technical T-Shirts will be available shortly
£35
TOTAL COST Cheques payable to Charnwood Triathlon Club
Would you be interested in any club branded kit not currently available?
£
£
MAY 2011
The need for speed! INSIDE THIS ISSUE: Race Report: 2 Charnwood Junior Triathlon Junior Monthly 4 Aquathlon Race Report: 5 Beaver Triathlons 2011 Club 6 Championship
Coach’s Corner
8
Cycle Time Trials (June)
10
Bike Fitting
11
Social Reports 12 Social Diary/ Training
14
Club Kit
15
After the warmth and dryness of April, the Great British weather returned to its unpredictable self, with 3 of the 4 May weekends seeing exceptionally windy and often wet conditions. The Charnwood Junior Triathlon took place on Sunday 22nd May seeing a record almost 180 entries, and our best-organised event yet, with a new course, new signage and chip timing for the first time. Feedback from all who attended was extremely positive, and we saw around 30 of our own Juniors race, with some great results, which see us move up a place in the Regional standings to 5th – a full report appears on page 2 along with an update on the Regional position. A HUGE thank you to all of our volunteers who helped to make the day a success – we couldn’t have done it without you!
The need for speed?: as the season is now well underway, Head Coach Jonathon Riall’s article is well worth a read if you’re looking for ways of enhancing your race performance, or bike or run speed (also check out details of the Club Wednesday run session, as well as the June local cycle time trials at Prestwold Airfield which appear on page 10). Ever though about having a bike fit? – check out the article on page 11 which details what is involved/ potential results. A great month also for Social events, seeing the “Swim ‘n’ a Sausage” attract an excellent attendance, and likewise for the Manchester Velodrome trip – pictures & reports on page 12. Please send any future contributions to: [email protected]
Local June & July Races
June 5th: Full Boar (Market Bosworth) Olympic Distance Triathlon June 5th: Leicester Flashman Pool Sprint Triathlon June 20th: Dambuster Triathlon July 10th: Lincoln Pool Sprint Tri July 17th Waterfront Triathlon (Barton Marina) July 31st: Blithfield Triathlon (Sprint & Olympic)
HAPPY BIRTHDAY IN FEBRUARY TO: Mel Handford – Jim Kersey – Lynda Rowe John Hartshorn – Alex Pearce – Ben Crookes - Pearl Walkuski
R A C E R E P O R T J U N I O R T R I A T H L O N
Charnwood Junior Triathlon: 22nd May 2011 The 5th Charnwood Junior Triathlon saw a record almost 190 children aged from 8-16 take part in our own race, which is also part of the East Midlands Regional Children’s Series. 30 of our own Juniors also took part in what were very challenging windy conditions – cycling on grass is tough at the best of times, but doing this uphill and into a headwind was exceptionally tough, and they all did extremely well, gaining some valuable points for the Club who now move up to 4th place in the Regional Series Inter-Club Championship Special mentions to our Prizewinners: Sam Partis (3rd Tristart) Nicole Spencer (3rd Tristar 1) Ben Dijkstra (3rd Tristar 2) Harry Parkinson (2nd Youths)
R A C E
Charnwood Junior Triathlon: Club Results
R E P O R T J U N I O R East Midlands Regional Children’s Series: Inter Club Standings T R I A T H L O N
J U N I O R A Q U A T H L O N R E S U L T S
Junior Monthly Aquathlon: May Results From May to October, every first Monday of the month is “Aquathlon” evening, where our Junior Club members get into their Trisuits and race the standard distances for their age-groups – great race & transition practice, and the children all enjoyed taking part and cheering each other on. We’ll be keeping a note of all the times and prizes will be awarded at the end of the season for the most improved times!
Swim Name/Category TriStart Charlotte Parkinson Sam Partis Tristar 1 Harry Parkinson Kyle Hartshorn Kara Hartshorn Nicole Spencer Thomas Frankland Hannah Barton Chloe Perrott Krishan Gupta Olivia Morrison Tristar 2 Kate Reffin Edward Partis Jack Mathews Madeleine MaclaineFreeman Molly Smith Tristar 3 Alika Dijkstra Ben Dijkstra Josh Weavers Lawrence Thorpe Thomas Johnson Tom Chandler Miriam Walkuski Youths Bruce Johnston Harry Thompson
Swim distance
Start time
RUN
Finish time Swim split Run finish Run split
Overall time
50m 50m
00:04:30 00:05:43 00:04:30 00:05:31
00:01:13 00:11:48 00:06:05 00:07:18 00:01:01 00:09:33 00:04:02 00:05:03
150m 150m 150m 150m 150m 150m 150m 150m 150m
00:07:30 00:07:30 00:07:30 00:07:30 00:07:30 00:07:30 00:07:30 00:07:30 00:07:30
00:03:47 00:02:06 00:03:20 00:03:09 00:04:14 00:03:31 00:03:22 00:03:26 00:02:18
200m 200m 200m
00:14:00 00:19:59 00:14:00 00:18:40 00:14:00 00:18:41
00:05:59 00:28:30 00:08:31 00:14:30 00:04:40 00:26:23 00:07:43 00:12:23 00:04:41 00:27:26 00:08:45 00:13:26
200m 200m
00:14:00 00:17:51 00:14:00 00:18:17
00:03:51 00:26:24 00:08:33 00:12:24 00:04:17 00:28:04 00:09:47 00:14:04
400m 400m 400m 400m 400m 400m 400m
00:27:00 00:27:00 00:27:00 00:29:30 00:27:00 00:29:30 00:27:00
00:08:04 00:07:43 00:05:55 00:08:31 00:07:04 00:07:35 00:06:26
400m 400m
00:27:00 00:34:52 00:27:00 00:35:25
00:11:17 00:09:36 00:10:50 00:10:39 00:11:44 00:11:01 00:10:52 00:10:56 00:09:48
00:35:04 00:34:43 00:32:55 00:38:01 00:34:04 00:37:05 00:33:26
00:18:01 00:21:54 00:18:34 00:17:20 00:18:55 00:18:47 00:18:56 00:18:02 00:16:36
00:51:00 00:45:59 00:44:40 00:53:15 00:47:49 00:52:37 00:49:00
00:06:44 00:12:18 00:07:44 00:06:41 00:07:11 00:07:46 00:08:04 00:07:06 00:06:48
00:15:56 00:11:16 00:11:45 00:15:14 00:13:45 00:15:32 00:15:34
00:10:31 00:14:24 00:11:04 00:09:50 00:11:25 00:11:17 00:11:26 00:10:32 00:09:06
00:24:00 00:18:59 00:17:40 00:23:45 00:20:49 00:23:07 00:22:00
00:07:52 00:51:24 00:16:32 00:24:24 00:08:25 00:49:52 00:14:27 00:22:52
R A C E R E P O R T _ B E A V E R T R I S
The Beaver Triathlon Weekend: 28th & 29th May 2011 The 2nd May Bank Holiday weekend saw 9 of our members travel over to the scenic Belvoir estate to take on the various distances offer by the “Beaver Fest”. Those of you that have raced here before will be well aware of the challenges: cold, shallow and “silty” swim (keep your mouth closed or you get a mouthful of sand!), long long uphill run to transition, then an undulating bike/run through the surrounding countryside. Saturday saw some especially wet and windy conditions, so well done to Graham Boyd for braving these and taking almost an hour off his 2010 time, finishing 33rd overall and 6th in his AG. Sunday’s conditions were a bit better – at least it wasn’t raining, although the strong winds remained. First off were the “Speedy Beaver” competitors – almost 500 of them as this race was also the 2011 National Sprint Triathlon Championships as well as a Qualifier for the 2011 World Champs and the 2012 European Champs – seeing “Old John” Hartshorn qualify for both & Karen Bell qualify for the Europeans. Next off were the Olympic distance competitors, which saw 3 top 5 placing for Charnwood: Nigel Gregory coming a superb 10th overall and narrowly missing an age-group win to come second, with Trish McPherson & Dave Mann coming 2nd & 4th in their respective AGs.
Club Championship Standings after 2 Races
2 0 1 1
Male Overall
Male Vets
C L U B C H A M P I O N S H I P
Male Seniors
Male Novices
Female Overall
Female Seniors
Female Vets
Female Novices
2 0 1 1 C L U B C H A M P I O N S H I P
2011 Race Series & Club Championship Event
Distance(s)
Website
27th March 2011
East Leake Triathlon
400m/23km/5km
4 Life Events
1st May 2011
Southwell Sprint Triathlon*
400m/17.6km/5km
One Step Beyond
14th May 2011
Nottingham Sprint Triathlon*
750m(OW)/20km/5km
One Step Beyond
15th May 2011
Full Boar Novice Triathlon
500m (OW)/15km/3.5km
Full Boar Events
28th/29th May 2011
Beaver Triathlon Weekend – Beaver, Little Beaver & Speedy Beaver
Middle, Olympic & Sprint Distances
Just Racing
29th May 2011
Woodhall Spa Sprint Triathlon*
400m/24km/5km
One Step Beyond
5th June 2011
Full Boar Olympic Triathlon
1500m(OW)/40km/10km
Full Boar Events
18th June 2011
Dambuster Triathlon
1500m(OW)/42km/10km
Pacesetter Events
10th July 2011
Lincoln Sprint Triathlon*
400m/22km/5km
One Step Beyond
750m/20km/5km
www.meynellvalleyhunters.c om
Date
17th July 2011
Waterfront Triathlon (new Barton Marina event)
31st July 2011
Blithfield Triathlon
Sprint & Olympic (OW) Distances
Punishing Events
14th August 2011
Erewash Triathlon
400m/16km/5km
www.erewashtriathlon.com
3rd September 2011
Vitruvian Middle Distance Triathlon
1900m(OW)/85km/21km
Pacesetter Events
11th September 2011
Derby Triathlon
400m/18km/5km
Punishing Events
18th September 2011
Southwell “Last Minute” Triathlon
400m/17.6km/5km
One Step Beyond
25th September 2011
East Leake 'End of Season' Triathlon
400m/23km/5km
4 Life Events
These races are our “target Club races” for 2011 where we want to see as many of our members as possible racing! (there will also be a Club BBQ after the Full Boar Event) * These races (in blue type) also form the East Midlands Regional Championship Series NB You do not need to inform us which events you are taking part in – unless you specify otherwise, your results will automatically be included in the Club Championship ranking tables
C O A C H ’ S C O R N E R
Coach’s Corner: The need for speed By Head Coach Jonathon Riall With the racing season well and truly upon us, its safe to say the thing that is on most
people’s mind is one of two things, completing a race or completing it as fast as possible – so what can we do? We have all come out of a long and cold winter where the aim was to build the foundations, but the whole point of foundations is to build upon them, and if you haven’t started then there is no time like the present. So what can we do to spice training up a little from the long slog of winter training? In my opinion there are three distinct types of training that can be done to benefit your goal of getting faster and these are: - Tempo efforts - Interval efforts - Leg speed Tempo efforts are a great way to start if you haven’t already done much speed work, but if you have, then it still has a really important role to play in the task of getting faster. Basically tempo efforts are done at an intensity between steady and race pace, and the amount of time you do this for will depend on your experience and level of fitness. When doing tempo efforts it should not be too hard but you should have to concentrate throughout to maintain the given effort. An example of a tempo session for a novice athlete is as follows: - 3 x 5min tempo effort with 4min recovery between each effort An example of a tempo session for more experienced athletes is: - 2 x 20min tempo effort with 10min recovery This type of session will give you the ability to begin handling harder work, for longer periods of time, and it does this by increasing your anaerobic threshold, and that’s because if you get the pace right, you will be working in a gentle anaerobic heart rate zone, and by doing sessions in this zone, you body will compensate by progressing its fitness levels so that you can run at a given heart rate but at a faster and faster pace. Interval efforts are one step beyond again and are likely to be the one session that people will miss, and why?? Because they are painful! Interval sessions are structured and planned, and might be done on a track, but can also be done on the roads or appropriate playing fields. These sessions are mostly done at race pace or above, and if you have a strong foundation these sessions will induce the perfect blend of hard work, mixed with recovery, to start really getting you faster. Why do they work so well?
C O A C H ’ S
Coach’s Corner: The need for speed (cont’d) Why do they work so well? Well there are many reasons but a few suggestions are: 1. Improves your lactic threshold (the point where your body releases lactic acid at a rate where you can no longer sustain the activity) 2. Improves your dynamic flexibility – this means the ability to lengthen your stride length 3. Improves leg speed – takes your legs out of their comfort zone and increases your leg cadence It is hard doing these sessions on your own, as often you will back off at the point where it hurts (and consequently where your body is actually starting to make the adaptations you want) therefore joining with others can help make these sessions greatly more beneficial. A good example of an interval session could be:
C O R N E R
- 10 x 2min race pace with 1min recovery followed by - 10 x 30sec fast strides with a walk back recovery Leg speed is basically what it says...how fast can your legs either turn on a bike or move on the run. If you think about what makes people a fast runner, it is two simple measures, stride length x stride rate, therefore aiming to speed up your legs surprisingly has a very quick effect on your ability to bike or run quickly. Ultimately fitness in triathlon is of key importance, however if you have limited time before a forthcoming race, doing some simple sets like below will have surprising effects on your run and bike speed:
- Run - 30min total run including 15 x 10sec sprints with 50sec easy recovery - Bike – within a ride or on a turbo - 15min with the final 10sec of each minute done at the highest cadence you can hold without your legs losing control With all of this information how can you begin to put it into practice? Running – the club runs a session on a Wednesday night from Loughborough Uni at 7pm, and most weeks it is coached by a very experienced running coach, who also coaches for British elite triathletes. This session is managed in a way that anybody can join in, and all sets and recoveries will be set according to your needs. If you haven’t tried an interval session before do come along – you’ll love it (well the results at least!!) Biking – the best way to test yourself at this time of year is through cycling time trials – either 10miles or 25miles being the most appropriate for most club athletes. There are many time trials around the Loughborough area, and a new one is starting on the safe environment of Prestwold Hall airfield. They will take place every Wednesday night in June and more information is given within this newsletter but many members of the club are already planning to attend – do join us! In summary – the only way to get fit is to train, and the only way to get fast is to train fast - so if you find yourself in your comfort zone too often, then now is the time to try something new, and I am sure you will soon notice the benefits.
J U N E T I N E T R I A L S
Local Cycle Time Trials: See below for details of an closed circuit event suitable for Adults & Juniors (we are now CTT-registered so anyone in the Club is eligible to enter)
B I K E F I T T I N G
Bike Fitting: A worthwhile investment? By Karen Bell Bike fitting – what’s all that about then? Just a question of making sure the saddle’s the right height, and the Tri-bars are comfortable? (all of which had been done by the shop that originally sold me the bike). I had been struggling for over a year to find a comfortable position on both my TT and road bike, and this had been the cause of much discomfort especially during longer rides. Could a “dynamic” bike fit really make a difference – and to performance as well as comfort? So off I went to the local provider of Retül bike fitting - Leigh Archer - at his “Triathlon Specific “ studio in East Leake (just north of Loughborough). Leigh is the British Triathlon National Performance Development Coach Of The Year 2010, BTF East Midlands Performance Development Coach Of The Year 2010, and is also a Certified Biomechanics Coach, as well as a keen cyclist and triathlete himself. What happens during a bike fit? This can take at least a couple of hours, and starts with Leigh doing an initial physical assessment of the rider, and at this point he can address any concerns about performance, pain, or any other issues you hope to alleviate during the bike fit. Once this is completed, the Retül process begins: LED markers are strategically placed on eight anatomical points of your body, then as you pedal, the Retül sensor bar gathers real-time, three-dimensional data of your pedal strokes and movements. Your data is compiled into a reader-friendly report for analysis where Leigh can then assess your position and make necessary adjustments. The fit information is saved and stored, includes your personal profile, specific data and measurements from the fit, bike measurements, and your final fit position. This is particularly useful if you ever wanted to buy a new bike, as the data can be used to source the ideal new bike/sizing based on the fit data. What “tweaks” were made? As you can see from the pictures below, my position was altered a fair bit, bringing my hips much further forward over the bottom bracket (this apparently opens the “hip angle” and makes for better running off the bike) My handlebars were dropped to facilitate a more aero position, and my cleat position altered to minimise any lateral deviation of my knees while pedalling So does it make a difference? Oh yes! - I’ve noticed an IMMEDIATE difference in terms of how my legs feel when racing/running off the bike – that “jelly legs” feeling has gone, and my run times are significantly faster (at least a minute on a 5K). My overall bike times are also quicker, and the new position certainly feels more powerful. Gone too are the shoulder & backache (my training bike also had a radical tweaking!)
Before
After
Leigh can be contacted via his website: www.triathlonspecific.com or [email protected] He has also offered and Charnwood Tri Club members a 10% discount on a bike fit.
CHARNWOOD SOCIAL CALENDAR
2nd Annual “Swim ‘n’ a Sausage ” Event: 19th May Nicki Haggan once again managed to “organise” some excellent weather for this popular event which saw around 30 Club members & their families from both our Adult and Junior sections join us at Bosworth Water Park Club Chairman Paul Jarvis coached the Adults, which Head Coach Jon Riall was watched/assisted by daughter Hollie as he coached some of our Juniors. Other Club members did a few laps of the lake before everyone headed for a well-earned BBQ
If you have any feedback on club socials, or ideas for future events, please contact [email protected]
CHARNWOOD SOCIAL CALENDAR
CHARNWOOD SOCIAL CALENDAR
Manchester Velodrome Trip: May 28th 2011 Last weekend saw 11 of our members travel up to Manchester to spend a couple of hours at the National Cycling Centre aka the Manchester Velodrome, and get the chance to do some laps on the track which is frequented by Chris Hoy, Vicky Pendleton and many other cycling “greats”. Close up, the track looks much steeper than on the TV, and all agreed it was harder work than it looked on there also. Fastest lap of the evening went to Ryan “Brian” Wilkinson (the guy running the session was a little hard of hearing ) – although this was apparently still not quick enough to beat a 16year old girl’s time from earlier that day!
If you have any feedback on club socials, or ideas for future events, please contact [email protected]
CHARNWOOD SOCIAL CALENDAR
CHARNWOOD SOCIAL CALENDAR T R A I N I N G
The following social activities are planned for 2011. Please add the dates to your diaries, but note that some details are still to be finalized – updates will be provided via future Newsletters, Facebook & Google groups
Training
Full details of training session and venues can be found on the Club website
If you have any feedback on club socials, or ideas for future events, please contact [email protected]
CHARNWOOD SOCIAL CALENDAR
Club Kit
C L U B K I T
HOODIES TECHNICAL T-SHIRTS PLAIN T-SHIRTS CYCLE JERSERYS TRI SUITS
To place an order for club kit, please complete the form below and return to [email protected] or speak to any member of your club committee
Charnwood Tri Club KIT ORDER FORM KIT ITEM
Gender
ADULT SIZES
Delete as appropriate
No. of each size XS (8)
S (10)
M (12)
L (14)
XL (16)
Hoodie Technical T-Shirt Plain T-Shirt Cycle Jersey (Long Sleeved)
Cycle Jersey (Short Sleeved)
Tri Suit (2XU Comp) Print name on Tri Suit?
JUNIOR SIZES Hoodie Technical T-Shirt Tri Suit
Unit Price
Total
£15 £8 £6
£ £ £
Male / Female
£48
£
Male / Female
£42
£
Male / Female
£75
If yes, name to be printed:
+£4
Yes / No 7-8
9-11
1213
1415
£
1618
£10
£
Junior Technical T-Shirts will be available shortly
£35
TOTAL COST Cheques payable to Charnwood Triathlon Club
Would you be interested in any club branded kit not currently available?
£
£
