NEW MEMBER: Matt Lunt LEVEL 1/LEVEL 2 COACHING ...
Newsletter 272
NEW MEMBER: Matt Lunt
NTC CHRISTMAS AWARDS EVENING Saturday 13 December 7:30 till midnight Hog Roast and Disco Tickets now available and will be on sale at sessions this week (Tuesday, Wednesday and Friday) Adults £12 U16’s £5.00 U2’s Free
LEVEL 1/LEVEL 2 COACHING INFORMATION: There are still some places on both courses. The course fee for L1 is £320 and for L2 its £520. All cheques must be payable to Triathlon England West Midlands. Places can only be confirmed once forms have been submitted and payment has been made.
MONDAY SWIM SESSION 10 NOVEMBER Warm up 4/10 80m Freestyle 80 Backstroke swim/drill - fins 80 Kick on L/R – streamline – fins 80 6.3.6 – fins Build off 45 secs
Message from Mel Humphreys (WM Young person coordinator) The West Midlandss Triathlon Awards Evening is fast approaching (on 30th November) and, so far, there are very few of you who have signed up to attend.
6 x 20 3 x on Back fly kick - fins 3 x on front fly kick - fins Main CSS Test 400m PB 10 mins easy recovery 200 PB 200 FS Pull – paddles and pull buoy 6/10 30 secs rec 200 FS kick – kickboard - no fins repeat Or if attended Friday’s session 12 x 100 FS CSS - 15 secs rec 400 FS 100 K,P,D,S Cool Down 4/10 200 Backstroke swim/drill
Over the next few days, the committee will need to make a decision as to whether to go ahead, or cancel, depending on numbers attending. Can I please urge you to sign up a.s.a.p. if you are intending to come... https://www.entrycentral.co m/index.php?festivalID=170 ... in order that we can determine final numbers. Remember - prize winners tickets are free! It is a lovely afternoon of prize-giving and celebration for everyone who took part in the series, and also to congratulate our workforce award winners, club of the year, event of the year and junior league winners.
TUESDAY INTERVAL SESSION 11 NOVEMBER The runners completed another session to the whistle this week. We started with the usual warm up: few laps steady, 2 sprint line laps, 1 progressive lap, drills and then strides. The main set for the seniors was 6 X 3 minute efforts with 2 minute jog recoveries. Jo Donnelly once again led the stretches prior to the cool down.
FLYING FOX 10 RACE REPORT (Dale Colclough) 10 years since my last FF10. So when our trip to the lakes was cancelled I though why not. I knew I was in decent shape and was confident of having a good chance of winning the v55 cat. I enjoyed a good warm up run with fellow TRC mates before lining up for the start. I spotted Rob Tabbanor and Melvin Askey who I knew would be my main rivals in the v55 category. I decided that times were not important today and would instead let Rob and Melvin dictate the pace early on. Thankfully neither of them set a blistering pace so we ran together for 5 miles at 6.40 pace which felt pretty relaxed. I kept tucked in behind Rob selfishly letting him shelter me from the breeze. As we climbed the hill between 5 and 6 miles Rob beckoned me through. He is coming back from injury and was lacking his usual strength. This should have been my signal to wind up the pace as I knew Melvin struggles a little on the climbs. I was enjoying the more relaxed pace though and was confident I would get away from Melvin in the later stages. I tried putting in two or three surges (none of them in earnest) to see if Melvin was up for the challenge. Each time he picked up the pace and remained firmly on my shoulder. Then at 8 miles it was Melvin who started to wind up the pace. It took me by surprise and for the next two miles I found myself hanging on as we ran close to 6min mile pace. With 400yrds to go I knew I had to get past him before the turn in to the field. Melvin had different ideas though and put in a tremendous final effort to hold me off. He beat me by a second and I spend 2-3 minutes in a crumpled heap trying to get my breath back. When I did get up I quickly found Melvin and congratulated him on his win and thanked him for what was the best race I had been in for years. Yes I'd come 2nd but I can honestly say the better man won on the day and I had thoroughly enjoyed the competition. CYCLOCROSS TRAINING Next Sunday we will be starting a new session for members wishing to take part in Cyclocross. We will be meeting at Ford Green hall at 11am for an introductory 1.5 hour session. The riding will take place on the local trails of Chatterley Whitfield Country Park and we will be focussing on the technical skills required for cyclocross racing. We will be riding on a variety on surfaces: muddy fields, woody trails, wooden bridges, tarmac, pebble paths, hills and descents. Cyclocross bikes or MTB are suitable.
WEDNESDAY WATT BIKE 12 NOVEMBER
Another bumper turnout for our popular Watt Bike session this week. Thank you to everybody who brought their bikes and turbos along. We again had a mixture of testing (for those not previously completed) and the scheduled session – this week done in the endurance zone, 20/15/10 minute blocks with 5 minutes steady in between each block. The projector was working this week so Ken was able to deliver his short presentation prior to the session start with a focus on the various ways of measuring your effort. We also included a period of stretching after the main set and members were rewarded with cake generously donated by Biddulph High School.
FRIDAY SWIM SESSION 14 NOVEMBER Warm up 4/10 80 Freestyle 80 Backstroke swim/drill - fins 80 Kick on L/R –fins 80 Zipper -fins 80 6:3:6-fins Build - off 45 secs 6 x 20 Fly kick under water – finish FS Main 7/10 12 x 100 CSS – 15 secs rec 60 secs rec 400 as 5K, 5D, 5P, 5S 6/10 Cool Down 4/10 200 Backstroke - fins
Swimmers had the opportunity to use the Finis tempo trainer this week. Lanes 1, 2 and 3 were set off at different paces taking it in turns to draft and swim each 20m in a set time.
PARKHALL CROSS COUNTRY Well done to those who competed at Parkhall this Saturday in the 3rd race of the North Staffs Cross Country League. Some NTC members were once again competing for their individual Athletics Clubs but we also had runners out representing NTC which bodes well for next season where we hope to be competitive as a team in many of the categories. Here are some photos of the NTC runners:
SATURDAY GROUP RIDES 15 NOVEMBER
We had 2 groups out this week. The steady group led by Ken did a 60m loop with a café stop at Tillys in Bunbury. Paul led the fast group, an undulating ride of 60m with a proposed café stop at Hawkstone Park…… but it was shut, so we rode on further to get refreshments at FordHall farm near Market Drayton.
SUNDAY RUN 16 NOVEMBER
It was good to see so many out on the steady run this Sunday – some running on tired XC legs and some preparing for the Conway Half Marathon next weekend.
CRAIG’s RIDE FOR THE DOUGIE MAC Craig Ashton organised a ride from Vekta Velosport this Sunday to raise funds for the Dougie Mac who are looking after Craig’s dad. Kristian House gave of his time to ride out with the group, 700+ strong! He also donated a signed cycling jersey which was raffled off to boost the money raised.
Craig expects to raise about £1000 for the day which is a great achievement.
www.justgiving.com/Craig-Ashton/
NEW MEMBER: Matt Lunt
NTC CHRISTMAS AWARDS EVENING Saturday 13 December 7:30 till midnight Hog Roast and Disco Tickets now available and will be on sale at sessions this week (Tuesday, Wednesday and Friday) Adults £12 U16’s £5.00 U2’s Free
LEVEL 1/LEVEL 2 COACHING INFORMATION: There are still some places on both courses. The course fee for L1 is £320 and for L2 its £520. All cheques must be payable to Triathlon England West Midlands. Places can only be confirmed once forms have been submitted and payment has been made.
MONDAY SWIM SESSION 10 NOVEMBER Warm up 4/10 80m Freestyle 80 Backstroke swim/drill - fins 80 Kick on L/R – streamline – fins 80 6.3.6 – fins Build off 45 secs
Message from Mel Humphreys (WM Young person coordinator) The West Midlandss Triathlon Awards Evening is fast approaching (on 30th November) and, so far, there are very few of you who have signed up to attend.
6 x 20 3 x on Back fly kick - fins 3 x on front fly kick - fins Main CSS Test 400m PB 10 mins easy recovery 200 PB 200 FS Pull – paddles and pull buoy 6/10 30 secs rec 200 FS kick – kickboard - no fins repeat Or if attended Friday’s session 12 x 100 FS CSS - 15 secs rec 400 FS 100 K,P,D,S Cool Down 4/10 200 Backstroke swim/drill
Over the next few days, the committee will need to make a decision as to whether to go ahead, or cancel, depending on numbers attending. Can I please urge you to sign up a.s.a.p. if you are intending to come... https://www.entrycentral.co m/index.php?festivalID=170 ... in order that we can determine final numbers. Remember - prize winners tickets are free! It is a lovely afternoon of prize-giving and celebration for everyone who took part in the series, and also to congratulate our workforce award winners, club of the year, event of the year and junior league winners.
TUESDAY INTERVAL SESSION 11 NOVEMBER The runners completed another session to the whistle this week. We started with the usual warm up: few laps steady, 2 sprint line laps, 1 progressive lap, drills and then strides. The main set for the seniors was 6 X 3 minute efforts with 2 minute jog recoveries. Jo Donnelly once again led the stretches prior to the cool down.
FLYING FOX 10 RACE REPORT (Dale Colclough) 10 years since my last FF10. So when our trip to the lakes was cancelled I though why not. I knew I was in decent shape and was confident of having a good chance of winning the v55 cat. I enjoyed a good warm up run with fellow TRC mates before lining up for the start. I spotted Rob Tabbanor and Melvin Askey who I knew would be my main rivals in the v55 category. I decided that times were not important today and would instead let Rob and Melvin dictate the pace early on. Thankfully neither of them set a blistering pace so we ran together for 5 miles at 6.40 pace which felt pretty relaxed. I kept tucked in behind Rob selfishly letting him shelter me from the breeze. As we climbed the hill between 5 and 6 miles Rob beckoned me through. He is coming back from injury and was lacking his usual strength. This should have been my signal to wind up the pace as I knew Melvin struggles a little on the climbs. I was enjoying the more relaxed pace though and was confident I would get away from Melvin in the later stages. I tried putting in two or three surges (none of them in earnest) to see if Melvin was up for the challenge. Each time he picked up the pace and remained firmly on my shoulder. Then at 8 miles it was Melvin who started to wind up the pace. It took me by surprise and for the next two miles I found myself hanging on as we ran close to 6min mile pace. With 400yrds to go I knew I had to get past him before the turn in to the field. Melvin had different ideas though and put in a tremendous final effort to hold me off. He beat me by a second and I spend 2-3 minutes in a crumpled heap trying to get my breath back. When I did get up I quickly found Melvin and congratulated him on his win and thanked him for what was the best race I had been in for years. Yes I'd come 2nd but I can honestly say the better man won on the day and I had thoroughly enjoyed the competition. CYCLOCROSS TRAINING Next Sunday we will be starting a new session for members wishing to take part in Cyclocross. We will be meeting at Ford Green hall at 11am for an introductory 1.5 hour session. The riding will take place on the local trails of Chatterley Whitfield Country Park and we will be focussing on the technical skills required for cyclocross racing. We will be riding on a variety on surfaces: muddy fields, woody trails, wooden bridges, tarmac, pebble paths, hills and descents. Cyclocross bikes or MTB are suitable.
WEDNESDAY WATT BIKE 12 NOVEMBER
Another bumper turnout for our popular Watt Bike session this week. Thank you to everybody who brought their bikes and turbos along. We again had a mixture of testing (for those not previously completed) and the scheduled session – this week done in the endurance zone, 20/15/10 minute blocks with 5 minutes steady in between each block. The projector was working this week so Ken was able to deliver his short presentation prior to the session start with a focus on the various ways of measuring your effort. We also included a period of stretching after the main set and members were rewarded with cake generously donated by Biddulph High School.
FRIDAY SWIM SESSION 14 NOVEMBER Warm up 4/10 80 Freestyle 80 Backstroke swim/drill - fins 80 Kick on L/R –fins 80 Zipper -fins 80 6:3:6-fins Build - off 45 secs 6 x 20 Fly kick under water – finish FS Main 7/10 12 x 100 CSS – 15 secs rec 60 secs rec 400 as 5K, 5D, 5P, 5S 6/10 Cool Down 4/10 200 Backstroke - fins
Swimmers had the opportunity to use the Finis tempo trainer this week. Lanes 1, 2 and 3 were set off at different paces taking it in turns to draft and swim each 20m in a set time.
PARKHALL CROSS COUNTRY Well done to those who competed at Parkhall this Saturday in the 3rd race of the North Staffs Cross Country League. Some NTC members were once again competing for their individual Athletics Clubs but we also had runners out representing NTC which bodes well for next season where we hope to be competitive as a team in many of the categories. Here are some photos of the NTC runners:
SATURDAY GROUP RIDES 15 NOVEMBER
We had 2 groups out this week. The steady group led by Ken did a 60m loop with a café stop at Tillys in Bunbury. Paul led the fast group, an undulating ride of 60m with a proposed café stop at Hawkstone Park…… but it was shut, so we rode on further to get refreshments at FordHall farm near Market Drayton.
SUNDAY RUN 16 NOVEMBER
It was good to see so many out on the steady run this Sunday – some running on tired XC legs and some preparing for the Conway Half Marathon next weekend.
CRAIG’s RIDE FOR THE DOUGIE MAC Craig Ashton organised a ride from Vekta Velosport this Sunday to raise funds for the Dougie Mac who are looking after Craig’s dad. Kristian House gave of his time to ride out with the group, 700+ strong! He also donated a signed cycling jersey which was raffled off to boost the money raised.
Craig expects to raise about £1000 for the day which is a great achievement.
www.justgiving.com/Craig-Ashton/
