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 16^th. 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 14^th 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 15^th. T2 Boys: Joe Foster  5th, one of his best performances. George Walton 10th
Youth girls (ages 15 and 16) Nina Carter 5^th. 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 12^th position and first in his age group 40 -45 with a time of 1 hour 25 mins. His training partner Mick Murray came in 31^st and 3^rd in his age group. New member Bradley Thornton was 66^th and Steve Spamer, back from injury, was 71^st out of a total of 92 competitors

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.

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

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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.

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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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Registered office: Don Street, Middleton, Manchester, M24 2GG, United Kingdom.

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…