Don Whiley

A great day for @BoltonTriClub in the Gauntlet (70.3), Finishing time 5.15.44 came 2nd in V50 age cat & overall 14th pic.twitter.com/nRjePDy2Bv

Mersey Tri

                    Another great location & turnout by the girls of @BoltonTriClub juniors

A fun triathlon for NHS

A good day for @BoltonTriClub Stuart and I got first in our cats and Andy got second in his #triathlon #ironman

Turbo brick for those racing end of july/aug/ sept time

Warm up (slightly different than usual)

5 mins spinning 90rpm

1 x 3 mins ILT – 30 seconds each leg 90rpm

5 mins – 100rpm

1 x 3 mins ILT- 30 Seconds each leg 90 rpm

4 mins 110 rpm-

Use the gears as you get more warmed up but get the rpm right and you will warm up naturally, not above 75%

5 x hill reps (big chainring) as

1 min- 110 rpm

1min 30 secs – 60 rpm (last 30 out of the saddle)

1min 30 secs – 70 rpm

30 seconds- 110 rpm

30 rest

X 5

Heart rate upto 80% on this set- no less than 75%- use gears to achieve required rpm

Time should now be 45 mins

Main set

3 x 20 mins @85%

5 mins easy – down to 60%

high intensity intervals- as we are not going out on the bikes (we do need to go out on the bikes every week at some point from now on!) we need to do some high intensity stuff . This should be very hard and on the limit by the time we get to the last effort, this is block 5 so its time to take it up a notch as we are approaching the end.

2 hrs total time

Run – 1hr- this is a 3 hr brick

15 mins steady

10 x 2 mins hard (I pace)

1 min regroup- no walking

15 mins steady

100m freestyle Time Trial results 21/6/2014

Kate Teesdale                   1:08

Steve Buck                          1:20

Nina Carter                         1:22

Ian Hodkinson                   1:24

Bernard Nolan                   1:24

Oscar Garton                     1:27

Lisa Cumming                    1:30

Natalie Shaw                      1:31

Kevin McDermott            1:32:15

Paul Johnson                     1:36:69

Laurence Jackson             1:39:25

Fiona Morgan                    1:40:75

Emily Morgan                    1:45:69

David Ringwood               1:46:62

Sheila Carter                      1:47:78

Samantha Akik                  2:04:28

Leadership in Running Fitness

Hi all

this would be a good course for anyone who is interested in helping with adult run coaching  on Mondays as we need more than one group now. Club will pay if candidate helps lead some running on Mondays (regular but not necessarily every week)

Any takers? More info on what the course involves can be seen by following this link.

http://www.runengland.org/page.asp?section=38

Stuart

More praise for our BTC Aquathlon

Many thanks for the organisation at the weekend.
Isla had a great time on her first event and is very proud of her finishers medal.

Regards Paul

Alistair and Douglas had a great time yesterday. Really well organised again and very enjoyable to watch. Well done

Ian McKinnnon

Sunday was my daughters first event of this type and we all thought it was excellent and well put together.

Many thanks Richard Farron

It was my Sons first ever Aquathon event at the weekend and we were both a little apprehensive.   

Please can you pass on our thanks on to all involved for a fantastic day.  

Brilliantly organised, helpful marshals who also did a great job keeping people on the right side of the running track, loads of kids enjoying themselves.  Well done to all involved!! 

Andrew (and Daniel) Lilley. 

To Bolton Tri Club

Many, many thanks for an amazing aquathlon today. It was extremely well organised and efficient. There was a lovely atmosphere and what a great day out. We have three daughters who all took part at different levels and all of them came away with a real sense of achievement. 

Thanks again for a super day.

The Miller Family

My daughter, Mia Rigby, competed in the super sprint race today- it was her first race and she did really well and really enjoyed it.

Mia runs at Chorley AC and has just started Tri.

I am emailing you to express how impressed I was with the slickness of the event, how well organised it was and to acknowledge how much time and effort must have gone into sorting race numbers, goodie bags and results. It was impressive.

Thank you to you and your club for giving my daughter a great sporting experience.

Kind regards   Alison Rigby

Thank you and Bolton tri for a great event. 

Weather held out and my son had a ball- He’s still buzzing now

All the best   Regards Claire

Thanks for a great day  Simon Wright

By the way, brilliant event, very slick and ran very smoothly.

Regards  Mark Relf  Ron’s Squad

Thanks for a great day , think they enjoyed it ,Emily was glad she didn't have to do 2 laps of the run !
 

Mark

Thanks for a great event. We really like the bottles, much better than another medal!

Turbo Session 11/06/14

10 mins warm up to 65-70% heart rate using gears

5 x 20 second sprint 110-120 rpm- 40 seconds easy
5 x 30 second sprint 110-120 rpm- 30 seconds easy
5 x 40 second sprint 110-120 rpm- 20 seconds easy.

The sprints should be in a decent gear which gives some resistance, this should cause the legs to get pretty warm and get the heart rate quite high

Straight into
1 x 12 mins @ 75-80 % heart rate – 90 cadence
2 mins easy
1 x 11 mins @80-85 % heart rate- 90 cadence
2 mins easy
1 x 10 mins @ 80-85% heart rate – 70 cadence
2 mins easy
1 x 8 mins @ 80-85 % heart rate- 65 cadence
2 mins easy
1 x 5 mins @80-85 %heart rate- 60 cadence

This is a long aerobic set with some low cadence strength work in at the end.

Cool down – 10-15 mins bringing heart rate down or get off and run!

What a great team! - BTC Junior Aquathlon 2014

Hi all

many thanks for helping at today's event. Everything ran smoothly and lots of kids seemed happy and pleased with themselves. Some people stopped to pass on their thanks afterwards and some have already sent e-mails which are reprinted below. If you didn't get one of the sports bottles afterwards then remind me and I will give you one

It's a pity the PA system didn't work, we borrowed it from Epic Events, but I think we should try and get our own for the club.

Any suggestions or comments on how to improve the event and the organisation of it for next year please let me know.


Stuart

...................................................

Thanks for a great day

Simon Wright
......................................................

Just back from today's event and wanted to say thank you.

It was the first for my girls and they really enjoyed it. Both did really well too. I thought it was organised really well and everyone was very helpful.

Thanks again

Cheryle Amelia and Lola
........................................................

Thank you and bolton tri for a great event.

Weather held out and my son had a ball- hes still buzzing now

All the best

Regards Claire

Turbo set 7/6/2014

Warm up - 20 mins - using gears every few minutes to build heart rate upto 70% heart rate- cadence between 90-100

straight into 10 mins at 75% - cadence 90-95

2 mins steady

5 x 5 mins @ 80% heart rate, cadence 88-90, with 1 min easy spinning in between

followed by

5 x 3:30 mins @85% 88-90 cadence, 30 seconds spinning in between each rep

followed by

3 x 5 mins @80-85% heart rate  overgearing cadence 60-65 rpm with 1 min spinning between

overall should be 1hr 40 mins- if running after straight off and run, if not do 10 mins steady spinning bringing heart rate down steadily.

Junior trisuits can be borrowed for events...

We have had club trisuits made in junior sizes. If you want to borrow one for an event please let me know and you can have one for a £5 returnable deposit. Bring it back at next training session.

If you would like to buy one when we next place an order, try on one of the club ones so you know what size to order then contact Bernard Nolan kit@boltontri.com . They are £40.

I have a few race belts left £2 each if anyone needs one

Stuart

Bolton Evening News Report - 3rd June 2014

TRIATHLON: Amelia shines for Bolton Triathlon Club juniors

 

EYES ON THE PRIZE Rebecca Taylor 

opens up the gap ahead of her rivals  

 

 

DEBUTANT Amelia Rose outshone her more experienced club-mates to post Bolton Tri Club’s best individual finish at a junior triathlon in Blackpool.

The eight-year-old came second in the Tristart girls – the young age group of the competition, which was held at Palatine Leisure Centre.

The races – over different distances for each age group – attracted 187 children from all over the North West.

After starting the swim in the leisure centre swimming pool, the young competitors battled testing windy conditions on a neighbouring 1k off-road cycle circuit before hitting the roads in the local area for the run.

Amelia led the way for Bolton Tri Club, which had a string of successes on the day.
Her highlight was the swim, clocking the fastest time in her age group, completing 50m in under a minute.

Adam Akik also put in an impressive display, coming fourth out of 22 boys in the highly-competitive T2 category, for competitors aged 11 and 12 years old.
He was third out of the swim and had the fourth-best bike and run times, and is doing well in the North West series overall.

Two big improvers were Sam Atherton, who was the fifth boy in the supersprint race, and Rebecca Taylor, who kept a steady pace throughout the T2 girls.

Both are regulars at training sessions and their fitness is clearly increasing. Georgia Heath and Sam Murphy finished well up in the T1 category for competitors aged nine and 10. Georgia came eighth out of 23 girls, with a joint top time for her bike ride, while Sam was ninth out of 19 boys.
Marcus Dey, who is in his first year in T3, for 13 and 14-year-olds, was coming back from illness and although no-one could touch him on the swim, he was overtaken on the bike and run to finish third overall.

The winner was Matthew Willis, from Wrexham AC, who is a year older and the national T3 champion.

Nina Carter competed in her first youth category triathlon, for 15 and 16-year-olds, and coped well with the step up in distance, taking 52 minutes to complete the 400m swim, 10k bike ride and 3k run.

4:20pm Tuesday 3rd June 2014 in Sport By Robert Kelly

http://www.theboltonnews.co.uk/sport