From the Committee
As the season comes to an end and the nights draw in, it seems like a good time to take a breather, reflect on the highs and lows of the season and start thinking about your racing plans for next year.
So, to help give people some much needed winter motivation, on Friday 6th October we will be holding a social event at The Goat in St. Albans, for people to swap racing and training experiences from the year. To kick things off, we will be having a few of our more experienced triathletes present some of their hard earned wisdom gained from events this year.
This social is open to everyone, from those planning on going the full distance, to those wanting to smash their sprint PBs or to those just wanting to catch up with their fellow club members without getting shouted at for taking extended rest and holding up their swimming lane.
We guarantee you will learn something useful, you might even save yourself some time, cash and perhaps a few trips to the physio along the way.
We look forward to seeing you all there.
During the first phase up until Christmas, we will be working on aerobic base building, a very important but often neglected part of every cyclist’s training.
The key to base building, is to be exercising aerobically, which is easily done by using a heart rate monitor. If you are going to be using a HR monitor in the spin sessions, please make sure you are aware of your HR zones and have done a recent test before coming to the first session. There are a variety of different zone descriptors/ calculators out there but they all work on the same principle. You can try the one on the British Cycling website here and then use their calculator to interpret the numbers.
Don’t use a HR monitor? No problem – the coaches will guide and instruct you as to how working at this key level feels, to help you ensure you are training efficiently. All you need to bring is a drink, a towel and some energy, plus £2.
Circuits is strongly recommended for triathletes as it helps to build a strong core which is necessary for all the triathlon disciplines and especially over the winter months it helps to build a strong foundation for more focussed training later on.
Chris and Angie put on a varied session that is hugely enjoyable, with no two weeks being the same.
Running: Finally, James has started a Tri-Force run session held on Friday evenings at 7pm from Marshalswick. The session is for all levels from very beginner to the quickest people in the club. The beginners will do less reps and have longer recovery and the quicker will do more reps and have less recovery.
New Members: A warm welcome to new members Claire Eadington, Tim Akers, Emily Taylor and David Mackay who joined the club in the last month.
Keep an eye on Facebook for updates on all the club sessions..
- 2 July: Ironman Austria: Paul Hewett 11:17:56
- 2 Sept: Ironman 70.3 Lanzarote: Nick Clarke 05:26:00
- 3 Sept: Bala Standard Distance Triathlon: Paul Hewett 02:18:19
- 3 Sept: Helvellyn Triathlon: Paul Jordan 05:52:57
- 10 Sept: Vitruvian: Mark Taplin 05:11:44, Heather Hobbs 05:20:07 (4th in AG), Howard Davis 05:29:54
- 17 Sept: ITU World Triathlon Grand Final Rotterdam – Sprint: Laura Addie 01:12:48 (4th in AG), Karen Murphy 01:55:25
- 17 Sept: HSV Triathlon: Emily Taylor 01:18:57, Ian Hutchison 01:20:03, Louis Paganuzzi 01:22:59, Dani Pruett 01:23:46
- 17 Sept: Hercules Festival of Sport St Albans: Tony Fields 01:08:18 (4th overall)
- 17 Sept: Bedford Tri: Gwladys Shone 01:40:25
- 24 Sept: Tri-Force Club Champs: Chris Brown 01:01:24, Stuart Clark 01:03:38, Richard Davis 01:08:09, Adrian Joseph 01:08:20, Chris Morris 01:08:56, Gary Kellett 01:10:57, Kevin Payne 01:12:40, Roland Beton 01:13:44, Emily Taylor 01:14:39, Mick Wise 01:15:05, Marcin Milosz 01:17:07, Geoff Morgan 01:26:08, Pam Duncan 01:28:51
- 24 Sept: Velo Birmingham: Stephen Honey 06:49:21
- 1 Oct: Chilly Tri: Emily Taylor 01:24:38
Don’t forget to submit your race report on the forum to be included in the club annual competition.
If there are any other results that have been inadvertently missed, please send an email to email@example.com so they can be included in a future newsletter.
- 3-10 October Deca UK (10 Iron distance in 10 days – why?)
- 8 Oct: Ware’s Essex Sportive
- 15 Oct: Bedford Autodrome Duathlons – 2018 ETU Sprint & Standard Qualifiers, Jekyll & Hyde Park Duathlon, Run Hatfield House
- 22 Oct: Stevenage Half Marathon, London Fields Senior Aquathlon London League,
- 29 Oct: Emmitremus Sportive, Luton Half Marathon,
- 4 Nov: BallBuster Duathlon
- 19 Nov: Essex Season Ender Sportive, VeloPark Falling Leaves Duathlon
These are a variation on the normal flapjack and a dead easy to make and slip in your pocket for a mid, ride or run boost.
225g rolled porridge oats
2tsp ground cinnamon
50g dried apples, roughly chopped
75g dark brown sugar
75g unsalted butter
175g golden syrup
- Place the oats in a bowl, along with the cinnamon and apple and mix thoroughly
- Place the sugar, butter and syrup in a small pan and melt on a medium heat until runny and the sugar has dissolved. Pour straight into the oat mixture and mix until there are no dry oats.
- Pour into a lined brownie tin and press down until tightly packed.
- Bake in the oven at 180C, gas mark 4.
- Remove from the oven and push any bits of apple back into the mixture with a spoon, the cut out portions. Leave to cool in the tin.
- When cool, remove and cut into bars along the original lines. Should make about 12 bars.