Tomorrow’s run session is back to intervals around Knole House.
As usual we’ll meet at the Leisure Centre at 6:45pm to jog over to the park together. Nice chance to chat and catch up whilst we warm up.
We’ll base ourselves at our favourite corner of the house. Anyone who arrives late, please meet us over there.
Plan this week is slightly longer intervals. The session should feel challenging. You might need to adapt it depending on what else you have going on this week. On the other hand it should be very beneficial if you have races coming up in the next month or so.
Thirteen riders made the trip to Grain for the Inter Club Time Trial on Saturday. They were almost outnumbered by the 7OaksTri marshalls!
Thanks to very strong rides by Andy and Shaun, together with Glenda gamely putting in a ride when she'd really only intended to help with the organization, very little has changed with the inter club competition: 7Oaks still leads with 130, Sydenham 79, GS Avanti 76
by John Davie
We flew to Mallorca on Thursday morning as newspaper headlines proclaimed 'UK to be warmer than Barcelona and Ibiza this weekend' with a forecast for race day that was somewhere between awful and hideous. As it turned out though the weather app had been overly optimistic.
At the University of Kent we are currently carrying out some research looking at the diagnosis of Exercise Induced Bronchoconstriction (EIB). EIB is a form of exercise induced asthma and occurs frequently in athletes. In fact, we have recently found that around 80% of GB swimmers and around 30% of Premiership footballers have EIB.
Wally Hall Pool is closed on Friday evening due to a technical problem. So the swim session is cancelled.
The swim sets for this week are here.
As a result of the pool closure Friday, the last of Dave's 5 coaching practice sessions has been moved to Sunday.
Race report from Sam Begg:
The weather was fantastic, my family came to cheer, the GB team was over 100 strong, fast course, great support. Great event.
10km Run/60km Bike/10km Run 52:03/1:57:28/54:07 Total 3:47:10. 16th in AG.
7OaksTri again took down the Inter Club TT on Saturday with 5 in the top 7 riders.
Conditions were good so times were fast. Neil Harris clocking an eye watering 20:14. That is very close to setting off speed cameras in built up areas.
It was Sam Glover's first TT. A very short 24 a well deserved reward.
Andy Ten-broeke brought the wrong shoes and still managed to beat most of the field without his feet clipped in!
Andy Evans got a pb on his birthday.
We arrived in Majorca to cold and rain. This was not in the manual. Together with smooth tarmac, I had been banking on the warm sun to miraculously boost my riding average. Happily day two conditions were much improved allowing me to develop a comedy bikers tan whilst enjoying a leisurely ride, coffee, lunch and even a little shop with Nick around Alcudia and Pollenca. Lucky for Nick he had to collect his brother from the airport so husband had to deal with mucho faffing for the rest of the evening.
Fortunately the temperature had risen before bank holiday Monday morning. Transition had mopved up to a new block paved car park nearer the entrance. There were quite a few spectators creating a good atmosphere as the run passed round the running track each lap. Although relatively dry down at the leisure centre, the roads were wet through the lanes at the top of the hill, making the descent of Carter's hill treacherous!
Sam Begg and Cath Linney comfortably won the 'double distance' events by ~8 minutes and ~16 minutes respectively!
Another very strong showing from 7Oaks Tri
Sam was 2nd overall
Susan was 1st Lady
We had 3 in the top 5
Update: After this event 7OaksTri has 71, Sydenham Wheelers have 44 and GS Avanti have 32 points.
In the Club Mens Competition Neil Mc is in the lead with 17, Martin has 12. In the womens, Val has 19, Susan 10.
Next event is 7/5/2016 at 7:15am on the very fast A21 Tonbridge course
After the club Triathlon on 17 April we received this letter from our nominated charity - ellenor who provide support to families facing terminal illness. We gave them ten places at the triathlon -
Hope you are well and have recovered following last weekend.
Great swimming at the pool last night. Nearly every lane hit the tough split times we asked for.
A couple of people asked for links to video of good swimmers.
There are many, many examples. Here’s the one British Triathlon use as an example. Jono van Hazel. I think Tom would probably say he’s ok too.
As part of gaining a Level 2 BTF Coaching Qualification, I am planning to set up two running sessions on Tuesday evenings before swimming. I'm working with Andy Evans (club running rep) on these and, if there is sufficient interest, we could keep the sessions going throughout the summer.
This weeks Swim Sets are here:
Dave will be leading the Wednesday session again as part of his BTF Coaching Training. This will be the 2nd of 5 sessions on the theme of "Transition to Open Water" and will include some drafting drills and a longish swim.
Some really great work in the pool last night. Chapeau to everyone there who put in such a solid effort on the 30 minute continuous swim.
Here are the average distances and 50m splits for each lane. I took 50m splits for someone of middle speed in each lane in turn. It worked out that Split 1 was between 0-8mins, Split 2 8-16mins, Split 3 16-24mins and Split 4 24mins to the end. I didn't quite get time to do the 4th split for lanes 5 and 6.
Lane Distance (m) time/100m Split 1 Split 2 Split 3 Split 4
Scraping ice off the windscreen before a time trial is becoming a habit this year! Having committed myself to wearing a skin suit, I was fixated on the car's temperature gauge all the way to Lenham commmunity centre for registration. It was a beautiful sunny morning, the temperature was rising quickly and my warm-up consisted of standing in the sun for half an hour.
This weeks Swim Sets are here:
For the next 5 Wednesdays Dave will be leading the sessions as part of his BTF Coaching Training.
The 5 sessions are on the theme of "Transition to Open Water" and will include some longer sets, sighting, deep water start and drafting drills.
BTF Introduces 4th Discipline to Duathlon Championship
The BTF introduced mud wrestling to the British Duathlon Championship last week. Overnight rain meant the poor organizers had to cope with a quagmire in transition and the car park. It caused traffic chaos as many cars had to be towed into and out of the car park by tractor.
The Standard Distance now consisted of: Run 10km, Wallow, Bike 40km,Wait for the queen, Wallow, Run 5km, Best Mud Angel.
A very strong start to the Inter Club Time Trial Season for 7OaksTri.
Chris won the overall. We had 4 in the top 5 and Val was second lady.
Overall standings: Sydenham 22, 7OaksTri 37, GS Avanti 11
We were treated to a beautiful sunny Sunday morning run through the country lanes around paddock wood and a few without sun cream got a sun tan! Congratulations to 'double L' Allan for setting an excellent new pb, Matt Wall for taking some 17 minutes off his TW time from just over a month ago and to Jane Wiley for coming 2nd in her category!