Saturday, 30 October 2010
To celebrate the clubs first anniversary, the launch of our new membership scheme and because it's a Friday(!) our next club drinks will be at Pub On The Park on Friday 19th November, from 6pm.
The pub serves food if you fancy some dinner. Hope to see you there!
Thursday, 28 October 2010
Top coach and friend of the club Terence Collins is launching a new swim course, he is offering a 10% discount to members of LFTC. Info below...
The next 8 week swim technique course starts on Monday, 1st November and will be held in the Barbican at the City of London School for Girls from 7 to 8 pm (http://www.clsg.org.uk/contact_details/index.php).
It will focus on improving freestyle (front crawl) stroke technique via drills grounded in the body of knowledge offered by Sports and Coaching Science. Additionally, we will film your stroke in order to increase your ‘stroke self-awareness’ which will comprehensively increase your understanding of what you need to do to improve your swim technique.
The cost is £120 - 10% discount if you are a member of the Serpentine Running and Triathlon Club, London Fields Triathlon Club or Tri London and it runs for 8 consecutive weeks (Nov 1st, 8th, 15th, 22nd, 29th and Dec 6th, 13th, 20th).
If you require additional information please do not hesitate to contact him, moreover if you want to book a place on this course, please confirm as soon as possible.
Sunday, 24 October 2010
We were riding home and I was behind Sarah (I often find myself behind Sarah when out for a ride!). An aggressive driver in a van pulled out to get past us as we approached a give way sign and then suddenly pulled back in narrowly missing Sarah. Having seen my girlfriend nearly taken out I hit the side of his van with a closed fist as I passed. Not enough to do damage of course but just enough to let him know what he did was unnecessary and dangerous. He proceeded to chase me down, blocked me with his car forcing me to stop, got out of his car hurling abuse and gave me a shove in the face. A passerby by, who saw the whole incident, stepped in and the guy got back into his van and took off just as aggressively.
In hindsight it was a silly move on my behalf. My actions were very unlikely to change the way this guy treats cyclists. A polite tap on the window and a 'Please give cyclists a little more room sir' might have been a better option. So next time I will take a more sensible approach and I urge you to do the same. There is little point in being an aggressive cyclist towards an aggressive driver. You will undoubtedly come off second best. It might earn you a punch in the face and sometimes punches do a lot more damage than is intended. In a similar situation a friend of mine was set upon by three guys who were in a van and ended up with his glasses embedded in his face.
Anyway, back to the good stuff. Some of you should definitely consider trying to qualify for Great Britain as age group triathletes to compete at the World or European Championships in both triathlon and duathlon. You can see the list of qualifying races by clicking here. There is more information from British Triathlon with regard to what you must do in order to qualify on their website. Just click here to have a read. Go on give it a go! We will do our best to help you get there.
This Sunday sees the return of the long aerobic swim session. You may have noticed a pattern to our Sunday swims. There is a three week cycle, technique session one week, a long aerobic session the next and a threshold session the following week. Hopefully you are completing one or two swims on your own as well. At this time of the year I suggest you use the technique and long aerobic sessions we give you when you are swimming on your own. A threshold session every second week will help maintain the speed endurance you developed over the spring and summer. We will still have one lane devoted to technique development and in particular body position, alignment and body roll.
Hopefully this will be the last blog in which I have to finish by saying 'learn from my mistakes'. See you Sunday. Ride safely (and calmly)! Tim (LFTC Coach)
PS. Pull buoys, fins, Sunday. Enough said.
Thursday, 21 October 2010
It is important to let both your body and mind recover from the stress of training and racing over the summer months. This is a good time to allow niggling injuries to settle, to enjoy forms of cross-training and to spend a little more time with friends and family who may not have quite the same level of enthusiasm for triathlon as you do. It's not necessary (or desirable) to stop swimming, biking and running all together but a short period of unstructured training at low intensities and low volumes is a good way to recharge the batteries. But don't forget the principle of 'reversibility' - the fitness you worked so hard to improve since we started the club back in January will eventually be lost if you don't do something to maintain it.
It is easy to allow technique to take a backseat during the race season. However, the off-season and winter is a great time to make this your focus. We hope to offer you all a chance to have your swim stroke filmed and analyzed. This will allow you to focus on areas of weakness within your stroke so that come next season you will be swimming with greater confidence and efficiency.
Perhaps you found your position on the bike a little uncomfortable towards the end of a long hard ride. Subtle changes to your position on the bike might make all the difference. Getting your position and pedalling technique assessed by a qualified bike fitter may prove to be money well spent if it means greater comfort and improved efficiency next season. Remember to only make small changes and make a note of any change you make. Give your body some time to adjust to the new position before making further changes.
Any changes made to running technique must be subtle and again you must give plenty of time for your body to adapt. Running is the discipline most likely to cause an injury. Even small changes in technique can significantly change the loads being placed on the body. Through the practise of running drills that focus on a specific element of technique and then by integrating these changes into short low intensity intervals you can make technique changes while minimizing the risk of injury.
The winter is not the time to be posting PB's! Unless of course you are planning on racing over the winter by taking part in duathlon, running or cycling or you have signed up for Ironman Lanzarote in March (Guy, Club Captain - Go man go!). Training too hard over the winter may in fact lead to poor performances over the summer months due to over-training or possibly injury.
There are not too many people out there who are blessed with the ability to perform well across all three triathlon disciplines. Perhaps you felt as though you struggled with one discipline in particular over the race season. The winter is a great time to focus on that discipline a little more so that you become a well balanced triathlete. Treadmills and turbo-trainers may bore you to tears but the uninterrupted training where you can accurately control your workload can be hugely beneficial.
Strength training over the winter will reap benefits over the summer. Building strength can help protect you from injury when the workload does increase closer to the race season. Every individual will benefit from different strength and conditioning exercises. Pay particular attention to those parts of the body that you may have injured in the past and associated areas. By that I mean you may have sustained a knee injury but you must not forget the vital role of the foot and ankle and hip and pelvis in optimal knee function. Seeking the opinion of an expert in the management of sports injuries would be a good idea if you have an injury that is failing to settle as expected.
Joe Beer and 220Triathlon magazine have paired up to provide free autumn and winter training plans. If you would like to take a look just click here for autumn and here for winter. We hope to put our own plans in place for the club once we know what you all would like to do next season as a club. Feel free to post your comments here! There will be more info about winter base training to come so stay posted.
On that note, this week's swim session is technique focussed, so bring your pull buoys, fins and paddles. We'll be focussing on body position, body roll and the catch and pull phases.
See you Sunday at 8! Tim (LFTC Coach)
Friday, 15 October 2010
Also, for any new comers, remember to bring your fins and if possible a pull buoy to get maximum benefit from the session. We will be using both this Sunday so don't forget to pack them in your kit bag! Click here to see my previous blog for more details on fins, pull buoys and paddles if you are interested
In Lane 1. we will be keeping the focus firmly on technique with a little conditioning work thrown in for good measure. Lane 2. will be performing a mixed pace set to with plenty of variation to keep things interesting.
See ya'll Sunday! (Tim LFTC Coach)
Thursday, 7 October 2010
So this weekend we are going long too! Our regular lane 2 swimmers will be completing a long swim to help build that endurance base heading into winter. Lane 1 regulars will continue to build on front crawl technique with an emphasis on body position and body roll. Remember your fins and pull buoys it will make the session much more beneficial.
I won't be around this weekend so have a good one. See you next week! Tim (LFTC Coach)
Wednesday, 6 October 2010
Monday, 4 October 2010
The full results can be seen here
Well done to the following winners:
U30: DANNY RUSSELL - TRI LONDON (22.04)
U40: FELIPE ELIAS - LONDON FIELDS (25.41)
40+ BRIAN LONGMAN - TRI SPORT EPPING (24.58)
U30: ALISON MCLEAN - LONDON FIELDS (29.51)
U40: NATALIE SNOW - TRI SPORT EPPING (29.34)
40+ ANDREA SANDERS REECE - MORNINGTON CHASERS (29.05)
Pictures online soon
My thanks to all those who took part, all our marshalls and referee, Tim & Karl (the LFTC coaches) and Seb, Guy and Rob (event organisers)
Here's to the next event!