Irwell Valley Trail bike ride on Monday 25th May evening instead of Leverhulme session

No junior session at Leverhulme Park on Mon 25th May

Instead: Organised bike ride along Irwell Valley Cycling Trail

As it is a bank holiday  there will be no session at Leverhulme Park on Monday.

Instead coaches will lead a bike ride along the Irwell Valley Cyclng Trail from Radcliffe to Agecroft and back. This ride is entirely off road and suitable for any kind of bike with good surfaces and some tarmac stretches. Parents are welcome as are any adult members

The ride is suitable for most juniors but we would prefer it if those aged 10 and under were accompanied by parents as there will be times when children are out of the sight of a coach or adult

The total distance is about 12 miles but as we will be riding out and back those that want to do less can turn back before Agecroft.

Bring your own bike and helmet.

Meet at 7pm at Sion Street Radcliffe

Opposite St John’s Ambulance (but please don’t use their car park)

Just off the roundabout near ASDA,   M26 3SB

Finish 8.30 pm  approx.

 If we finish earlier we will wait with any juniors waiting to be picked up.

More info contact Stuart Carter 07523722211 or chairman@boltontri.com

Open Water swimming Directions: it starts on Tuesday

We are starting Tue 19th May at Elton reservoir and you can swim any time between 5 and 8pm. You must have a wetsuit and brightly coloured swim hat and be able to swim 500m continuously. Water temp is 12 to 13 degrees so it is not warm up enough yet for under 16s if they are new to open water. The reservoir looks beautiful though with swifts and swallows swooping over the water

Directions to Elton Sailing Club.
If travelling down Bolton Road (A58) towards Bury turn right at Wellington Pub into Kitchener Street, signposted Elton Reservoir and Alpha Hospital.
At end of Kitchener St turn right into Buller Street. Turn left over a smalll bridge signposted Alpha Hospital. Once over bridge bear right and down lane to Sailing Club.
...

Don’t rely on a sat nav, it may take you towards the reservoir from the wrong side along a lane which has a locked barrier

Sessions on bank holiday weekends

The Monday night session at Leverhulme Park will not take place on Bank Holiday Mondays but Saturday swims and Friday night bike sessions will run as normal.

Peter Kane's 630 mile journey - Bolton News report

Hi all

Peter Kane one of our coaches and longstanding club member is doing a multi-event challenge this year to raise money for the Salvation Army's work for homeless people  in memory of his brother Patrick who died 10 years ago. Patrick was helped by the Salvation Army after he left the forces, suffered with addiction and became homeless.

An article that was in the Bolton News last week is attached.

To donate visit justgiving.com/Peter-Kane3

Open Water Swimming at Elton Reservoir starts Tue 19th May

Bolton Tri Club have taken over the organisation of the session and it will be every Tuesday 5 to 8pm from 19th May to 1st September. Full members can swim for £3 and junior members for £2. You must be able to swim 500m continuously and wear a wetsuit and bright coloured swim hat.
We have created an open water swim membership/registration for people who want to swim at Elton but are not full BTC members. This costs £5 and then £5 a swim or £3 for juniors. This can be done on the night or on'line beforehand by going to a the facebook page we have set https://www.facebook.com/eltonopenwater?fref=ts  Please spread the word.
If you can paddle a kayak and would like to help with safety cover you will get a free swim for every 90 minutes kayak cover.

Bolton Evening News / Salt Ayre Aquathlon

3hr Turbo brick

Turbo- 1hr 57 mins- as

usual 20 mins gearing pyramid - small chainring starting heart rate at 60%, find a gear that this works, then do 6 mins like this , 5 mins down one gear, 4 mind down another gear, 3 mins another, 2 mins another - over the course of the 20 mins each time you drop a gear heart rate should increase so by the end you are at 75%- try to keep cadence 90 rpm

into big chainring- 5 x 20 seconds max- 40 easy
                               - 3 x 30 seconds max- 30 easy

the max efforts are exactly that- 110rpm in a gear that has some sort of resistance on it- heart rate is not important on these as long as it doesn't go down- for me it usually shoots up to around 85-90%

2 mins easy to 30 mins

into - 28 mins @75% heart rate- 88-92 rpm- long aerobic effort- keep heart rate within zone and also cadence.
2 mins easy- should be 60 mins now

main set-

4 x 15 mins - as
7 mins @80-85% heart rate- 90 rpm
immediately into- (in same gear or 1 gear harder)
5 x 40 seconds max/ 20 easy
followed by 3 mins easy recovery
after 3 mins easy-repeat 4 time through

On sunday we occasionally put 2 mins in on the 7 mins efforts at 60 rpm- by going into the hardest gear and trying to keep heart rate the same at 85%- we did 3 of these over the 4 lots of 7 mins.

1hr 57 (without the last 3 mins easy as straight into run below)

Run- off the bike , quick change - hard 4 mile loop - push as hard as you can

session worked out for most people around 2hrs 30 mins.

cheers nick