June 2002 - Manchester Triathlon Club

NEWSLETTER ISSUE 154 JUNE 2002
In This Issue:
Cover Story:
Message From
The Chair
By: Cliona Kirwan
ST CROIX HALFIRONMAN
By: Doug CLARK
Favourite Races
By: Rhys Neale &
Dave Deaville
Fishy Business
By: Dave
Quatermain
Coaches Corner
By: Carine van
Schie
Training
Schedules
Race Results
Events Calendar
Did You Know
Junior Section
Message From
The Editor
By: Ryan Bowd
ONCE AGAIN THE NEWLETTER IS LATE…FOR
THIS INCONVENINECE THE EDITOR HAS
BEEN PUNISHED…
HIS PUNISHMENT THE LANZAROTE IRONMAN…READ ALL
ABOUT IT IN THE JULY NEWSLETTER
MESSAGE FROM THE CHAIR
THE MOUNTAIN (MOUNT EVEREST)
Dear Everyone,
I did it!!!! (Mount Everest Marathon) Nine hours and 44 minutes of bloody torture apparently the views were ace - but I was looking at my feet the whole way. So
much for it being downhill. The only downhills were cliff edges!!
We set off from Gorak Shep - 5200m at 6.55am, in sub-zero temperatures, snow and
a mist with visibility of 20m. The only way to find the course was following footsteps
in the snow. Bit difficult over the boulders - nearly got lost in the first 20 minutes, but
luckily a sherpa ran past with a 30kg load - so I could follow him for the 2 seconds
that I kept up with him. The whole experience was so mind- blowing I can't really
describe it. Nepalese people coming out to cheer or laugh or just stare in shock.
Passing all your mates on the out-and-back loop 6 miles from Namchee and stopping
for cuddles cos by then no-one was capable of running. Coming in to the finish line
and running through Namchee with 20 armed soldiers steeping out of my way and
about 15 kids running in with me to cross the finish line with me. I am walking like a
complete cripple at the moment, and have an 8hr walk out of here tomorrow to
hopefully catch a plane back to Kathmandu if the weather clears.
Huge amounts of Love
Cliona
MTC Members, Doug clark & Mike
Little, have Qualified for the Hawaii
Ironman. Read about Doug’s experience in
St. Croix this month and Mike Little’s Lanzarote
Ironman next month.
NEWSLETTER ISSUE 154 JUNE 2002
St Croix International HalfIronman Race Report
Number 7 in a series of at least 7 by
Doug Clark
As a fully affiliated bike-snob, I'd always
thought that anyone who had a rear
sprocket with more than about 22 teeth
was in the sport for the shaved legs and
ought to take up something less exerting.
Like origami. That was before I took a look
at the course profile for Half-Ironman St
Croix. Climbing 600 feet in just 0.7 of a
mile, much of it 18%, when your legs still
have 3 hilly hours of racing to go is a tall
order, so I ate humble-pie and went to the
local bike shop for a 25 sprocket.
Expecting to be laughed at, and to have
my photo placed on a board in the shop
marked "Wall of shame", the proprietor
was very understanding, but also tried to
sell me a kickstand, a bike mirror, a fluffy
saddle cover and a device for keeping rain
off my handlebar shopping basket.
The race consisted of pros chasing
$50,000, less serious pros wanting an
excuse to make their vacations a tax-writeoff, amateurs chasing Ironman-Hawaii
slots, and less serious amateurs chasing
good suntans. My 18 stone travel buddy
Stephan took a rear sprocket with more
teeth than the Beegees, which put him into
the latter category. I had travelled to the
U.S. Virgin Islands to try to get a Hawaii
slot, Stephan was apparently there to get
U.S. Virgins.
The swim start was on an exclusive island
200 yards off-shore. Water visibility was
great but I saw scope for it deteriorating.
The excellent race organisers put a bunch
of porta-potties on a boat and sent them
over, but left them on the boat, secured to
the island by a ramp. I prayed that they
didn't slide overboard.
Hawaii swim record holder Jan Sibbersen
made the rest of us look like deadwood
lost in the surf as he smoked even the pros
on the choppy swim of arguable distance.
My buddy Stephan smoked not on the
swim but on the run. "This guy offered me
a cigarette, he was so friendly, what could
I do?". A couple of beers were also to get
handed up from the numerous feed zones
before Stephan's race was done, but unlike
Ironman NZ in March, he was finishing this
particular race with folk still behind him.
The race is known as "Beauty and the
Beast" for reasons that became apparent.
The course is hilly as hell (hell is probably
hilly, but with less aid stations), on roads
with "challenging" surfaces despite great
efforts by the island to resurface the worst
parts in the days prior to the race.
You know that a stretch of road is going to
be tough if somebody has seen fit to give
it a name. Riding up "The Beast" I started
to understand why there is a market for
34-sprockets, and why the preferred mode
of transport for most islanders is not the
bike but the beat-up Toyota. But there was
more to come. After ascending the Beast
we headed over hills for 20 miles into a
wind that did for my average speed what
Anderson did for Enron Stock.
If the race had one failing, it was that only
a 2nd drafting violation would earn you a
time penalty, effectively making the race
draft-legal until you've had a warning.
The course was on closed roads
marshalled by among others, Rastafarian
Police Officers, who offered plenty of
support. The people on St Croix are
friendlier than any I've met anywhere in
the world. You can't go into any shop or
bar without immediately getting into a
conversation, although it won't be about
the weather. The guys who'd sit all day on
the bench by the hotel watching the world
go by are probably redundant weather
forecasters. Every day is guaranteed 86
degrees, 80% humidity, and windier than
the toilets at Bran-Flakes-R-Us.
The run was on hilly trails/roads around a
golf resort frequented by millionaires and
monkeys, both of whom were too smart to
be outside in the harsh midday weather.
NEWSLETTER ISSUE 154 JUNE 2002
Scared to death of falling apart like a
sandcastle in a tornado during the run, I
set out over-cautiously, running the last 5
miles one min/ml quicker than the first to
secure the last Hawaii slot in M30-34 and
thus a more relaxing June instead of
training for a summer Ironman. It
transpired that the winner of my age group
had already secured a slot in the Hawaii
lottery, so this was the only slot in any age
group to get rolled down. I could have run
4 minutes slower, or indeed joined
Stephan in a quick mid-race beer.
Jan Sibbersen
Doug Clark
Stephan Samuel US
Crossing the line about 27th overall, I was
surprised to see more people than that
lying in the medical tent. Heat exhaustion
and a plethora of crashes had brought a
premature end to many folks races, but at
least they never had to endure the worst
of the run.
The prize presentation was a good event,
back on the starting island, this time by
means of boats. Free beer is a great
concept. This is a fun race, and I'll be
back, assuming American Airlines ever find
my bike.
GER
M2529 26:30 2:33:01 1:36:06 4:35:35 1st Amateur
UK
M3034 33:49 2:39:18 1:36:54 4:49:59 7th Amateur
M2529 60:30 5:05:37 3:34:39 9:40:45 519th Amateur
Doug Clark triathlonbloke@hotmail.com
Favourite races
Favourite race from Rhys Neale
One of my most favourite races is the Club
La Santa triathlon at the end of the Robin
Brew training camp. After 6 days of long
hard windy mountainous rides including
Mirador del Rio, a long but rewarding climb
to the highest point on the island which
overlooks Isla Graciosa some 1500 feet
below, and Haria a 12 mile Alp DuHuez
style climb to a bountiful restaurant on the
top, the race begins! A short 400 m swim
in the lagoon makes you wonder whether
it is worth putting on a wetsuit especially
as you don’t have to wear a top for the
bike run section. And the water is c. 20 c
even in early March.
The bike course is probably the hardest
10-mile course you could experience as it
climbs steeply for 5 miles to Tinajo on top
of the nearest mountain. After the half way
turn point you head back down to La Santa
but instead of freewheeling back at an
anticipated 40 mph you realise you have to
push a big gear to stay at 25 plus into the
strong coastal wind to stay ahead of the
chasing pack. The transition in the stadium
is fun as everyone is there shouting and
taking the piss and you run around the
track before going back on the coast road
to La Santa and back.
This year as I hit the paving on the way to
La Santa village Julian Jenkinson was
already on his way back to the stadium but I consoled myself with the sight of
many bikes still streaming back from La
Santa. Once you turn at La Santa village
and head back finally to the Club the legs
seem lighter and there is some downhill to
ease the strain and some wind in your face
to cool you down. Turning into the stadium
for the final lap around the track forces
you to run faster and there is always a big
crowd jeering and cheering to welcome
you back.
I suppose this shows maybe that I like
short races but I think the scenery and the
unique course make this a race with a
difference and it rounds off a week of hard
training perfectly for me along with a few
cold San Miguels.
NEWSLETTER ISSUE 154 JUNE 2002
Favourite race from Dave
Deaville
Hi Folks
Favourite races Hmmn, let me think,
I suppose my first race must go down as
one of the best, this was the Crew and
Nantwich Novice Triathlon mid July. It has
an unusual swim in an outdoor salt water
pool which sets you off in a party type
atmosphere, its like being at some body’s
barbeque., then a great bike leg which has
a bit of everything for the discerning cyclist
followed by a run around a massive park
where you can have a great picnic after
the race and a look around the
trade/massage tents.
As this was our first novice triathlon we
considered the distances of
800m/20K/2.5k as a dauntingly long way,
so it was suggested by no other than
Jason later to become Ironman Jason that
sustenance was what was required and
essential to keep us going and that we
should stuff a few chunks of marzipan
down our trunks to enjoy en-route, its
logical really! Slow release of almonds
combined with quick release of the sugar,
good idea? Not after a salt water swim and
a sweaty bike ride on a boiling hot day,
one chunk became entangled with various
body parts and at this point became semi
fluid and made a passage between my
trunks and socks, much to the
disappointment of the crowd who gave me
a wide birth, I have yet to find the other
chunks.
Jason was no better off! It was stuck to his
bike, trunks, legs; he looked as if his bum
was melting or he had just fallen off a
wedding cake or something.
Alas the almonds kicked in a few days later
and everything was ok.
An all time great race.
Dave Deaville
(P.S. Jason now eats raw jelly during
racing, and is going for his full trifle at the
end of the year)
Fishy Business
Swimmers!
"A coach is someone who always makes you do what you don't want to do, so you
can be who you've always wanted to be."
Hi folks. More tips and talk from MTC’s
waterworld. Firstly a bid bravo to the
swimmers (see below) who set new
personal bests at the recent 1km time
trials. As the club gears up to the outdoor
season that’s the last trial before the
Summer with the next one happening in
September. Ahhh, what a shame I hear
you cry!
By the time you read this Pete Hopkins and
Jo Weeden will have covered themselves in
glory at the June 1st Budworth Mere 3 mile
open water swim championships without
any of those wimpy wetsuits! In addition a
whole load of our members – and regular
swimmers – will be putting their hard
earned swim fitness to the test and
collecting trophies from up and down the
length and breadth of the UK (watch this
space)
NEWSLETTER ISSUE 154 JUNE 2002
Session info
"There is no glory in practice, but
without practice there is no glory."
Note the changes, which have recently
taken effect
Tuesdays; No change (still 6.30 - 8.00
p.m.)
Thursdays; No swim coach on poolside.
Swim schedule provided by Dave Q to be
written by swimmer on whiteboard. Cost
£1.25 (with Manchester Leisure pass photo / ID required)
Saturdays; Louise Preston to coach for
foreseeable future - focussing particularly
on Lanes 1-3. Swim schedule provided by
Dave Q
Sundays; No change (still 7.15 – 8.45
am) Steve Critchley / Louise Preston to
continue coaching in 2x25m basement
performance pool
The Art of Lateral Movement
(or ‘sculling’)
If you observe most great swimmers from
beneath the water's surface, the best ones
incorporate a lot of lateral movement into
their underwater pull patterns, placing
more emphasis on "holding their ground"
on a particular piece of water—with as
little slippage as possible—than on hand
speed. By doing this, they actually propel
the body past the stationary hand; they do
not pull the hand "through the water."
Sculling
The key to "holding your ground" lies in
lateral movement, commonly known as
sculling. The key to sculling lies in
having complete control of the pitch
of one's hands and, more specifically,
the little finger (LF).
The LF is important because it controls the
pitch of one's hand, which has a direct
influence on the swimmer's ability to hold
their ground, create lift and reduce
slippage.
The principle is simple: if the LF is kept up
through the entire catch phase of a
swimmer's stroke, concentrating more on
lift (which reduces drag) than forward
momentum, slippage is greatly reduced.
Keeping the LF up also initiates a reaction
which forces a swimmer to utilize the
proper muscle groups (triceps, shoulders,
lats and abs) and, in turn, helps create
synchronicity in the timing between a
swimmer's hands and hips—the most
important principle in swimming any stroke
efficiently.
Relax to get fast!
Relaxation is the most commonly
neglected principle in swimming. It is
imperative to remember that to utilize the
effects of sculling, the swimmer must be
completely relaxed from elbow to fingertip,
and especially in the forearm.(see figure 1)
The forearm is where all of the muscles
are housed that control the pitch of the
hand (LF included).
If swimmers can keep their forearms,
wrists and hands completely relaxed, they
should be able to integrate these principles
into their strokes quickly, eventually with
more distance per stroke and much less
fatigue.
Figure 1: Marcel Wouda remains
completely relaxed-from elbow to
fingertips-throughout his stroke.
Lateral Movement Is the Key
The key to reducing slip in your strokes is
NEWSLETTER ISSUE 154 JUNE 2002
to make sure that you never put pressure
on the water or drive with their LF in
toward the body (palm side in). In other
words, you should always put pressure or
drive away from your body's centre of
gravity, sculling to the outside.
When you think about any strength-based
task we do on land, it is clear that the task
is more easily accomplished when taking a
wide stance. All exercise activities—from
pull-ups to push-ups to bench press to
squats—are more easily achieved by taking
a wide stance and driving away from one's
centre of gravity, utilizing the strength of
one's entire body. These same principles
apply to swimming.
Catch Phase Emphasis
During the catch phase of a swimmer's
stroke it is important never to let the LF
drop toward the body's centre. Instead,
the swimmer should drive to the outside,
keeping the LF higher than the forefinger
through the entire catch phase of the
stroke. (see figure 2)
Figure 2: Maria Hall illustrates perfect
form in the catch phase of her
breaststroke. Her elbows are high and
stationary, and her pinky remains higher
than her forefinger
Finish Phase Emphasis
"Holding one's ground" through the entire
pull pattern, especially through the finish
phase, is another one of the swimming
principles most neglected by novice and
world-class swimmers alike.
To reduce ‘slippage’, it is essential for you
to push away from your body, keeping
your LF facing out from the hip (palm side
out). Imagine yourself pushing away from
your body at a 45-degree angle as your
hand passes by your centre of gravity (or
belly button).
Keep in mind that if you are rotating
properly, pushing away from your body
laterally helps you "hold ground" and
maintain your feel for that piece of water
you should be propelling your body past
through the entire pull pattern.
Vertical sculling drill (elbows at side),
catch-up drills (both with flutter and
dolphin kick) and single-arm butterfly or
freestyle drills are great for emphasizing
these principles (see accompanying
"Recommended Drills").
Figure 5: De Fabrique keeps his LF higher
than his other fingers and drives toward
the outside during the catch phase of his
freestyle stroke. When you rotate the
photo 45 degrees (small photo) so he
appears to be flat, his LF position is even
more evident.
NEWSLETTER ISSUE 154 JUNE 2002
Figure 6: As the body rotates in the
freestyle, the rotation creates an illusion.
De Fabrique does an excellent job of
driving away from his hip as he finishes his
stroke with a nice, high elbow. When you
rotate the photo 45 degrees (small photo),
this becomes even more apparent.
§
Hang In There!
Don't become discouraged when you find
that working these principles into your
stroke slows down your tempo significantly
or seems more difficult at first. It takes a
little more time and energy to propel one's
body past a hand holding onto a stationary
piece of water than it does to allow the
hand to slip through the water.
Making this change will involve having your
swimmers use muscle groups they're not
accustomed to using in their strokes. It will
take time—usually at least one month—to
condition these dormant muscles to the
new technique.
Recommended Drills
Here are some drills that will help."
Remember, think "lift" on all these drills.
§ Vertical Sculling High (elbows up)
Here the emphasis is on outward pitch,
keeping the elbows stationary and at
the water's surface. With the LF higher
than the forefinger, press with the
triceps, not the biceps.
§ Vertical Sculling Low (elbows at
the side)
Bring the hands up to the navel,
thumb up. As you press down and
away from the hip, concentrate on
keeping the LF away from the body
(past the suit line on the leg). Once
again, utilize the triceps while
extending away from the body.
§ Tarzan (head-up freestyle)
Concentrate on front-end lift, keeping
the LF higher than the forefinger with
very little emphasis on the finish
phase.
§ Catch-up with Tarzan catch
Concentrate on lift out the front,
§
working on forward momentum during
the finish phase of the stroke with the
palm driving away from the hips. It is
essential for the hip to rotate ahead of
the hand during this drill, and that this
drill be done after some Tarzan drill
preceding it to develop feel.
Catch-up with Dolphin Kick
Easy kick out front (ride that glide),
power kick out back, utilizing the abs
and hip snap as you propel yourself
past the hand and the particular piece
of water you are holding onto .
Single Arm Freestyle/Butterfly
This drill is always done with the
opposite arm out front for leverage.
There should be a hesitation out front
very similar to the catch-up drill to
allow time for the hands and hips to
achieve synchronicity (palm out).
I Km Time Trials
See below the latest results. Seven
swimmers out of nineteen set excellent
new personal best times at the trials with
six swimming a trial for the first time (PB’s
next time!).
SWIM STARS!
Perry, Saul, Carine, Dave Harper,
Damien, Claire, Martin Webb.
1 K.m Results 11 May 2002
Time
13.12
13.36
14.05
14.35
Carine Van Schie
14.44
Ed Egan
14.52
Dave Harper
14.59
Damien Thacker14.47
Claire Whittaker 15.39
Martin Webb
17.10
Jacob Harris
17.58
Jeff McGinty
19.22
Frank Van Gogh 19.23
Pete Hopkins
Perry Huizer
Saul Elly
Paul Savage
Previous P.B
12.51
13.50
14.05
14.33
15.02
15.02
15.31
16.19
17.11
17.45
NEWSLETTER ISSUE 154 JUNE 2002
Dave Deaville
Freesia Day
David Moon
Markus Boehre
Sheila Tarpey
Dean Frost
Personal best
Time
19.28
19.45
21.50
22.12
22.22
22.44
Previous P.B
19.14
21.47
Coaches Corner
Triathletes!
The season is here all the hard training is
finally being tested. Make sure to prepare
yourself well for your races, i.e. your
tapering. Make sure to be ‘fresh’ at the
start and not ‘too tired’ from ‘last minute
training’! Cut your training to 50% in your
last week or two weeks before important
races, but keep doing some intensity work.
This should prevent you from becoming
sluggish.
Sunday Swim:
We have booked another month at the
Aquatics for Sunday morning swimming.
Please note that we will not be swimming
on Sunday mornings in the summer, i.e.
after June. We swim in the down stairs
pool from 7.15 to 8.45. Everyone is
welcome!
Sports massage:
I have been contacted by Cara Fynn, who
is doing a sports massage course. She
needs to practice for her course and
therefore needs ‘bodies’ to practice on.
Please contact Carine if you are interested.
Cara will be at the track on Wednesday
evenings for massage sessions.
Womens cycling session at
track: On Sunday 25 May I organised a
womens’ cycling session at the track. We
had 11 women from the region turning
who turned up, many of whom who were
‘first timers’. As usual the first time on the
track can be pretty scary, but it is great to
go out on the steep bends after a couple
of laps! We all did a one-lap sprint in the
end, which is quite difficult with starting
from almost standing still. However, we all
got going and did some pretty fast times,
even for the first timers!! The group was
very enthusiastic, and I certainly plan to
organise more regular sessions after the
summer. If you haven’t already told me so,
please let me know if you are interested in
doing a regular women’s’ session at the
Velodrome!.
Regional & club championships
The North West Championships for this
season will be Chester at the 30th June for
the Olympic distance, and Crew and
Nantwich for the sprint distance on the 21st
July (also being the national sprint
championships). The club championships
will be held at the same races, thus please
ensure a good turn out!!!
Open Water Swim Training
Salford Quays:
Open water swimming at the Salford
Quays starts Thursday June 6th 7-8pm.
We can all make us of the facilities of the
Watersport centre, thus hot Showers &
Changing. You have to pay once a ‘joining
fee’ (around £5), and then pay a small
amount per swim session (sorry can’t
remember exactly how much it was!)
National Relays Championships
Nottingham 10 August:
As I already did in the last newsletter we
are trying to enter a record number of
MTC teams for the national relays. The
NEWSLETTER ISSUE 154 JUNE 2002
good news is that you don’t need to be a
BTA member this year to compete.
However, this means that you (and your
team) will not be eligible for the national
titles of the championships……, but for the
‘open category award’. The price per
person is £24. If you would like to race
please let me know and please also
give/send me a cheque for £24 made out
to ‘Beyond Transition’. You can form your
own team, and get an entry form of me, or
otherwise let me know if you are
interested and I will try to form as many
teams as possible!! Please note I
specifically want all MTC women to race
this event!! Last year we had two great
teams, hopefully this year we will have 3
or 4!!
Training programme:
I have not changed much to the
programme for this month. Especially since
most of you will be in a busy racing month
in June. Try to recover well after a race
before you start doing any hard training
again. If you have a couple of weeks
between races you can fit in quite some
substantial training to maintain or even
increase your levels of fitness. As always,
please let me know if you have specific
questions!
Good luck with the racing.
Carine van Schie, 0161 432 2931 or 07811
263 498, or
carine.vanschie@btinternet.com
Training Schedules
Discipline
Saturday
am
pm
Swim*
Run
Work
Intensity
Rest
endurance/slow run between easy run, talking pace
30-75 minutes
Sunday
Bike*
Long ride (2-3 hrs)
Monday
Tuesday
Bike (Turbo)
Swim*
see sessions below
Wednesday
Thursday
am
pm
Run* (Track)
Swim
open water
swim
see sessions below
Friday
REST
Hills or flat (depending on
weather and ability)
*= Club sessions
Running sessions:
Running
5/Jun
3 x 2 x 400 technique focus (easy/taper week)
200 jog
Running
12/Jun
3 x 2 x 400 technique focus (easy/taper week)
200 jog
Running
Running
19/Jun
26/Jun
3-5 x 2000
Threshold pace
3 x 2 x 400 technique focus (easy/taper week)
60 seconds
200 jog
Running
Running
3/Jul
10/Jul
6-10*800 build 4*200
6-8*1000
45 seconds
60 seconds
Running
17/Jul
3 x 2 x 400 technique focus (easy/taper week)
Threshold pace
Threshold pace
200 jog
Intensities used for track runnning sessions are calculated as follows:
Threshold pace (T) is calculated from 5km test time: 4 or 5 seconds slower per 400 meter than your 5km time
Intensity pace is calculated from 5km test time: 2 or 3 seconds faster per 400 meter than your 5km time
NEWSLETTER ISSUE 154 JUNE 2002
Brick sessions
Brick sessions
1) Do a short run (15-30 minutes) after your long bike ride
2) Do a short run (15-30 minutes) after a turbo session
3) Do 3 times 10 minute Turbo, 5 minute run (race pace)
4) Do a short-ish (30-45 minute) hard turbo, followed by 30 minute run at race pace
Turbo sessions: 20 min warm up and 10 min cool down
Beginners: (please pick the minimum number of repetitions in the schedule above!)
Try to do at least one session of each discipline per week. If possible,
try to do an extra session of your weaker discipline.
Examples:
Bike: Turbo session: 35 to 45 minutes of easy spinning turbo (Heart Rate should stay
under 130/140; or should still be able to talk)
*Check your pedaling rate: should be between 90 and 100 rotations per minute
Run:
*Do one-legged pedaling in first 10 minutes (try 3x30 secs per leg, take other leg of pedal)
*Include between 5 and 10 times 1 or 2 minutes harder work with 1 minute easy spinning in between
30-45 minute run, at talking pace
*Try to add some accelerations (5 - 8 times), for example to next corner or bus-stop (100/200 meters)
Extra sessions for intermediate advanced level:
Running:
1)
Add one or two easy runs (at talking pace) between 30 and 60 min whenever it fits in
with your own schedule.
2)
Threshold session: 3 x 10 minutes at your threshold (just below 10 km race pace),
a few minutes jog in between
3)
Threshold sesson: As above, try to expand 10 minutes to a 20-25 minute continuous run.
Cycling: turbo sessions
1)
2)
3)
45-60 minute session with 30-60-90-120-90-60-30 sec/1 min both legs one legged biking, alternate L+R
4-5 x 5 min 'hard' / 1 min easy (front big chain ring during working hard, small chain ring when easy)
20 minutes Heart Rate at 140 (=warm up), 10 min HR 150, 10 min HR 155, 5 min HR 160, 5 min HR 165
4)
(change Heart Rate levels appropriately to your own levels)
Time Trials!!
Any queries regarding training and/or schedules, please contact Carine (0161-432 2931 or 07811 263 498
or carine.vanschie@btinternet.com)
Race Results
Time trials:
In the first of the mid-week 10 MILE
Time Trials at Chelford on April 24
Chris Storey 24-24
Jeff Sherrin 26-07
David Melvin 28-31
Jeff Sherrins time beats the previous
Age Group 60-64 record of 27-35
25 mile Congleton CC 19 May 2002
(J2/9)
1. Charles McCulloch 54.21
20. Perry Huizer
1.00.11
NEWSLETTER ISSUE 154 JUNE 2002
22. Nick Thomas
44. Chris Storey
48. Carine van Schie
1.00.25
1.03.53
1.05.06
Wrecsam Triathlon
28 April 2002 (400m/20k/5k)
1. Ollie Howton
54.08
13. Mike Palmer
1.00.38
29. Tom Johns
1.03.51
Darwen Triathlon 26 May 2002
(800yds/16mile/5mile) and very hilly!!!
1. Stuart Robinson
1.29.23
23. Sue Jones
1.42.25 (first F)
31. Carine van Schie
1.44.54 (2nd F)
74. Jason Cordingly
2.04.59
75. Cathy Atkinson
2.05.03 (5th F)
Nick Thomas in first position after the bike,
unfortunately couldn’t finish the race due
to a sprained ankle….
Ironman Lanzarote
May 25th 2002 (3.8k/180k/42.2k)
1. Peter Sandvag
8:48:40
81. Mike Little
10:37:33
481. Ryan Bowd
13:46:10
National Duathlon Champs - MTC's Rachel Jones finished 9th
ETON SPRINT, MAY 18TH - JUNIOR DRAFTING WAVE (750m/20k/5k)
1.
Oliver Freeman (Bodyworks)
8.05
30.28
14.27
12.
Joshua Tompkins
8.12
31.48
16.04
ETON SPRINT, MAY 18TH - MAIN WAVES (400m/20k/5k)
1.
Matt Dixon (USA)
5.26
31.32
15.14
1. (W) Helen Wainwright (Tri UK)
7.39
35.08
16.54
Chris Urwin
19.02
Dave Leak (V45)
7.52
35.11
20.44
Rani Stewart (V45)
10.11
40.28
21.07
53.00
56.04
52.12
59.41
1.01.53
1.03.47
1.11.46
EVENTS CALENDAR
NO NEW VERSION OF THE EVENTS CALENDAR AGAIN THIS MONTH, SORRY
GUYS…SEE MESSAGE FROM THE EDITOR
TRIATHLONS AND DUATHLONS IN AND AROUND THE NORTH
WEST
JUN
23: The Cheshire Triathlon (novice, Sprint and Relay), Nantwich
JUL
14: MTC’s Boundary Breeze Triathlon
NEWSLETTER ISSUE 154 JUNE 2002
14: Newcastle Triathlon (novice, Sprint, Standard and Relay), Newcastleon-Tyne
21: Nantwich Triathlon (National Sprint Distance Championships)
OCT
6: Blackburn Duathlon (incorporating NW Championships)
MAJOR NATIONAL & INTERNATIONAL EVENTS
JUN
9: National Age Group Triathlon Champs., Ellesmere
9: Weymouth Middle Distance Triathlon
16 Royal Windsor Triathlon
30: Scarborough
JULY
7: Ironman Austria
7: Bournemouth International Triathlon
14: Roth Ironman, Germany
AUG
4: Commonwealth Games Triathlon, Salford Quays
10: National Relay Champs., Nottingham
11: Swanage Triathlon (standard)
11: London Triathlon
31/Sep 1st: Brighton International Triathlon
Sep
8: Half Ironman UK
Oct
19: Hawaii Ironman
(Forms available from the Club Secretary for any events listed in bold)
Did You Know???
NZ TRIATHLETES NEED HELP
John Lunt told me today that,
TRIATHLON TEAM REQUIRE A 3/4 BED
HOUSE IN
KNUTSFORD TATTON PARK AREA OVER
THE PERIOD OF THE CWG ANYONE WITH
ANY BRIGHT IDEAS PLEASE CONTACT
Ian Hepenstall
hepenstall@xtra.co.nz
A Great New Website is…at the
link below:
due to the high drop-out rate of
Commonwealth Games volunteers, it
should still be possible to get involved,
provided you are prepared to work on all
the 'road' events. If you're interested you
should be able to register online at
www.commonwealthgames.com. Any
problems, let me know.
http://www.ccp2002.com/tri/tri1_a.html
Cheers, Dave Leak
NEWSLETTER ISSUE 154 JUNE 2002
Bill Bell is selling
'Orange' Aluminium Frame Race Bike
21" Frame, 16 Speed DURA-ACE Groupset.
700 Wheels, Profile Tri-bars, Cateye
Cordless Computer.
Look Pedals, Sidi Triathlon Cycling Shoes &
over-shoes.
All this and a Polar Heart rate Monitor.
£600.00 No Offers.
Trek 930 'Single-Track' Mountain
Bike.
24 Speed Shimano STX-RC Groupset with
Grip-shift Changers.
Cateye Cordless Computer.
Crud-Catchers, Halogen light & other
goodies.
£250.00 No Offers.
Step Machine.
Tunturi Tri-Stepper 400.
Variable resistance.
Digital read-out of steps, rate, calories etc.
Excellent indoor training aid.
Always gave Viv a warm glow on those
cold winter evenings!
£45.00 ovno.
Australian Gas BBQ
Double main burners and additional hob.
This is a BBQ of great distinction... used on
several MTC social
occasions including the 2000 & 2001
Boundary Breeze Triathlon Post Race
Parties.
A great investment, guaranteed to give
many hours of pleasure!
£75.00 ono.
email: bill_bell@bigfoot.com
tel: 01477 537942
Holiday/training
accommodation in South
France: From an email from Ray Keighly
to Dave Leak:
Dear David,
I'm sure we know each other from way
back? Ray Keighley, used to
live in Buxton competed in various tri's and
Cockermouth Olympics. So anyway got
your E address from Man Tri club link to
BTA. I'm E-mailing my web site to as many
clubs as I can. Now have a converted barn
in S. of France ideal for training holidays
sleeps 8 plus more if needed cheap, warm
weather and cold beer. Check out the web
site http://www.chez-ray.com and perhaps
you could pass it on to your members.
Cheers Ray
Junior Section
Profile of the Month
Samantha Wilson
Samantha lives in Wigton, Cumbria.
Samantha is 13 years old,
and attends Nelson Thomlinson School,
where she is in the following teams
Athletic, cross-country and swimming.
Samantha’s hobbies include: swimming,
triathlons, riding, playing guitar and
the drums.
Her training schedule includes swimming
five times a week with Cockermouth
Swimming club, cycling and running once a
week, and travelling to Manchester
Triathlon Club whenever her parents can
get time off work.
Last year Samantha was awarded the
"Sports achievement award for 2001 at
School.
NEWSLETTER ISSUE 154 JUNE 2002
The Baton Relay
Commonwealth Games 2002
IRLAM AQUATHON 13TH APRIL 2002
My mum nominated me for the relay.
When I got a letter from the
commonwealth games asking me to run in
the relay I was thrilled.
I took part in the Irlam Aquathon. I was in
the 11/12 age group. I had to swim 6
lengths and run 4 laps of a 400m course,
(it was hard work on the run), but the
swim went well. My T-shirt went on fairly
quick and my feet slipped into my shoes.
On the run it did not go as well. On my
second lap there were some dogs in front
of me and I had to stop and walk, (that is
because I am frightened of dogs). That
lost me a lot of time and so my end
position was 9th out of 12. Despite that, I
really enjoyed myself and I’m hoping to do
the triathlon on May 12th. (My mum said
that the dogs should have made me run
faster).
By Krystal Hoath
By Nina McArthur **!!
Well the commonwealth games are nearly
here and I’ve been picked to run in the
Queens Jubilee Baton Relay. The relay
starts at Buckingham Palace and is being
passed all around the commonwealth, the
baton will end up in Manchester in time for
the start of the games.
I will be running in the Trafford area.
ESUE 151 APRIL 2002
North West Triathlon Series ‘Youths’ (15-16 years) 02
(3 from 5 Events to Count)
June 29th
Wirral
July 14th
Boundary Breeze (OWS)
August 17th
TBC Bolton
Sept 14th
Rochdale
October 20th TBC Kirkham Super Sprint (P/S)
Tristars, & Youths
Youths & seniors
Tristars, & Youths
Tristars, & Youths
Youths & seniors
MESSAGE FROM THE EDITOR
Once again, I must apologise for the newsletter being late. Usually, this is due to a late
contribution or two from our regulars however, this month was purely down to me and a little
thing called the Lanzarote Ironman (See Race Report in next newsletter). However, rest
assured that the event dished-out a punishment I won’t forget for a long-time. By the 120km
of the bike I started to think …I should have stayed home and did the newsletter.
Speaking of the newsletter you will notice that the promised new
version of the events calendar has not materialised. Well I
hope to get it into the next newsletter. However, I can only
do so if you the members email me about great local and
national races (including race details) Something
which not one person has done in the last four
months. So get emailing and help make the
newsletter great.
Ryan
JULY NEWSLETTER SUBMISSION DEADLINE
JUNE 28th
IF YOU HAVE ANY
STORIES, RESULTS,
CLASSIFIEDS OR RACE
LISTINGS TO CONTRIBUTE
EMAIL THEM IN WORD
FORMAT TO
R.BOWD@mmu.ac.uk