Tuesday 25 March 2014

Juniors do us proud at Leigh and Carlisle Aquathons


Leigh Aquathlon March 16th
First event in  the NW junior series for us was the Leigh Aquathon on March 16th. Twelve  children from Bolton Triathlon Club took part with 120 others from across the region. The swim was in the lovely heated  pool at Leigh Sports Village and the run was in a biting, chilly wind across the playing fields and down an old railway line
Joe Cox won the Supersprint race with his younger brother Tom coming in fifth. Alicia Aldred won the Sprint girls race.
In the longer standard distance age races the results were:
T1 girsl (ages 9 and 10)Georgia Heath 5th, only 30 seconds behind the winner. Jesika Eslick and Amy Walton 14th and 15th. It was the first time they had done a standard distance race.
T2 girls (ages 11 and 12 ) Alysha Garton 13, Rebecca Taylor 15thT2 Boys: Joe Foster  5th, one of his best performances. George Walton 10th
Youth girls (ages 15 and 16) Nina Carter 5th. Youth boys: Sam Foster 5th. 
Amy Walton. Nice hat!

Jesika Eslick with cousing Holly


Rebecca Taylor
Nina Carter

Sam Foster

Carlisle Aquathon March 23rd
Georgia Heath made the long trip and was rewarded with a 3rd place in the T1 girls race, with the fastest run. 

NW Junior Series
check out website for all events in the NW junior series. Up till now all events are reaching entry limit before the final entry date.

NW Duathlon Championships. Mark Russel wins V40

Well done to our 4 club members who did the NW Duathlon championships at Lancaster on 9th March.
The course was a 5k run along the River Lune, a 20k hilly undulating bike ride followed by a second 5k run. Mark Russell struggled to get into a rhythm on the bike course but finished well up in 12th position and first in his age group 40 -45 with a time of 1 hour 25 mins. His training partner Mick Murray came in 31st and 3rd in his age group. New member Bradley Thornton was 66th and Steve Spamer, back from injury, was 71st out of a total of 92 competitors

Saturday 22 March 2014

Manchester tri club junior race

@ManchesterTri: MTC Junior Race now open to accept race entries - full details : http://t.co/UBMxOWZK9C http://t.co/HFqrMEJqZz

Swim Tip: Am I Crossing Over?

Right (The top swimmer in the photo above): To maintain an efficient stroke, the hand should stay to the outside of the centerline, right in line with the shoulder.

Wrong (The bottom swimmer in the photo above): The hand should not cross over the centerline. This not only slows down your stroke, it also strains the shoulder with every pull.

Check Your Stroke

Crossing the centerline is a common problem that’s difficult to notice while swimming with a proper head position. Here’s how to check your stroke:

Tarzan Drill. Swim one lap with your head out of the water and watch the entry position of your hands.

Use a snorkel. Keep your face underwater but tilt your head slightly up to watch what happens after your arms enter the water.

Mirror or shadow. Watch your reflection on the bottom of the pool.

Film a friend. Bring a camera to the pool and ask a friend to film from the pool deck. Swim toward them as they film. Review your clip, make adjustments and film again for confirmation.

Stick or board drills. Catch-up drill using a 12-inch wooden dowel or a kickboard turned sideways will prevent crossing over. Make sure to keep your hands at the outside edges of the stick or board when you alternate.

Friday 21 March 2014

Weekend Turbo Brick session 23rd March

A session for this weekend if anyone needs one. A few of us will be doing this session on Sunday.

Don/ Lisa if you are racing/resting this Sunday save this session for next week to start you off with!

Turbo

15 mins gearing pyramid taking heart rate to 70% of max.
Try to get Heart rate going up as quick as you can.

Intermediate set
5x 20 seconds max sprint - 40 seconds easy spinning

15 x 40 seconds max sprints - 20 seconds easy spinning.

The 'max' sprints should be done at least 110 rpm in a decent gear. 

Legs should be well and truly hurting after this set, heart rate isnt important during this set as long as it is over 75% which it will be.

After the 15th rep take 5 mins recovery not letting heart rate drop below 65% and cadence at 90 for these 5 mins. 

Total time now should be 40 mins.

Main set
5 x 10 mins with 2 mins recovery between reps all at 90-95 rpm

#1- @75% max heart rate
#2-@ 80% max heart rate
#3-@85% max heart rate
#4@ 85% max heart rate
#5-@90% max heart rate

This set,as you can see, gets gradually more intense, and should be very hard by the end- work out heart rates in advance to know where you need to be in advance of each rep.

to work out heart rate take your max- divide by 100 then x by the percentage you want.

After this set the time should be 1hr 40 mins. 

Run
50 mins - half /hellvellyn /olympic
1hr 20 mins -ironman

Straight into run- upto 85%-90% off the bike for the first 20 mins.

After this regroup and try to run steadily around 75-80% for the rest of the run taking in some hills during your route.

Finsh the last 5 mins bringing h/r down to 60%

2hrs 30 /3hrs depending on run







Saturday 15 March 2014

16th March Sunday session, turbo brick.

This sundays turbo brick  we are doing if anyone is in need of a set- Cheers Nick

Sundays session, Turbo brick- 2hrs 30 mins

Turbo- 
15 Mins gearing pyramid - use gears to gradually increase resistance and bring H/R up to 70% (those who have been sundays will know this warm up)

Pre main - to get legs going 

3 x 20 second sprints (rpm 120 plus) 40 easy
3 x 40 second sprints (rpm 120 plus) 20 easy

Heart rate should get up there during this set but it is not important on this set it is more important to get legs moving fast to prepare for main set.

2 mins steady heart rate not to drop below 65%

Main set

2 x 20 mins @85-90% max heart rate 90-95 rpm, with 10 mins back at 70% between each rep. 

Try to get heart rate upto 85% as quickly as possible but this may take a few minutes so dont worry overly about it at first- this should be quite a hard set as you are going into anaerobic zone if you manage to get 90%.

each rep is 30 mins so should take 1 hr for main set- after this 6 mins steady bringing heart rate right down  then off straight into a run- set should take 90mins.

Run- 60 mins

Try to run quite hard off the bike keeping heart rate and effort at the 85% for 15 mins then back off into more of a steady pace with heart rate around 70-75% for 15 mins.

after 30 mins add in 5 x 2 min intervals at interval pace (as per track times but go off feel, effort around 85-90% for interval pace) with 1 min recovery between each. 

after this 15 mins back at 70-75 % but bringing down to 60% in last 5 mins.





From: bernard.nolan@elasto.co.uk
To: members@boltontri.com
Subject: RE: UKA Reg.
Date: Fri, 14 Mar 2014 13:07:29 +0000

Update on our UKA Reg…

 

Think it costs £10… 

 

From: Bernard Nolan 
Sent: 13 March 2014 15:20
To: 'all members'
Subject: UKA Reg.

 

Our UK Athletics affiliation has now been renewed.  So to provide you with your own number that you may use when entering (running!) races I must first add you as a member.  Please send me the all information appearing in the form image below/attached and I’ll sort out and reply with your number…   (please only reply if you genuinely plan to enter something!!)

 

Don’t think it’ll cost you anything as the club has paid an affiliation fee…

 

 

Cheers,

BN

 

 

 

 

 

 


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Friday 14 March 2014

UK Athletics affiliations

Our UK Athletics affiliation has now been renewed.  So to provide you with your own number that you may use when entering (running!) races I must first add you as a member.  Please send me the all information appearing in the form image below/attached and I’ll sort out and reply with your number…   (please only reply if you genuinely plan to enter something!!)

 

Don’t think it’ll cost you anything as the club has paid an affiliation fee…

 

 

 

 

 


Turbo / run Brick Session Mondays

Fellow Members we've been asked questions about brick sessions so rather than answer with words  we'd like to put on 2 maybe 3 sessions on a monday evening, at Leverhulme indoor track.These will be similiar to the sessions on sundays we've been doing over the winter months.
 
I will inform you which Monday and what you will need nearer the time.
 
  Cheers mark

Farnworth Pool Breathing Issues


> Steven and fellow Members of the Triathlon Club

> Reference - Farnworth Pool

> Firstly, apologies, I have been on Annual Leave recently during which, I have moved house, hence I haven't been as close to the business over the last two or three weeks as I would have liked to have been.

> I am not surprised to hear that you are still experiencing issues at Farnworth Pool however I am happy that yours is now the only Club that this is affecting so I believe the situation has improved.

> Approximately four or five weeks ago a "key" sensor within the Air Handling system was replaced and it was considered that once this was replaced we would have far better control over the system and would be able to resolve the issues you have faced.

> I am totally happy that the "fault" is being caused by our inability to control the Air Handling Units at the Pool and not the chemical treatment or operation of the Swimming Pool filters and Plant and this is borne out by our regular Laboratory Pool test results which are collected and tested by an independent Contractor.

> The most recent issues have been caused by the total failure of the Building Energy Management System which went down virtually one or two days after the sensor was replaced leaving us without the ability to set up and test the system adequately hence, for the last three to four weeks, we have been operating the Air Handling systems on manual "override" settings which is far from ideal.

> The original Sensor Order was placed on 21st January 2014 and a further Order to totally replace the BEMS system was placed on 26th February following further tests and receipt of quotations. The cost of the new system, although irrelevant to your good-selves, is £4666.00 which should demonstrate our continued willingness to try to resolve these issues.

> Two Engineers from Detail Design Engineering (DDE) of Sale have been on site on Wednesday and Thursday (yesterday) to fit, test, calibrate and commission the new system and will be returning today, Friday, if they were unable to complete the works. Throughout this time my HVAC Engineer, Don McInnes, has also been on site assisting and supporting where he can indeed, it is imperative moving forward, that Don is totally conversant with the brand new system we have had installed.

> Gentlemen this is my last throw of the dice and, once commissioned, if you still experience further issues I will be recommending that your session at Farnworth Pool is discontinued and we try to accommodate your Club elsewhere on the Contract.

> There is an Air Handling Heat Recovery System at Farnworth Pool which assists us in controlling utility consumption and this is prevalent in such pools of this type. We should be able to set and operate the system without affecting the quality of the swimming experience but I have been totally thwarted in recent months by the system failures we have experienced.

> I believe that, with some undoubted experimentation, we should now be able to reach an all round happy situation for both ourselves, the conservationists and the Triathlon Club but, if we cannot resolve the issues then my only alternative would be to try to accommodate you elsewhere.

> May I finally say, this is not meant to be a list of excuses, this is the unfortunate history we have experienced of late. I apologise as I know this has affected your session and it is my professional intention to try to resolve these issues moving forward.

> Unfortunately I am in South Wales this Saturday but I will try to ensure that Don Mcinnes is in attendance on Saturday to check the settings during your session. Please could you write back and confirm the appropriate time slots such that Don is in attendance to monitor your session appropriately.

> Thank-you for both your time and patience
> I genuinely hope that we can now put this behind us.

> Thanks
> Chris
>  
> Chris Jackson

>  
> Project and Technical Manager 
> Horwich Leisure Centre
> Victoria Road
> Horwich
> Bolton, Lancashire
> BL6 5PY
> T +44 (0)120 433 4488 
> F +44 (0)120 433 4434 
> M +44 (0)771 819 3084
chris.jackson@serco.com

Sunday 9 March 2014

The club is now affiliated to Cycling Time Trials

Members can now do time trials without having to buy a race licence. It was decided to affiliate at the AGM. Most time trials are organised by cycling clubs and can be entered on the day. Some have to be entered in advance. Go to http://www.cyclingtimetrials.org.uk to find an event. If you are doing one let us know and maybe other members will join you. I have ordered a copy of the CTT handbook if you need details of where to send entries. Our affiliation also enables the club to organise our own time trials??

Saturday 8 March 2014

Ribble Road Bike for sale...




Road bike, suitable for person between 5'3" - 5'8"...
Shimano tiagra 10 speed groupset with compact chainset
Light aluminium frame
Bought for £780, rode about 10 times at leverhulme so still sparkling!
Looking for £600 towards a rowing machine for daughter no. 1.
Can bring down to leverhulme for anyone to ride.

Bernard Nolan
bernard.nolan@elasto.co.uk

PLANET X STEALTH PRO CARBON FOR SALE



Size large (540 mm seat tube centre to top, 552 mm top tube centre to centre) - fit rider about 5 ft 10" to 6 ft 2".
Dura Ace bar-end shifters
Dura Ace rear mech (10 speed)
Ultegra chainset (53/39) - 175 mm cranks
Ultegra brakes
Profile T2 wing bars / tri bars
Vuelta Carbon Pro wheelset / Michelin Pro 2 race tyres
Specialized Gel Toupe saddle

Excellent condition

£650 (cost new over £2,000 including wheels)

This is a fast bike - did my sub 5h half ironman on it.

Last chance. If no takers it's EBay.

Regards

Tony
tony.cumming@yahoo.co.uk

Sunday 2 March 2014

BTC NEW WEBSITE GOES LIVE!

   
We've relaunched our website!

BTC has launched its new revamped website at http://www.boltontri.com/

Many months in the making, the refurbed website boasts a complete redesign, combined with the latest in HTML5 technology, socially integrated for better social media. It offers the club more opportunity to show case what we have to offer.

The website reflects Bolton Tri Clubs continued innovation in user experience and the latest technologies and plan to make a whole raft of further improvements.


We hope you like it! Please do get in touch if you have suggestions for improvements or spot anything amiss.

Kind regards

BTC

BTC 2013 Awards presentation Night

Over 100 people attended Bolton Tri Club's Annual Awards and Party Night. Awards were presented to 32 children who had taken part in the Triathlon England NW Junior Series.

The winners of the Club's triathlete of the year awards were Dave Ringwood and Natalie Jackson. Junior triathletes of the year were Marcus Day and Georgia Heath.

Most improved juniors, New Ironman and Women and winners of the Club Championships were also presented with awards.