April
This weekend, a number of coached athletes are racing in and around London.
Paul Lanzoni racing the Ful-On Duathlon
Corey Dawson and Ed Kirk-Wilson running the London Marathon
Tamsyn riding a 50m TT out in Hertfordshire (TBC!)
Good luck team!
------------------------------------------------------------------------------------------------
The last pre-season Triathlon Training day is this Sunday 18th April at Richmond Pools on the Park. For more information and availability please see the Training Days page.
Ironman France Triathlon Training camp
Escaping to the warmer weather in Nice over the Easter weekend has been a tradition for us the last few years, particularly when the English winter has the sort of ongoing impact on long-distance triathlon training this year! The south of France generally offers sunshine, hills, great food and a fantastic change of scenery to boost motivation. An added bonus is that Nice is easy to fly into and we have a long established base right on the Ironman France bike course. Over the 4 days we train through a structured program of sessions which include guided rides over sections of the bike course, specific tips on tackling the 3 very different climbs, pacing, descending & nutrition. The highlight of the camp is riding the majority of the bike course on the final day and putting everything into practice!
Read about the training camp here, or Tarek's latest blog
Dambuster Duathlon podium
Tamsyn made a strong start to a season racing middle distance triathlon, with an excellent age group podium finish at the Dambuster Duathlon on Saturday 20th March. She finished 5th female overall in a time of 2:26:34. Results link below:
54 9 TAMSYN CLARK F TRI FORCE 30-39 00:41:57 01:23:13 00:21:24 02:26:34
Spring Ballbuster Duathlon win
Coach Fi with nearly a 10 minute lead on the bike and the overall female win in the bag, at the Ballbuster Duathlon on Saturday 6th March.
Her race report and blog can be found on the Planet-X website
Results can be found on the Human race website. Winning splits:
8m run 52:12, 24m bike: 1:21:35, T2 01:33, 8m run 1:00:18
Finishing time: 3:17:40
February news
Starting off 2010 with some early running performances pre-season...
First up Paul Lanzoni smashing his 10k PB at the Regents Park 10km event on Sunday 7th Feb, running almost a minute quicker in 37:39 (prev 38:25). Paul raced strongly throughout with consistent splits on each of the 3 laps, showing significant endurance gains as a result of his winter training schedule.
Coach Fi raced at the Merrell Tuffman 10km event, finishing 15th overall and posting a winning margin of nearly 7 minutes over her female competitors. Strength and endurance prevailed on this super hilly terrain, on the downhill MTB course which ensured plenty of mud, single track, drops and climbs.
For the event race report and gallery visit the Human Race website.
Paul raced the Big Cow Duathlon at Milton Keynes two weeks later, producing a great result. Check out his race report and update on training over the winter, performance improvements in bike power, run speed and endurance.
Training camps for 2010 - booking now!
April 1st-6th - Ironman France Training camp, Nice France - 2 places left!
May 9-15th - Olympic & middle distance Triathlon Training camp, French Alps
May 16-22nd - Ironman/ long and middle distance Triathlon training camp, French Alps
June TBC - Bala Triathlon Training camp, Wales UK
July 7th-14th - Tour de France Triathlon Training camp, French Alps
Check out the Training camps page for further information
Happy New Year
2010 is here and most of us have had time to review the 2009 season. At this time of year we make well intended resolutions and plan our year ahead. Do you feel you would benefit from help with periodising your triathlon season and planning races? In order for you to have a successful race season and achieve your goals, why not consider signing up for the January Training camp?
Venue: Richmond
Date: Sunday January 31st 2010
Each training day consists of a full program of swim, bike and run sessions where you'll obtain technical advice and tips for improvement. We also have seminar workshops specific to the time of year relative to the triathlon season, so the early camps tend to feature nutrition seminars, functional core strength sessions, race planning, and technical analysis to help you improve and develop as an all-round triathlete and most importantly train specifically with the time you have available!
More info can be found on the Training Day page, including how to book your place.
Numbers are limited to ensure optimal coach:athlete ratios!
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
December
First time Ironman Corey raced overnight in Busselton at Ironman Western Australia, finishing in 10:33:53. He had a fantastic race in very hot conditions by the looks of the live coverage! Swim 55:08, Bike 5:12:15 and run split of 4:17:32.
November
Angela 'enjoyed every minute' of her race at the 70.3 World Championships on Saturday 14th November in Clearwater, Florida. She posted a personal best performance at the half Ironman distance of 5:30:29 and achieved her identified goals for the race. Great job!
Ange's race report can be found on her blog page and we'll have some pics soon!
Results: http://ironman.com/assets/files/results/worldchampionship70.3/2009.pdf (p30)
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
By popular demand from a number of triathletes swimming at Richmond Pool on Weds and Sun, one of our weekly swim sets will be made available for catch up or further practice in your own time. Please click on the Swimming tab above or you can find the sessions here
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
The final Training day for 2009 will be on Sunday 1st November at Richmond (am) and Hillingdon (pm). This is a great opportunity to obtain feedback and recommendations on improving your swimming technique by opting to be filmed during the session, for analysis after a well earned breakfast at Austins cafe. There will be a group riding session at the cycle track to hone cornering and descending skills at speed and a run session to identify mile pacing. Please see flyer below for details and how to book your place. Numbers are limited on all one-day training camps, to ensure optimal coach-athlete ratios
Please see Training Days page for more info and how to book your place
October
Regular Triathlon swim sessions have started at Richmond Pools on the Park
Weds evening 9-10pm and Sunday morning 7-8am for triathletes of all abilities
These are coached sessions incorporating elements of triathlon specific open water swimming techniques with a basis of aerobic conditioning. They will be running through until December 13th 2009
For more information Download TRIATHLON SWIM SESSIONS RPOTP 2009
==================================================================
A perfect Autumn day for cycle training at the track!
Training day 4th October
The next one-day training camp incorporates technical aspects of cycling, including cornering and descending, swim training for fitness, paced running to identify target mile pace, race planning and nutrition. More info can be found on the Training Days tab, including how to book your place.
This is one of regular monthly training days/ camps to focus on specific aspects to help you improve, develop new areas of your triathlon performance and enhance your training
--------------------------------------------------------------------------------------
Super September performances....
The London Duathlon, Richmond Park 13th September
Ashley, Corey, Paul & Martin all turned their hand to Duathlon at the weekend to put their late season fitness to the test. Transition skills had been practiced to elastic band perfection at the Triathlon Europe Training day, new carbon bikes had been set up for serious time trialling and aero lids were newly unpacked from their boxes ready for the occasion. They didn't disappoint!
Their results were:
Ashley Winkworth 1:42:15 = 9k Run 38:11, T1 0:43, 20k Bike 40:08, T2 1:52, 5k Run 21:23
Corey Dawson 1:36:55 = 9k Run, 34:49, T1 2:44, 20k Bike 39:02, T2 1:17, 5k Run 19:04
Paul D'Arcy 1:44:22 = 9k Run 37:58, T1 1:47, 20k Bike 42:21, T2 1:00, 5k Run 21:18
Martin Lynch 1:37:11 = 9k Run 37:18, T1 1:19, 20k Bike 38:14, T2 0:56, 5k Run 19:27
Martin's supersonic effort into T2 gave him the sub one-minute title, however at a cost! We'll post some pics to tell the full story, and perhaps a race blog to follow ;-)
Great efforts and some serious improvements from each of them in just a matter of months.... I also noticed Paul Lanzoni from the April Training camp, in the results with a great time of 1:35:57!
ITU World Triathlon Championships, Gold Coast Australia 12th Sept
Roz enjoyed sunny racing in Australia at her first World Championships, and her efforts to hone her speed since Ironman Germany in July clearly paid off! Her hard earned PB of 2:30:34 was well timed for the World Championships aided by a very good taper to compensate for the long haul travel. A great way to end a hugely varied race season for Roz, she's been celebrating big time.
|
Roslyn MCGINTY |
|
02:30:34 |
00:28:33 |
01:10:46 |
00:47:22 |
|
|
|
|
The Vitruvian Middle Distance Triathlon 5th September
Firstly by Tamsyn who put in a solid performance, finishing 8th overall in the female field and an impressive 5th in a very competitive age-group! Tamsyn's race report can be found on her blog page
Her PB finishing time in 4:57:29 was made up of:
Swim 00:36:57, T1 00:03:09, Bike 02:55:47, T2 00:01:38, Run 01:52:08
Angela finished 11th in her age group with a great 5:29:42. She is well into her preparation for the 70.3 World Championships in Clearwater in around 10 weeks' time! Read her race report here.
Her PB for this course and distance panned out like this:
Swim 00:36:57, T1 00:03:09, Bike 2:55:47, T2 00:01:38, Run 01:52:08
Last and not least - Emma bravely finished despite suffering hypothermia on the bike and suffering for well over 3 hours! She is racing next weekend at Bala to secure a place on the GB team for the European Triathlon Championships in 2010.
Happy recovery ladies!!! Full results on the pacesetter events website
----------------------------------------------------------------------------------
The Eireman Triathlon - hit by hurricane Ben?!
Picture courtesy of Jay Prasuhn, Senior editor, Triathlete magazine
Jay's coverage of the race can be found on the Triathlon Competitor site
10th overall and 2nd female on a day where over a third of the field didn't finish due to the high wind and rain front blowing in off the Atlantic. The Tour of Ireland riders on the same day experenced a similar scenario, many of them also abandoned the final stage so much so that they ran out of space in the team cars!
Fiona's Planet-X race report
Eireman Triathlon results: Download Full Distance
-------------------------------------------------------------------------------------
Cambridge triathlon
Fastest bike split and a podium for Tamsyn!
Tamsyn had a great race at Cambridge to lead the women out of the water with her customarily strong swim and continued to put time into the field on the bike with the fastest female bike split!! Her efforts on those turbo sessions using specific watt intervals, time trialling and even on the MTB has certainly paid dividends on race day. We have been working on specific training with power since Tamsyn's hubby Stuart upgraded her bike with a power meter! Her running has improved this season and she dug in to hold her lead into the final km of the 10km run, finishing second overall and easily winning her age group. It's fantastic to see her terrific return to form after quite a few derailed seasons, her consistent training is producing some great results....
Roz enjoyed the fast course around Hyde Park and finished top ten in her age group. This was part of her preparation for the ITU age group World Championships in Australia in September. Roz has been honing her speed since IM Germany and is looking forward to what will be her first opportunity to race for Great Britain. Best of luck with your final preparation!
Cambridge Triathlon race report
This weekend sees a number of Tri Europe coached athletes racing:
IM70.3 Germany - Corey Dawson will be going for his first attempt at the middle distance/ 70.3 and the hilly bike course should present no major problems to him after his efforts up Mt Ventoux at the Etap du Tour last month!
Cambridge Olympic distance Triathlon (16th Aug) sees Tamsyn, Angela and Jonno lining up to race and some possible podiums and PB's!
Hyde Park Olympic distance Triathlon - Good luck Ros, this will be great preparation for your trip down under to the World Championships on QLD's Gold Coast next month!
London Triathlon
Paul, Martin & Corey raced at the London Triathlon over the weekend of the 8/9th August. The boys blew away their PB's having trained on strongly and consistently since Windsor in June. No slacking!
Corey was first out of the water and finished 3rd in his wave, Martin set a new PB shaving nearly 10 minutes off his time from Windsor and Paul enjoyed a strong bike and sub 20 minute 5km run over the sprint distance. Well done guys!
------------------------------------------------------------------------------------------------
Ironman UK
Sunday 2nd August @ 7:20pm
Michelle successfully completed the Bolton IMUK course in 12:45:52, finishing 23rd overall and 2nd in age group 40-44F. Congrats on becoming the 4th Triathlon Europe athlete to join the Ironman ranks this season :-) We'll check in with her tomorrow to see if a lttle trip to the big island of Hawaii in October looks likely!
Sunday 2nd August @ 6pm
Michelle is currently somewhere out on the marathon course in Bolton, leading her age-group! Looks like a longer than 3.8k swim course and tough 112 mile bike, going on the Pro's times. Quite difficult to follow or track athletes competing today due to lack of intermediate timing splits! Builds the suspense while you wait for them to finish I guess :-) Go Michelle - looking forward to seeing you finish soon....
number 949 http://ironman.com/events/ironman/uk?show=tracker
French alps Training camp - Tour de France week
We have had a fantastic start to the camp, with more great weather as we experienced during the May camp +28 degrees. Yesterday we began the day with a coached swim session before riding through to the Swiss border over the Col des Montet and up to the Emosson dam. This is a stunning climb overlooking Mt Blanc and the Chamonic valley. 11km climb of 800 vertical metres. A nice start to the camp....
Stage 16 of the Tour de France provided a great opportunity to ride the Saint Bernard pass from Martigny to the top of the Col de Grand Saint Bernard. This is another challenging climb of 26km, however with a consistent average gradient of just 6% it felt relatively easier today by comparison :-) That is until you climb the final 5km out of the tunnel, which is 10% in places. The sights and sounds of the tour are best shown in the images below. Everyone enjoyed their experiences immensely today, and the training was challenging for all in this mountainous environment.
Tomorrow the plan is to enjoy a lake swim in the morning before riding the last two climbs of Stage 17 of the TDF. The Col de Romme is beautifully scenic and varied climb on the way to the Col de Columbiere at 1617m which has a seemingly never ending final ascent to the summit.. Allez!
Well done Ironman Switzerland finishers!
Gareth finished in 11:35 and Vikki in 12:10, superb efforts for first timers. Vikki was involved in a crash shortly after setting off on the bike and despite sporting a fair amount of road rash including BOTH knees didn't give up and finished with her trademark smile. You can read about her race and determination to finish here. Gareth has written a race report, which can be found on his blog page here
The good news is - it should be relatively easier next time, although no Ironman day is ever predictable OR easy ;-)
July brings Ironmen and women
Well done to Roz finishing her first Ironman race in Germany last weekend. She battled through a particularly nasty dose of food poisoning in the 3 days preceding the race and had a very tough day surviving on a minimal nutrition strategy. Having committed to all the training and preparation for the best part of this year, she wan't about to consider a 'DNS' or a 'DNF' having come so far. Roz's great mental mental attitude ensured she 'finished the damn thing' with a smile! Huge congrats - that sure takes grit and determination. The next one will be easier :-)
Gareth and Vikki make their Ironman debuts at Switzerland on Sunday. Rav has very unfortunately been struck down with swine flu and is making a steady recovery, however won't be racing. Rumour has it that Mr Moffs might well be reversing his decision about not toeing the start line early Sunday morning!
Keep up with how they are doing on Sunday, here:
http://ironman.com/events/ironman/switzerland/?show=coverage
Gareth #831, Jonathan #2111, Vikki #801
A round up of race results
Nearly all of the Triathlon Europe athletes have been out and about racing since the season officially began in April. Here are some of their successes....
June
Sunday June 7th - Weymouth middle distance triathlon
Vikki made her comeback to triathlon in a great way, having not raced since London Triathlon 2005. She finished in 5:13:45 and 3rd in her age group, a great result for her with so much more to come. Vikki has only been training since February!
Sunday 14th June - Windsor Olympic triathlon
Ashley is a newcomer to triathlon, and has been training since March for his first attempt at the Olympic distance at Windsor. Carrying a few old running injuries which limited his training significantly, a focus on developing strength and speed on the bike and improving his swimming, he finished in a very respectable time of 2:33:12.
Sunday 14th June - Bala middle distance triathlon (National Championships)
Great performances all round at the British long distance championships, over a hilly course in a beautifully scenic part of north Wales.
Gareth Anderson 5:08:43
Tamsyn Clark 5:21:43
Ros McGinty 5:30:37
Fiona Moorehead-Lane 4:35:17 (3rd female) winner of age group long distance title
Gareth and Ros used the race as part of their final preparation for IM Switzerland and IM Germany, and are both looking in great shape to take on their first attempt at the IM distance next month. Tamsyn is making a great return to racing this season, moving up in distance from her previous short course background.
Fiona's race blog can be found on the Planet-X website
Sunday 14th June - UK70.3 Wimbleball
Michelle enjoyed probably the toughest race she has done to date, as IM70.3 is not for those with a hill phobia! She raced strongly for a podium age group finish in 6:01:41, and was faced with the pleasant surprise decision about a qualification slot for the World Championships in Clearwater this year. A nice decision to be faced with, however she declined it with her goals set on Ironman this year
Saturday 21st June - Dambuster triathlon
Angela had a great race to finish in what she suspected was a PB in 2:42:48, which placed her 16th in her age group. A nice effort before a well earned mid-season break!
Sunday 22nd June - Harwich Triathlon
Darren restored some form with a nice win by a few minutes at Harwich in 2:07:52! His blogspot can be found here http://www.darrentreadaway.blogspot.com/
------------------------------------------------------------------------------------
May
Sunday 24th May - Merchant Taylor Triathlon
Michelle Ford and Tamsyn Clark both finished on the female podium and had great individual races, finishing 2nd and 3rd in the women's race. Michelle had the bonus of winning her age group in 2:36:40, with one of the fastest female 10k run splits of the day and Tamsyn finished second in her age group with a 2:38:19.
Sunday 24th May - Barcelona middle distance triathlon
On the same weekend, Angela, Jonathan and Rav found themselves racing under very warm conditions in sunny Spain. Their results were:
Angela 5:58:10 (22nd out of 48 in age group)
Jonathan 5:26:33 (56th from 116 in age group)
Rav 5:25:47 (132 out 257 in age group)
Sunday 31st May - Swashbuckler middle distance triathlon (New Forest)
Roslyn McGinty 5:20:05 (6th in age group) A nice lead up race into Bala middle distance in June and then forward to IM Germany on July 5th!
---------------------------------------------------------------------------------
Triathlon Europe May Training camp
Just back from a simply fantastic week training in the alps, with brilliant sunny 30 degree weather most days facilitating all the sessions beautifully. We rode many of the significant climbs in the region Emosson dam (1980m), Col des Aravis (1460m), Col des Montets (1416m), and Col de Columbiere (1610m) where the Tour de France will pass through on stages 16 & 17 in July. The lake swims, run sessions and brick sessions all contributed to a solid week of training in stunning surroundings. So often it is the people that make all the difference to how enjoyable a training camp can be, as well as how much you can get out of yourself when training together!
See Training camps page
