Club Zoom Session Strength and Conditioning 13th April

If you missed the club zoom session on Monday night you can click here to see the S&C  session plan and have a go yourself

Paula's plank and wall sit challenge

A challenge for you all! The 90 second wall squat and plank challenge. Wall squat first then straight into the plank. See if you can build up to doing it everyday. The wall squat will help strengthen the legs and the plank will strengthen the core. It’s tough ! My legs were shaking after 90 seconds ! If you need to, build it up from 30 seconds, then 60 seconds then 90 seconds ! And if you want finish with a headstand ! Ha !

Craig's Strength and Conditioning Challenge

So a bit of a S&C challenge to keep everyone occupied, as we are triathletes we do things in 3's so... 30 pressups, 30 air squats and 3mins Plank. This can be split up in to however many sets you need to complete the 30 reps/3 mins so in my case it was 3x10 pressups, 30 air squats and 3x1min plank. Try to fit this in when you can, every day or whenever it fits in to your training plans. Let us know how you get on on facebook and try to progress this month to get to one set of each exercise. Good Luck
BTW Lynne added 30 lunges to the challenge and the plank can be split into 1min on front. 1min L side, 1min R side

Swim Specific Strength and Conditioning Session

Don Whiley, GB triathlete, personal trainer and swim coach, has designed this session for us.

Click here to watch the video

Hi hope everyone is keeping healthy. Here are some swim focused strength and core exercises for those wanting some ideas to keep the swim muscles activated. Hope you enjoy them.

Warm up
3 x through
20 Jacks / 20 high knees

Main
10 catapillar Press up
10 Jump squats
30 Bird Dog (15 each leg)
10 swing arm crunches
10 x mountain climber
30 sec superman

You can either run straight through and take a rest at the end of each round or rest between reps. Enjoy and have some fun with these exercises.

Don

Craig's Turbo session

10-15 minutes: Warm-up
– 3×30 seconds: At Zone 3–4 with 30 seconds rest
– 2 minutes: Easy spin
– 5 minutes: Steady tempo—85 RPM. Make it hurt, but keep it within your limits.
– 2 minutes: Easy spin
– 8×1 minutes: Grinders: Low cadence, high gears, stay seated. Your heart rate should be near lactate threshold. Recover with 1 minute of soft pedaling after each rep.
– 4×30 seconds: Grinders: Low cadence, high gears, get out of the saddle! Recover with 30 seconds of seated soft pedaling.
– 5-10 minutes: Cool-down

Indoor Hill Rep Challenge

BTC Indoor Hill rep challenge until next Friday 3rd April 12 noon. How many times can you climb your stairs in 5 mins?

Best junior wins an Easter egg

Best senior wins a pack of toilet roll (if Morrisons have any)

If you live in a bungalow you are not eligible. To make it harder wear a back pack full of books.

Click here to see video

BTC Salt Ayre Junior Duathlon 2020 and BTC Go-Tri Duathlon for adults both postponed till later in the yearor entries

Bolton Tri Club are running a junior duathlon and a Go-Tri short distance duathlon for adults at Salt Ayre Sports Centre in Lancaster which was to be on Sunday 5th April 1 to 4pm. A new date will be arranged once the corona virus pandemic is over and sport is allowed again. The junior races will start at 1pm and the adult event will start between 3 and 3.30pm. The cycle is in a tarmac off road cycle track and the run is on the athletics track next door. However the Youth and Junior and Go-Tri events will use a run course on the cycle path alongside the River Lune  and then finish on the athletics track. 

Entry for the junior events and more information about the distances and age categories go to 

https://www.britishtriathlon.org/events/BTC-Salt-Ayre-Junior-Duathlon-2020_12136

For information and entry for the Go-Tri duathlon for adults go to

https://www.britishtriathlon.org/events/GO-TRI-BTC-Salt-Ayre-Duathlon_12130

Please note we only take entries on-line and there are no entries on the day. The closing date for entries is 31st March. 

We hope to get as many of our juniors as possible taking part. There is a shorter distance race for 11 to 16 year olds who don't want to do their age group category distances which are longer. The Go-Tri event for adults is  good for newcomers and parents who want to give it a go and good training for more experienced triathletes. r

Look forward to seeing your entries

BTC New Year 5k and 2.5k

We would also like to thank everyone who took part whether you were running, marshaling, bringing cakes and raffle prizes or just cheering on the runners. We were expecting no more than 100 runners but 170 of you turned up ! So apologies for not having enough medals and race numbers and for the organised chaos at the finish and the start. Since there was no on-line entry and timing was done by hand it is going to take me some time to enter all the names, numbers and times on to a spreadsheet but it will be done in a week or so. I know we will have missed some people out. Anyway the main thing was everyone enjoyed themselves and went home with a sense of achievement, lots of children did it and we raised £715 for Bury Hospice.😀😀