January 2017 Newsletter

From the Committee

Welcome to the first Tri-Force newsletter of 2017.

After a bit of a rest over Christmas and New Year, it was good to see many familiar faces break winter hibernation at the Fred Hughes 10 mile race last weekend. Results of club participants are shown below.

Now that the 2017 season has started, here is a timely reminder that the scoring for the Tri-Force Race Series is different to previous years: all multisport events (Triathlon, Duathlon, Aquabike or Swim-Run) will count towards the final result. To be eligible you will need to compete in at least one of the following races;
The TF ‘Where’ Triathlon on May 14th, Hertfordshire Sprint Championships on May 28th, Hertfordshire Olympic Championships on August 20th or the TF Club Championships on September 10th.

Then, for each additional race for which you compete AND SUBMIT A RACE REPORT (either on the forum or in Facetube) you will receive 10 points. Half and full iron distance reports will score double, and marshals at either HSV races will also score an extra 10 points.
A couple of early reminders of upcoming events:

  • The AGM will take place in early March, exact date and location to be confirmed.
  • Annual memberships are due at the end of February but can be paid now via the ATW website.

Finally, look out for each other, especially in the dark and ice at this time of year, and be careful out there.

The Committee


Winter trainingCircuits and spinning are great ways to build your fitness for the coming year. Spinning sessions are on a Tuesday evening starting at 19:45, and circuits are on a Wednesday evening starting at 20:15, both at Fitness First in St Albans. Free parking in St. Christopher Place.

The Spinning sessions in particular are structured to help get you ready for the race season! Having spent the period before Christmas building on aerobic fitness we are now into phase 2, focusing on our ability to ride at threshold pace. Gradually building over 8 weeks to a goal of 6 lots of 6 minutes at threshold.

Come along and enjoy building up your cycling fitness with others; no rain, cold or potholes to contend with, just a range of motivating tunes and beats!

Don’t worry if you can’t come to every session as there are always alternatives given and opportunities to work within your own level of fitness. Don’t forget to bring a drink and a towel, looking forward to seeing you there.

New Members: A warm welcome to the following new members who joined the club in the last month: Stephen Mears, Vimalchandra Rawal, Adrian Joseph, Paul Jordan and Sarah Potter.

Race Results

There was only apparently one race in which a TF club member participated over Christmas and New Year. Respect to Mark Taplin for racing at this time of year.

  • 18 Dec – Velopark Shortest Day Duathlon: Mark Taplin 00:48:54 (2nd in AG, 11thoverall)
  • 22 Jan – Fred Hughes 10 mile; Paul Hewett 01:02:48, Sean McAree 01:13:08, Veronica Shadbolt 01:13:43, Eleanor Standen 01:14:41, Nick Clarke 01:16:27, David Clayton 01:22:55, Andy Shadbolt 01:30:25, Carol Reid 01:30:36, Kate Baker 01:40:26, Geoff Morgan 01:44:30, Michael Wise 01:49:12

Website of the Month

One of the sponsors of the IM Talk podcast is a website called Athlinks.com. Proving that advertising and sponsorship really does work, I decided to take a look at their website over Christmas. I was astonished and pleasantly surprised to rediscover many of my old race results. The concept is quite simple for the site; a single place where athletes can store all their race results. (Me? An “athlete”? – dream on!!)

The website is https://www.athlinks.com/ and once you register your name and email address (it’s free to register) you are presented with a list of races where people with your name have unclaimed race results. Everything from 5k runs to full iron distance triathlons appear. You claim those that are yours and they are then added to your profile. You can also log races that are not on the database and add these to your profile. It’s worth taking a look.

Recipe of the Month – Banana & Oat Muffins

This recipe was taken from British Cycling. Really easy to make and great to wrap and take on a ride …. Mine rarely last that long though!

Ingredients: 1kcal olive oil spray 70ml olive/coconut oil, 150g honey, 2 eggs, 3 mashed bananas, 60ml milk, 1/2 tsp cinnamon, 1 tsp vanilla extract, 1 tsp baking soda, 1/2 tsp salt, 30g oats, 240g wholemeal flour.

Method (Preparation time 35mins)
1. Preheat oven to 175° C.
2. Grease a muffin tin with 1kcal olive oil spray.
3. Whisk together 70ml olive/coconut oil, 150g honey, 2 eggs, 3 mashed banana & 60ml milk.
4. Then whisk in 1/2 tsp cinnamon, 1 tsp vanilla extract, 1 tsp baking soda & 1/2 tsp salt.
5. Finally mix in with a spoon 30g oats & 240g wholemeal flour.
6. Spoon out into the 12 muffin cups and top with a sprinkle of oats. Bake in oven for 25 mins or until a skewer comes out clean.

Upcoming Races

  • 29 Jan – Harp Hilly Hundred Reliability Ride
  • 5 Feb – Watford Half Marathon
  • 12 Feb – Welwyn 10k
  • 19 Feb – Windsor Duathlon Series Race 2, Dorney Lake Winter Half Marathon
  • 26 Feb – Ashridge Duathlon Race 1
  • 12 Mar – Ware’s Cambridge Sportive
  • 18 Mar – Windsor & Eton Half Marathon
  • 19 Mar – Windsor Duathlon Series Race 3, Welwyn Half Marathon
  • 26 Mar – Ashridge Duathlon Race 2
  • 9 Apr – Chilly Triathlon
  • 15 Apr – Windsor Duathlon Series Race 4
  • 30 Apr – Ashridge Duathlon Race 3

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