It's been quite a year.

The Hackney Sports Awards were on Wednesday night. Sadly we didn't pick up any of the awards we were nominated for. It was a great night though. I've never seen such a big group of happy healthy children and young adults in Hackney in one place. I can't say that I wasn't disappointed though. While I was incredibly happy to be nominated for the Coach of the Year Award winning would have been very special indeed. It was however very humbling to see what other coaches in Hackney have achieved especially with young athletes and athletes with disabilities.

When I think about the past twelve months though I am amazed at what we have achieved as a club in only our second season. We have run our own very successful race. We have competed in the London League and done very well in our first year competing. We have had people complete their first triathlon across all distances from super sprint to Ironman. We have set course records. We have had age group winners in some of the biggest races in Europe. We have started a junior section in the club. We have run an overseas training camp with great success. We have had our first GB representative. We have had our first top ten placing at a World Championships and we have had great fun doing all of it!

This weeks technique session is all about the catch and pull phases of the stoke. You'll need both your pull buoy and fins so please don't forget them. We'll be looking at trying to improve your propulsion with each stroke while minimising the effort thus maximising efficiency. This requires a good hand entry, good extension (without over-gliding or 'putting the brakes on') followed by a good catch and pull through. Take a look at this link from Swim Smooth. Watch the videos, looks at the pictures and read the text. Soak it all up! The session will make much more sense and you will get more out of it if you do. In the run we will be slowing it down a little and hitting some longer intervals now that the race season is all over.

Interested in some free stuff? You can get three free digital copies of Triathlete Europe just by following this link! See you Sunday, Tim (LFTC Coach).

So the 'real' triathlon world champs took place in Hawaii last weekend. A race that not only requires endurance but also great skill to complete a rough water swim, a rocky mountain bike course and a challenging trail run. It was the XTERRA World Championships. No smooth tarmac, pointy helmets or wind cheating bicycles here just blood, sweat and dirt!

Austrian Michael Weiss won the race. Lance Armstrong was going great guns right up until the run started. 5th in the swim, 7th on the bike and 100th on the run. Looks like the wheels well and truly fell off for LA. Lesley Paterson, the Scottish pocket rocket won the women's race. In fact she ran as fast as the male winner. With stats like that she would fit in nicely at LFTC!

This weekend at Lido we will continue our technique block. Remember your fins and pull buoys. We'll keep the focus on hand entry, body alignment and body roll. There will be a little less of the drills and a little more putting your new skills into practise. Remember to have a read of what Swim Smooth have to say about bilateral breathing and body roll before the session.The run session is all about pace management. How to go fast and then go a little faster!

I was only joking about the 'real' triathlon world champs. I thought I should say that before I get lynched by you die hard Hawaii Ironman fans at the next club session. Seriously though, check out the race highlights, does this not look more appealing?

Remember to wind the clocks back Saturday night. Go LFTC at the Jekyll and Hyde Duathlon! Give it heaps. See ya, Tim (LFTC Coach).