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.😀😀

Monday night junior sessions

We have now been allowed back on the track for cycling and running. 

We have reverted to the session times we had before the track closure. Younger group 7 to 8.10pm and older group 7.30 to 8.45pm. If any of the older group want to they can join in strength and conditioning with Jim between 7 and 7.30 providing they are going to take it seriously.

Line painting has been postponed till 2020 and is dependent on weather conditions. There is no set date as yet but  when it does happen the track will be closed for 2 weeks. 

We have been asked by the council to comply with the following guidance.  

'One of the biggest differences that users will see with the new surface is that water drains through it and away, rather than lying on the surface. To ensure that the pores in the surface continue to operate effectively it is important that dirt does not get onto the track to block them. It is therefore essential that any footwear or equipment (bike wheels etc) to be used on the track is clean before use.

The other factor to prolonging the life of the track is to even out the wear as much as possible. To this end we would ask that athletes do not use the inside 2 lanes unless essential for the training/ competition taking place.'

So please ensure your bikes and trainers are free of mud and dirt before you come and we will be doing some checks. If a bike is too dirty you won't be allowed to use it for the session. We will mark off the inside 4 lanes and if the training activity does not need accurate distances then run outside the markers and follow your  coach's instructions. The younger group will use the outside 4 lanes for cycling between 7 and 7.30 so warm up running should be done on inside lanes up to 7.30.. The older group will do a cycle session from 8.15 to 8.45 when all running has finished.

Wednesday run session will be back again from Wed 8th January 2020  All abilities catered for. The regular coaches will be Ann Butler and George Butler. Older juniors welcome too. £3 for this session unless you pay by standing order.

Results: Tameside Junior Duathlon and Adults GO-TRI Duathlon

All the results can be seen here. Well done to everyone who took part. The effort, energy, perseverance and sporting attitude of all participants young and old was wonderful too see. 

Some competitors did not complete enough bike laps. Their times are still shown but they have not been placed and are marked dnf as they didn't complete the full course.

Thanks to Graham and Julie from What's My Time who provided a superb service with the timing, and results

We would also like to thank the following for their contributions, the race referee Steve Spamer, the NW Children’s Series Co-ordinator Paul Ekgren, the Tameside Cycle Circuit Management Group (who are all volunteers), Tameside Council for permission to use the playing field (and cutting the grass) and ASDA for donation towards the goody bags

Finally we would like to thank all the volunteers from Bolton Tri Club without whom this event could not happen