PmUZt@7 @"Data.app;@O.@@ @p 7 ZATake your MHR subtract 40 bpm. After a warm up start at this low value, plus 5 for the interval, exercise for five minutes. After 5 mins step up your HR by 5 bpm and again exercise for another 5 mins. Complete 5 steps up the ladder, after reaching the top 'descend' the other side by reducing 5 bpm until you are at your original starting level.EAgeless Athlete by Richard Winett Biathlon Training and Racing by Ken Souza The Complete Triathlon Training Manual by Bob Johnson and Patricia Braggs Dave Scott's Triathlon Training by Dave Scott The Fit Swimmer by Marianne Brems The High Performance Triathlete by Katherine Vaz and Barcley KrussIron Will/Ultimate Challenge by Mike Plant Mark Allen's Total Triathlete by Mark Allen The Mental Athlete by Kay Porter and Judy Foster The Road To Kona Never Ends by Dr. Patrick McCary Science of Triathlon Training and Competition by Glen Town Scott Tinley's Winning Triathlon by Scott Tinley Serious Training for Serious Athletes by Rob Sleamaker Science of Cycling by Ed Burke Stretching by Bob Anderson Swim, Bike, Run by Gelnn Town and Todd Kearney Human Kinetics Publishers Triathlon - A complete guide for training and racing. by Dr. John Hellemans Reed publishing Training and Racing Biathlon by Mark Sisson Triathloning For Ordinary Mortals by Steven Jonas Triathlon - A Triple Fitness Sport by Sally Edwards Triathlon - Going The Distance by Mike Plant Triathlon into the nineties by Rod Cedaro Murray Child and Co. Triathlon Training and Racing Book by Sally Edwards The Two Wheeled Athlete by Ed Burke"A1! "Times New Roman$#lV1! "Times New Roman$#k1! "Times New Roman$#1! "Times New Roman$#1@ .12 7 3k @Md"Notes: d&Objects:  dABTAHQElaine ShawPO Box 26, Ashby de la Zouch, Leicester, LE65 2ZRTel: 01530 414234WTAGerry FruinClover Backs Farm, Landslipping, South Pembrokeshire, SA67 8BDTel: 01834 891210Email: fruin@globalnet.co.ukITADave Doyle202 Saint Donaghs Road, Donaghmede, Dublin, 13, Ireland.Tel:+353 1/847-0818Fax:+353 1/450-9530STADerek Johnston2 Midfield House, Polton Road, Lasswade, Midlothian, Scotland, EH18 1ED.Tel:0131 660-5213Fax:0131 660-4718@\cefd\c efd.A @d. l+WordX+ d"Times New RomanN123L&Heading 1L < &Heading 2L < &Heading 3L .Bullet listO Swissh3r h3r 8888\cefd\c4ef<d.AU HOW TO DO YOUR FIRST TRIATHLON PART 1Triathlons are fun. It is a sport that originated in California in the 1970s with its roots in the three separate but established sports of running, biking and swimming. It is now an Olympic sport and will be making its debut at Sydney 2000. But the backbone of the sport is not the few Elite professionals at the top but the growing number of amateur competitors men and women of all ages ranging from pre-teens to Masters competitors in their eighties. Triathlons can be held over a variety of distances, including the famous Ironman distance of a 2.25 mile swim followed by a 112 mile bike ride and a 26.3 mile run thats a full marathon! The International or "Triathlon" Distance which is the distance raced in most national and international competitions, including the Olympics consists of a 1,500m open-water swim, followed by a 40km bike ride and a 10km run. Sprint distance triathlons can be held in swimming pools or in open water and consist of swims ranging between 400m to 1,000m, followed by a bike ride of between 10 15 miles and a run of 2 4 miles. Other multisport events have grown out of Triathlon, including Duathlon (run/bike/run), Winter Triathlon (run/mountain-bike/cross-country ski) and Quadrathlon (swim/kayak/bike/run). There are also a growing number of off-road duathlons and triathlons starting to take place. In Britain the racing season is relatively short, May to September being the peak months, so you have about three months to get prepared for your first race.GETTING STARTEDIf you have picked up this magazine - or looked at this website - and read this far then you must be thinking about entering a triathlon! So far so good. Just how you prepare for your first event will depend upon a number of factors, these include: your present fitness state or lack of it.  your age.  your medical condition do you have any problems such as asthma, old injuries, arthritis, cardio-vascular problems, etc ? If in doubt you should always have a chat with your GP.  work and family commitments.  financial considerations triathlon can be an expensive sport, particularly if you want the latest high-tech equipment. Relax, you dont need a bike like Chris Boardmans to compete in a triathlon but you will need a bike! GOAL SETTINGThe most important things you have to do to attempt your first triathlon are to set yourself realistic goals, pick a race and prepare adequately. Ultimately you should be able to go at least the full distance of each event in training. Allow adequate time before your first race to do this. Anyone who can swim a half mile in 23 minutes, complete a 12.4 mile bike ride in 1 hour and finish a 5k run in 31 minutes will finish a Sprint distance triathlon in under two and a half hours. Consistency and a training schedule may be the most important keys to a triathlon training program. Remember to eat well, drink lots of water and rest if you are tired.SWIMThe swim is usually the first stage of the triathlon. For most Britons this is the toughest discipline of the three as few of us learn to swim properly when we are at school and if we do learn its generally breaststroke not front crawl. The only equipment you need is a swimsuit, goggles and a bathing cap. Start with one swim session a week and then try to build up to two or three times a week. Train with a friend if you can, or join a triathlon club or a Masters swim group if you can find one in your area. This makes swimming more fun and adds challenge to the routine. Ask a qualified instructor to check your stroke to become more efficient and faster in the water. Most novices start their triathlon careers with pool-based Sprint events. This makes good sense as it is difficult to find open water to swim in in Britain, unless you happen to live near the sea. Most open-water events insist on competitors wearing wetsuits, which is an added and unnecessary expense if you are just getting a feel for the sport. Its my advice to leave open-water events until the end of your first season in the sport. BIKEYou do not need a fancy, expensive bike to do a triathlon. You can do a triathlon on any type of bike, but you should have it checked by a bike mechanic for safety reasons. Always wear a helmet that is intended for cycle use check the Snell and ANSI stickers on the inside of the helmet and never wear a secondhand or damaged helmet. Learn to repair a puncture and carry a spare tyre or tube and pump. Carry a water bottle on your bike. Since the bike is the longest event of the triathlon, you will spend the greatest amount of your training time on a bike. Again, it is much more fun to train with friends. There may be bike or triathlon clubs in your area that have novice rides you can join. Try to build up to at least two sessions a week.RUNYou need very little to start running a pair of properly fitted running shoes from a reputable running shop. If you are new to running, start with a 5 10 minute jog and increase slowly. (The rule of thumb on increasing your mileage is that you should not increase your mileage by more than 10% a week.) Try to run twice a week. Once you have attained your distance goal, vary your run sessions. Once a week do a shorter run integrating some speed work and a longer run to build up endurance. When you are ready, combine a bike ride with a run to get used to the feeling of running after a bike ride. Look into local running clubs that put on group runs and races.TRANSITIONTransition is the area in which you put all your gear. If you are lucky there will be racks for your bike but in small, low-key events be prepared to park your bike against a fence or hedge. Next to your bike you put your helmet, bike, and running shoes, sunglasses and any other gear necessary for the race. Arrive early to put your gear away and memorise the location of your gear in transition. You need to learn where you enter and exit the transition for the bike and the run. Do a walk-through transition exactly the way you will race through it later. Transitions are an event in themselves. Quick transitions will give you a better race result.READY, SET, TRIIf you are ready for the off here is a simple little training schedule that should give you a taste of what its all about. It is really intended for the true novice so if you are an experienced swimmer, biker or runner you will need to adapt it to suit your own strengths or weaknesses.PHASE 1: SKILL TRAINING Period: 4 weeksPurpose: To develop your skills at swimming, cycling and running so you are proficient in all three disciplinesTime per session: 15 30 minutesTotal number of sessions: 3 4 per weekWeekly quantity: One bike session; one swim session; one run session and one additional session in the weakest of the three disciplines. To begin to develop your technical skills, you will be training for relatively short periods of time and concentrating on technique. As you gain strength, co-ordination, and cardiovascular efficiency, you will progressively add more time and distance to your sessions. For the first four weeks of training, alternate all three sports with a rest day between each. This means that you are going to swim one day, rest the next, bike the following day, rest the next, run the following day, rest the next. Measure all of your sessions based on time and not distance. Make sure that you warm up properly (thats a good 5 or 10 minutes of gentle stretching and/or jogging, skipping, etc) before your start your session, you dont want to injure yourself do you?As you progress in your training, you will add time or distance to your sessions while you concentrate on improving your skills at swimming, cycling and running. If you can add a fourth session to your week's schedule, always choose the sport that you most need to work on as your one additional session. You might want to consider an alternative discipline if you have the time. Step Aerobics is great for helping with co-ordination and, speaking from personal experience, it can improve your swimming co-ordination if you have problems with getting your breathing and kicking right.  Sheet  \cefd\c!efd.Al   "Activity  .Day of WeekSwimBike RunZRest/ Other Activity Monday *15-30 mins   Tuesday    X  Wednes *15-30 mins  "Thursday  X Friday  *15-30 mins "Saturday  X  Sunday Optional exercise of your weakest sport 25-30 mins         ??B "Arialg&Sheet.app )!F"*"D""f d X1! "Times New Roman$#fX d X1! "Times New Roman$# *f d Xm/    Uf XJ "Times New Roman(1! "Times New Roman$#1! "Times New Roman$#QV' 1! "Times New Roman$#"Word.app CiCo'K+F*D*Q+BA few weeks before racing, you should reduce the amount of time and distance you are training at and concentrate on speed. You can dothis by doing shorter, more intense workouts. Races used as practice are also useful. Do some short cycling time trials or running races, especially if you're having trouble motivating yourself to train - they can be fun and a good workout at the same time. You should be doing some training in heart rate zones I and II to keep your endurance, but a good portion of your training will be in heart rate zone IV.The idea of peaking is that you have the endurance base necessary tofinish the race, now is the time to work on performance.SDDepending on the distance of the race, you need to take a few easydays or more to allow your body to be fully recovered and refueledfor the race. Everyone is different - some people need weeks of rest, others can train right up to the day of the race and still perform well. A good sign of how rested you are is your morning heart rate. If it's higher than normal or your legs feel heavy and sluggish, you probably should train lightly or not at all in order to be prepared for the race. A good rule of thumb for longerdistance races such as marathons or Ironman triathlons is to reduceyour training time with two weeks to go before the event to about70%, and with one week to go reduce your training even further toabout 30% of your normal time.If you're racing every weekend, you really don't need to worry aboutadding much Intensity to your workouts during the Racing season.Races can be your hard workout - train lightly to keep active and tokeep your endurance between races. If you're not racing much, you need to keep doing some hard workouts or race simulation to keep in race-shape.@What equipment should I plan to take? (very important items marked with an *) SWIM* Swimsuit* Goggles Goggle anti-fog drops Towels (sit on in transition area, dry off, wipe feet) Bucket (with water to wash sand off feet) Wetsuit Swim cap Sunscreen Petroleum jelly (crotch, nipples, underarms) BI_KE* Helmet* Bike shoes Socks Bike shorts Bike jersey/singlet Gloves (probably not in a short race) Cycling glasses Water bottles Spare tires/tubes CO2 cartridges Tool kit Floor pump Frame pump Bike lube RUN* Running shoes Socks Shorts Singlet Hat/Visor/headband Sunglasses MISC. Watch* Race number(s) Race information Writing instrument Identification/passport Money/credit card First aid kit Fluid replacement drink Energy food Misc. warmer cloths (tights, jacket, helmet cover, etc.) Extra safety pins "Civilian" cloths Soap HR Monitor.+HNow that you have a Base of fitness, you're ready to add moreIntensity to your workouts. Again, most of the training will be done with your heart rate in zones I and II, but now you should also be doing some speedwork and intervals where your heart rate goesinto zone IV for short periods of time. The Intensity period shouldbe no longer than your Base period. To improve performance, push your body just above what it can docomfortably, and then allow it to recover. This translates into thehard/easy training method. If you do a hard workout one day, youprobably want to take it easy the next day or even take the day offas rest. This will allow your body to recover and rebuild, and yourmuscles will become stronger as you adapt to the greater amounts ofwork. Intensity can be achieved in different ways. You may want to try some fartlek work in the beginning - going hard for a few minutes when you feel like it. Or timed intervals - go hard for X number of minutes with Y number of minutes rest. Running or biking up hills is also a good way to achieve Intensity. Group workouts are a great way to force yourself to work hard. Mostpeople find they can train more regularly, at a faster pace, or atgreater distances when they have other people to work out with. Tryto find a club or group to train with when you want to do some higher intensity workouts. Most cities have a Masters swimming team, a running club, and a bike shop that knows about the local rides. You might need to do some searching, but it is worth the effort. Keep in mind that group workouts usually end up being a higherintensity than workouts done individually due to the competitivegenes that seem to surface when groups of athletes get together totrain. The 5x100 Easy set in the pool becomes 5x100 Sprints. Thegroup ride turns into a classic cycling road race with attacks andspeed surges. The group run turns into a charge on the course record. If your want an easy workout or plan on training in heart rate zones I and II, you might be better off going out by yourself.CThis period follows the racing season and gives your body the time it needs to fully recover from the abuse it took from racing. You shouldn't become a couch potato, or you have to start from ground zero next year. Do easy training. Take time to try other sports. Lift weights to rebuild strength in muscles that you do not use swimming, biking, or running (e.g. your abdominals). Don't worry about losing some fitness, but try to keep off any unnecessary pounds. This is also the time to evaluate your plan. Did you meet your goals? Were they too high or too low? Start planning for next year. If you were injured, look at your training log to find things you should avoid. (Did you do four days of running in a row when you had only been used to doing two?) After recovering, you are ready to start the whole cycle over again, beginning with creating a new plan for the next season.J* Plan and pack what you are going to wear and use during th race the night before. Create a checklist to make sure you haven't forgotten anything. * Arrive early enough to the race site so you can scout out the transition area and course. You may want to even do this the day before if it is a long race or you are unfamiliar with the area. * Leave more time than you think you will need for setting up in the transition area, warming up, and waiting in line for a port-a-loo. * Swim starts can be scary, especially if you are not used to swimming in the open water. Be prepared to get pushed, shoved, kicked, and swam over if you want to keep up with the pack. If you feel nervous about the close body contact, start off to the side or back. * Have landmarks picked out so you can navigate your way over thecourse. Those big orange buoys that are easy to see from shore can be difficult to see in choppy water. Try sighting tall buildings or towers so you can swim as straight as line as possible. * About 100 yards from shore, start thinking about how you are going to transition to the bike. Think about what order you will put your clothes and shoes on and which way to exit the transition to start the bike leg. Remember to strap your helmet on before you get on the bike! * For the first mile or so on the bike, spin an easier gear. This is to get your legs used to going in circles instead of up and down. Get aerodynamic as soon as possible. * Concentrate on catching the person in front of you. After youpass them, start going after the next person ahead of you. Avoid riding at along side someone at their speed - either pass or back off, as people have a tendency to group up on the bike which can lead to packs forming. * Make sure to drink plenty of fluids during the bike leg. If the swim was long, you are probably already somewhat dehydrated at the beginning of the bike. The bike is the best place to build up your fluid reservoirs for the run ahead. * Coming into the bike transition, practice the same mental technique as you did when you were finishing the swim. Think about how you will transition to start the run - where to enter the transition with your bike, how to change shoes and clothes, where to exit to start the run. * Your legs will probably feel heavy and stiff when you start running. Try shortening up and quickening your stride to turn your running muscles on. * Again, remember to keep drinking fluids. Most people cramp up or slow down not because they run out of energy, but because they become dehydrated. * The run turns into a survival session for a lot of people, but try to keep moving and think positive thoughts.* Finish strong.#Af d X'! ,"Arial$#~c'! "Arial$#'! "Arial$#^ @Karvonen FormulaKarvonen FormulaT0@MHRTests-1 Mile Test (Run)MHRTests-1 Mile Test (Run)R`@MHR Tests-Flat Terrain (Bike)MHR Tests-Flat Terrain (Bike)BP0(Race TipsRace Tipsp @Training Methods-40 Beat IntervalTraining Methods-40 Beat Interval Trg Prog-Endurance Zone (65-85%)Trg Prog-Endurance Zone (65-85%)` >Trg Prog-Uptake Zone (90-95%)Trg Prog-Uptake Zone (90-95%) 0.Triathlon Clubs (Northern)Triathlon Clubs (Northern)N0 6Triathlon Clubs (West Mids)Triathlon Clubs (West Mids)W <Understanding MetabolismUnderstanding Metabolismp!FAQ- Trg ZonesFAQ- Trg Zones&FAQ-Peak TrainingFAQ-Peak Trainingp@6Recovery Heart Rate (Recovery HR)Recovery Heart Rate (Recovery HR)T@3Resting Heart Rate (RHR)Resting Heart Rate (RHR)Tp@6Recovery Heart Rate (Recovery HR)Recovery Heart Rate (Recovery HR)T@3Resting Heart Rate (RHR)Resting Heart Rate (RHR)Tp@6Recovery Heart Rate (Recovery HR)Recovery Heart Rate (Recovery HR)T@3Resting Heart Rate (RHR)Resting Heart Rate (RHR)Tp@6Recovery Heart Rate (Recovery HR)Recovery Heart Rate (Recovery HR)T@3Resting Heart Rate (RHR)Resting Heart Rate (RHR)Tp@6Recovery Heart Rate (Recovery HR)Recovery Heart Rate (Recovery HR)T@3Resting Heart Rate (RHR)Resting Heart Rate (RHR)Tp@6Recovery Heart Rate (Recovery HR)Recovery Heart Rate (Recovery HR)T@3Resting Heart Rate (RHR)Resting Heart Rate (RHR)Tp@6Recovery Heart Rate (Recovery HR)Recovery Heart Rate (Recovery HR)T@3Resting Heart Rate (RHR)Resting Heart Rate (RHR)Tp@6Recovery Heart Rate (Recovery HR)Recovery Heart Rate (Recovery HR)T@3Resting Heart Rate (RHR)Resting Heart Rate (RHR)Tp@6Recovery Heart Rate (Recovery HR)Recovery Heart Rate (Recovery HR)T@3Resting Heart Rate (RHR)Resting Heart Rate (RHR)Tp@6Recovery Heart Rate (Recovery HR)Recovery Heart Rate (Recovery HR)T@3Resting Heart Rate (RHR)Resting Heart Rate (RHR)T@6Recovery Heart Rate (Recovery HR)Recovery Heart Rate (Recovery HR)T@3Resting Heart Rate (RHR)Resting Heart Rate (RHR)TBTotal Fitness:109/110 Commercial RdSwindon Wilts SN1 5PLTel: 01793 6441859 Saracen StBath BA1 5BRTel: 01225 444164282-284 Huntingdon StNottingham Notts NG1 3NATel: 0115 947 4485Multisport:67 Grosvenor RdTunbridge Wells, Kent TN1 2AYTel: 01892 51704065 Portsmouth RdHorndean, Hants.Tel: 01705 591010Email: multisport@ndirect.co.ukApex Sports:171 The BroadwayFarnham Common, Bucks, SL2 3PQTel: 01753 647339Sigma Sport:15 High St, Hampton Wick, Kingston-Upon-ThamesSurrey KT1 4DATel: 0181 943 4443Polar HRM:Leisure Systems Int. LtdTel: 01926 811611Bourne Sports:Church St, Stoke on TrentST4 1DJTel: 01782 410411EAwww.220magazine.comGreat UKTriathlon and Multisport Magazinewww.powerbar.comWhat else?www.polar.fi/sampleThe best HRM about!www.triathletes.demon.co.ukA site run by Triathletes in the UKwww.triathletemag.comTriathlete Magazine On-Linehttp://members.aol.com/ironsuit/A site with lots of links to everywhere!@Barclaycard Triathlon ClubPaul Joel, 56 Greenglades, West Hunsbury, Northampton, NN4 9YW 01604-764952 Brackmills Weekdays 1200 Derby Triathlon ClubDave Smith, 24 Hanbury Road, Chaddesden, Derby, DE21 6FT 01332-661969 University Of Derby Pool Thurs 1930 Fields Health & Fitness Club (97)Ashley Little, 59 High Street, Barwell, Leicestershire LE9 8DS Leicester Fire Service Triathlon ClubSteve Hare, 26 Bradgate Drive, Wigston, Leicester, LE18 1HA 01162-570465 Leicester Triathlon ClubAndy Jones, 22 Castle Rise, Groby, Leicester LE6 0YQ New Parks Pool: Thursdays 8.30pm Loughborough StudentsMartin Hagger, Dept PE Sports Science, Loughborough University, Loughborough, Leicestershire, LE11 6TU 01509-236490 Loughborough Uni Sports Hall Pool Mon 1300 Newark TriathletesMax Philips, 28 Hardwick Aveneu, Newark, Nottingham, NG24 4AW 01636-640435 Grove Leisure Centre Newark Wed 1900 Northants Tri Club (97)Chris Lowe, 83 Rickyard Road, The Arbours, Northampton NN3 3RS Nottingham University Tri Club (97)A Bond, 9 Frederick Grove, Lentern, Nottingham NG7 1SG 0115-947 2082 University Pool: Mondays 7.30pm Total Fitness (Notts)TriMark Redwood, Total Fitness Notts, 282-284 Huntingdon Street, Nottingham, NG1 3NA Velo Club NorthamptonStuart Wright, 47 Artizan Road, Northampton, NN1 4HU 01604-460169 Roade School Pool Sat 1600Af d X'! ,"Arial$#f d X'! "Arial$#hm"@&KXs@$hS_^'! "Arial$#IAloha (Tanning Club) (97)Tony Sonnabend, 11 Alburgh Close, Bedford MK42 0HG Kempston Pool: Tuesdays & Thursdays 7am Bedford HarriersChris Proud, 8 Merlin Gardens, Bedford, MK41 7HL 01234-359096 Bedford Athletic Stadium Mon & Wed Bedford Traktors (97)Steve Young, 35 The Warren, Clapham, Bedfordshire MK41 6DW Dame Alice School: Tuesdays 8pm Bishops Stortford Triathlon ClubD Carr, The Old House, Wellpond Green, Standon, Hertfordshire, SG11 1NL Hockerill Sports Club Wed 1930 Blackwater Triathlon ClubSteve Powell, Blackwater Leisure Ctre, Park Drive, Maldon, Essex, CM9 5UR 01245-471510 Blackwater Leisure Centre Cambridge CamaroDr K Robinson, 16 Foster Rd, Trumpington, Cambridge, CB2 2JR 01223-845286 Cambridge Triathlon Club (97)Steve Langston, 81 The Spinney, Bar Hill, Cambridge CB3 8SU01954-789146London Road 6th Form College: Tuesdays 6.30pm Colchester TriathletesTom Cudmore, 9 Parkland Court, Recreation Road, Colchester, Essex, C01 2LB 01206-793309 Arena Leisure Centre Fri 1915 East Essex Triathlon ClubAlec Effeny, 22 Falbro Crescent, Hadleigh, Essex, SS7 2SF 01702-555008 Runnymeade Swimming Pool Mon 2100 Essex Police TriathletesA P Bryan, Sports Association, PO Box 2, Springfield, Chelmsford, Essex, 01245-452918 Glaxo Wellcome Triathlon ClubMichael Breese, East Mill House, Pig Lane, Bishops Stortford, Hertfordshire, CM22 7PA 01279-506382 Allemburys SSC Hemel Hempstead (97)Mike Cox, 15 Wooton Drive, Hemel Hempstead, Hertfordshire HP2 6LB01442-395632Berkhamstead Pool: Wednesdays 8pm Ipswich Triathlon ClubSimon Palmer, Potash Farm, Church Road, Crowfield, Suffolk IP6 9TG 01449-711906 Culford School: Sundays 9.30am PactracHeather Amps, 6A Market Place, Oundle, Peterborough, PE8 4BQ 01832-274885 Various Runners Centre Tri NorwichNigel Arnold, The Runners Centre, 145-147 Nelson Street, Norwich, NR2 4DX 01603-665398 The Runners Centre Norwich Sat Stag Tri (97)David Lofthouse, 5 Hailey Avenue, Hoddeston, Hertfordshire EN11 9PR01992-461675Grundy Park, Cheshunt: 1st Wednesday each month 8.30pm Team Trident Triathlon ClubIan Mackerness, 42 Marlborough Road, Luton, Bedfordshire, LU3 1EF 01582-751924 Tri Sport EppingHoward Baker, Littlebrook, Church Lane, Doddinghurst, Brentwood, Essex, CM15 0NA 01277-821326 Ongar Leisure Centre Sunday 1830 Tri-Force (Herts)John Clark, 4 Highmoor, Springfield Crescent, Harpenden, Hertfordshire AL5 4LQ01582-713657 or email john.clark@vegauk.co.uk Marlborough School St Albans Mon 2115>Cf d X'! "Arial$#f d X'! ,"Arial$#f d X'! ,"Arial$#']d]!itLxylXurrUyQe'! "Arial$#'! "Arial$#''! "Arial$#HBritish Airways SpeedbirdBruce Kennedy, 3 Wavendene Avenue, Thorpe Lea, Egham, Surrey TW20 8JX01784-433104Concorde Centre, Cranford: Wednesdays 1800 Crystal Palace TriathletesDiane Ridings, The Garden Flat, 14 Tudor Road, Upper Norwood, London, SE19 2UH 0181-768 1154 St Josephs College Beulah Hill Thu Ealing Tri Club (97)Martin Lewis, 28B Fernlea Road, Balham, London SW12 4RN0181-675 7259Gurnell Leisure Centre: Wednesdays 7pm East London TriathletesBrian Martin, 21 Fieldhouse Close, Southwoodford, London, E18 2RJ BRMTRI@aol.com Atherton Road Leisure Centre Tue 2100 Greenwich TritonsAndrew Edkins, 276a Lee High Road, London, SE13 5PJ 0181-318 5507 Thamesmere Pools Thu 2000 Hillingdon TristarsAndrzej Warhaftig, 1 Parkfield Gardens, North Harrow, Middlesex, HA2 6JR 0181-863 5025 Yiewsley Swim Pool West Drayton Middlesex Kingfisher TriathletesVictoria Cullip, 23 East Street, Epsom, Surrey KT17 1BD Kingfisher Pool, Kingston: Mondays 8.45pm Met Police Triathlon ClubChristopher Morris, 2 Highview Gardens, Jersey Farm, St Albans, Hertfordshire, AL4 9JX 01727-856868 Mike Corby Group Triathletes (97)Dean Sutton, Cutlers Health & Fitness, 9 Devonshire Square, London EC2M 4YA Cottons Health & Fitness: Thursdays 7pm Otter Swimming ClubCharles Doxat, 6 Molyneux Street, London, W1H 5HU Shell Centre London Mon 1930 Sigma Sport Tri ClubDavid Arlen, 39 Danemere Street, Putney, London SW15 1LT 0181-785 6900 Spelthorne TriathletesJustin Annett, 12 Pavilion Gardens, Staines, Middlesex TW18 1HN01784-459192 or email spelthorne@triathletes.demon.co.uk Sunbury Leisure Centre: Fridays 2000 Team Bloc (97)Matt Walters, 2a Airedale Road, Wandsworth Common, London SW12 8SFThames Turbo EvansChris Horrod, 15 Warwick Lodge, Staines Road, Twickenham, Middlesex0181-893 8612Hampton Pool: Thursdays 7pm & Sundays The Broadgate ClubDavid Platten, The Broadgate Club, 1 Exchange Place, London EC2M 2QT Wednesdays 6pm Too Fat To Walk TriAdam Feather, The Med & Den Educ Dept, St Bartholomews Hospital, The Robinsbrook Centre, West Smithfield, London, EC1 London Hospital Pool: Thursdays 7.30pm Tri LondonGregory Dryer, 3a Oakfield Road, Finsbury Park, London, N4 4NH Caledonian Rd Pool Islington Tue 1830Af d X'! ,"Arial$#f d X'! "Arial$#_fTM;"ltbmxw'! "Arial$#u@iTable1 ColA9 2ColB9ColA10 ColB10ColA11ColB11 Index1ColA92ColA92ColA10 Af d X1! "Times New Roman$#6x1! "Times New Roman$# @ 1@%+Word*K! d"Times New RomanN123L&Heading 1L < &Heading 2L < &Heading 3L .Bullet listO Swissh3r h3r 8888\cefd\c4ef<d.A1 Race faster by avoiding mistakesYou're there on the start line and you know you are fitter than you have ever been before. You're confident of racing faster than ever before. You are sure that your new level of fitness gained after all those months of hard work are finally going to pay dividends today. You know that you are capable of finishing in front of that woman in the pink suit who has beaten you every time out to date. Then the gun goes and you're not quite ready (+20 seconds), the tide drags you off course a bit (+15 seconds), and you swim towards the wrong buoy (+20 seconds). Out of the water, well not as good as you hoped but still, now is when you will make your move. Oops, you can't find your bike in the transition area (don't they all look the same?) - that's another 15 seconds extra. You left your bike in the wrong gear that's another 5 seconds as it takes you longer to get going. What, a hill this steep, and you didn't know about! It's much harder to ride up when you haven't got the right gears (+20 seconds). It's steep and windy down the other side too. You take it steadily because you are not quite sure how tight all those corners are, (+10 seconds). You overshoot the next turn because 'you weren't expecting that', (+10 seconds). Oh no a puncture, but those little nicks in your tyre didn't seem too bad. (+3 minutes - at least). Oh well, you know that once you start the run then your fitness will really show. Back into the transition area. Now where was your spot (+10 seconds whilst you find it again). Out on the run and you are really flying! But not, unfortunately, in the right direction... 30m too far so you have to come back (+ 15 seconds). Into the finish now and suddenly they are all shouting at you - oh you're supposed to run that way to the finish (+5 seconds). So let's see now: your improved fitness had given you the potential to be five minutes faster than last year but, oh dear, all your mistakes have added up to 5:25! And that woman in pink, there she is just in front of you! I doubt that all of the above things have happened to you in one race but go on be honest have some of them happened at one time or another? None of us go into an event with the intention of racing slower than our fitness will allow us to. However there are plenty of things that if you do them will add to your race time or even prevent you from finishing. As the pension salesmen love to tell you, it's not that any of us plan to fail, it's just that at times we all fail to plan. The best way to avoid these mishaps (that can cost you more time than you have gained from a whole winter's training) is through preparation. 'Don't leave your brain behind in the transition area when you rack your bike', is one phrase I like to use. But the planning necessary should start long before you get to an event. Most of the points listed here are common sense and you may well have heard them before but like most people I need to remind myself of these things. Practical pre-event preparationSwimSwim the right distance. Watch any open water event (especially in the sea) and you'll see people going off in all directions. What is likely to add extra distance to the swim?  Currents  Tide  Wind  Vision Once again with all these points, preparation and thought can help save you those vital seconds. If you know what the tide is likely to be doing then you can take that into account as you race. I other words, if the current is likely to drag you to the inside of the buoy aim to swim to the opposite side. There are several reasons why we can't see so well when we are in the water. The most obvious being through short sightedness (try optical goggles - available to the nearest 0.5 prescription from Speedo, or contact lenses. Other reasons include problems with your goggles, (they are scratched and so reflect the sun badly, or they mist up.) Solutions here are to have a pair of goggles for racing only and change them whenever they get scratched (leave a towel or something in the transition area to drop them onto to avoid scratching). If you have a problem with misting, try some anti-mist spray, which you can get from most opticians. Never mistake that swim hat for a buoy again! Sighting the swim. Several years ago I entered the Porthcawl, Round the Bay swim. As I turned up to the start I didn't fancy my chances as a Commonwealth Games freestyle swimmer was in the field. However I managed to cross the line several minutes before he did, not because I swam any faster but because the last time I saw him was when he was leading a whole group of better swimmers off into the open sea. In this case the course involved swimming round a pole in the middle of the bay. Half an hour before the race start a quick jog up on the cliffs had told me that a big crane on the quayside on the opposite side of the bay was in line with that not very visible pole and had also shown which way the currents were going. Those ten minutes of extra preparation gained me the advantage that years of training in the pool would never have done. In events like the Nice Triathlon they put the buoys out a few days before the race so you get the chance to swim out and check on your sighting points. BikeOn the bike the most common 'time costs' are: Equipment failureSometimes equipment failure is bad luck but most of the time it is bad preparation. Check your tyres for any nicks or weak spots. If there are any, change them and use them on your training wheels or training bike. Check your bike over mechanically the week before. If you don't know what to check or look for, learn the basics (brakes, gears etc.) but get your bike serviced properly. Wrong gear selectionMost organisers will include a description of the route in their race literature including gear recommendations, if it is extreme. If you turn up to a course which includes several one in four climbs with only a 42x17 gear combination the chances are that you are going to struggle and lose time you needn't have. Not knowing the routeWhat is the course going to be like? Ideally bike around the course a few weeks before. If this is not possible at least drive around on the previous day. If you know where the sharp turns are, where the potholes are, which corners are not as tight as they seem, etc, then you are in a better position to avoid losing time or puncturing because of them. Going the wrong wayI last went the wrong way in a race in 1975. I could have placed in the first three but instead placed twelfth. It was an important lesson learnt for a 13-year-old. In the 1997 Guernsey Powerman Duathlon three guys, who could potentially have placed in the top five, blew their chances and their prize money by inadvertently cutting the bike route. (If only they'd been at my talk 'Racing Faster' a couple of days earlier, they'd have known to check, check and recheck which way to go!) RunSlightly less important but still worth being aware of is the surface for the run. If it includes cross-country or grass running, then check the soles of your shoes. Some shoes designed for running on the road are just not that suitable for running on grass, especially if it may be wet. As with the bike, make sure that you know which way to go, especially little things like the run into the finish. GeneralSome other general points.  Check all your equipment  Take your equipment to the race! (I must to admit to having left behind my helmet and wetsuit in the past, and thanks to my dad who on both occasions brought them along to the race.)  Allow time for the journey  Be well hydrated  Top up energy levels  Check out transition area  Check out race rules (be prepared)  Listen to the race briefing  Be on the start line when the race starts.  Don't train too much in the days before the race. Psychological pre-event preparationAt all levels of competition, athletes let themselves down through their psychological approach. Some people prepare automatically and others need to go through more formalised routines of what they want to achieve and the best way to go about it. Just thinking positively about the event is enough for many people.  Have confidence in what you have done and what you want to do.  Maintain confidence.  Maintain concentration.  Don't be afraid? If you are, what are you afraid of?  Visualise the event and what you are trying to achieve.  Look forward to it rather than dreading it.  It is fun, isn't it? f d X'! "Arial$#f d X'! h"Arial$#f d X'! ,"Arial$#fX d X'! "Arial$# '! "Arial$# :f d X!f d Xpf d XWEf d X   3/;c&.5$EB8;/ '! "Arial$# '! "Arial$#'! "Arial$#J'! "Arial$#'! "Arial$#"'! "Arial$#'! "Arial$#N'! "Arial$#i'! "Arial$#"Word.app CiC>#*F*D*Q +Df d X'! "Arial$#f d X'! ,"Arial$#f d X'! ,"Arial$##nzf d X_df"vQIf d XCyV fC'! "Arial$#'! "Arial$#)'! "Arial$#V'! "Arial$#"'! "Arial$#('! "Arial$#e'! "Arial$#DBarrow Triathlon ClubB Walker, 23 Duke Street, Askam In Furness, Cumbria, LA16 7AD Barrow Leisure Centre Tue 2100 Cleveland Triathlon ClubSandra Main, 18 Yeadon Grove, Thornaby, Cleveland, TS17 9EE 01642-762542 Billingham Forum Sun 1945 Durham Triathlon ClubBarry Bird, 15 Sunderland Bridge Village, Croxdale, Durham, DH6 5HD 0191-378 3068 Gateshead & Whickham ASC (97)Christopher Smith, 8 Woodbine Avenue, Gosforth, Newcastle upon Tyne NE3 4EU Hartlepool Triathletes (97)Tony Weed, 40 Newark Road, Hartlepool, Cleveland TS25 2JX Saltburn & Marske Amateur SC (97)Jeff Morbray, 2 Bristol Avenue, Saltburn by Sea, Cleveland TS12 1BW 01287-624431 Saltburn Leisure Centre Sunderland City AmateursG Brewis, 3 Walsingham, Washington, Tyne & Wear, NE38 7HF 0191-416 6862 Newcastle Road Baths Sunderland Tue 1900 Tri Lakeland (97)Craig Murtagh, 9 Ashley Way, Egremont, Cumbria CA22 2JT Cockermouth Sports Centre: Tuesdays 9pm Tyne Triathlon ClubGeoff Hume, 23 Earls Drive, Low Fell, Gateshead, Tyne & Wear, NE9 6AB 0191-487 1582 Elswick Pool Fri 1730 Westmorland TriathletesJoan Higson, 26 Hallgarth Circle, Kendal, Cumbria, LA9 5NW 01539-731409 Kendal Leisure Centre First Mon Of Month 2100FBolton Metro Tri ClubDavid Clamp, 10 Kiln Brow, Bromley Cross, Bolton, Lancashire, BL7 9NR 01204-301861 Farnworth Pool Sat 1615 Chester Tri ClubAndrew White, 22 St Georges Crescent, Queens Park, Chester, CH4 7AR 01244-682490 Chester City Baths Sat 1600 Chorley Athletics ClubDavid Herne, 43 Greyheights View, Chorley, Lancashire PR6 0TN Fylde Coast TCJohn Cole, 193 Inner Promenade, Lytham St Annes, Lancashire FY8 1DW 01253-711826 Lido Pool, Blackpool: Saturdays 5pm Hyndburn Triathlon ClubJosie Blackburn, 67 Cumbrian Way, Burnley, Lancashire BB12 8UN 01282-458402 Manchester Triathlon ClubDavid Leak, 185 Acomb Street, Rusholme, Manchester M14 4DY 0161-224 9191 Police Club, Mauldeth Road: 2nd Tuesday 8pm Manx Tri ClubMeena Perry, 30 The Meadows, Kirk Michael, Isle Of Man, IM6 1EY 01624-878680 Mersey TriathletesMark Titchener, 20 Ennerdale, Skelmersdale, Lancashire WN8 6AJ 01695-725322 Rochdale Triathlon ClubBrian Parkinson-Silk, 35 Weir Road, Milnrow, Rochdale, Lancashire OL16 3UX 01706-55587 Rochdale Pool: Sundays 9am Rossendale TCGarrie Prosser, 12 Westview, Helmshore, Rossendale, Lancashire BB4 4LE 0973-618451 Marl Pits Complex: Tuesdays 7pm Team Volcano InternationalIain Parsons, Secretary, Brecon, Greenfield Lane, Heswall, Wirral 0151-342 5554 Chris Eversfield, Chairman, 23 Sawston Close, Radbrook Green, Shrewsbury SY3 6AY 01743-249529 volcano@btinternet.com Wigan Police TriSean Hogan, 21 Chaucer Close, Eccleston, Chorley, Lancashire PR7 5UK 01257-450360 Wigan Police Station: Tuesdays 7pmCf d X'! ,"Arial$#f d X'! 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"Arial$#OBasingstoke Tri SquadMartin Harris, 32 Worting Road, Basingstoke, Hampshire RG21 8TW01256-819099Basingstoke Sports Centre: Mondays 9pm Berkshire Tri SquadHoward Vine, Badgerwood, 19 Northbourne Close, Earley, Reading, Berkshire RG6 5YJ0118-986 8870ICL Beaumont, Windsor: Mondays 8:15-9:00pm (coached) Cherwell TriathlonLawrence Parkes, 59 Oxford Road, Bodicote, Banbury, Oxfordshire OX15 4AB 01295-261717 Woodgreen Leisure Centre: Tuesdays & Thursdays Chiltern & Chalfont ACChristopher Kitchen, Evenlode, 58 Orchard Lane, Amersham, Buckinghamshire HP6 5AA 01494-722995 Chesham Leisure Centre: Wednesdays 9pm Denmead StridersPeter Hill, Alliance Villa, West Street, Hambledon, Hampshire, PO7 4SN Denmead Community Centre Sun Eton Triathlon ClubPaul Moore, 32 Stonebridge Field, Eton, Berkshire, SL4 6PS 01753-790330 Eton College Pool Sat 1730 Farnham Triathlon Club (97)Ian Wilson, 2 Manica Close, Bordon, Hampshire GU35 0BU01420-472753 Farnham Sports Centre: Wednesdays 9.15pm, Fridays 9pm, Sundays 8am Guernsey Triathlon Club (97)Joan Baudains, 1 York House, South Esplanade, St Peter Port, Guernsey GY1 1AN 01481-722647 Hampshire Police Triathlon ClubJohn Anderson, Weapons Training Dept, Southern Support HQ, Hamble Lane, Southampton, Hampshire, SO31 4TS Hampshire Tennis & Health ClubSteve Bell, 3 Shell Court, Shorefield, Marchwood, Southampton, Hampshire SO40 4SY Members only Hardley RunnersMick Anglim, 10 Amberslade Walk, Dibden Purlieu, Southampton, Hampshire, SO45 4NW 01703-845744 Applemore Recreation Club Tue & Thu Jersey Triathlon Club Sarah Corcoran, Glencree, Le Bourg, St Clement, Jersey JE2 6SP01534-852283 Fort Regent Pool: Monday, Tuesday, Thursday, Friday 6pm Milton Keynes Triathlon ClubJane Bird, 4 Milford Avenue, Stony Stratford, Milton Keynes, Buckinghamshire, MK11 1HA 01908-565472 fax Middleton Pool, Newport Pagnell: Thursdays 8pm MultisportPeter Coates, Multisport, 65 Portsmouth Road, Horndean, Hampshire PO8 9LH Oasis Triathlon TeamAndy Sellers, Oasis Fitness Centre, Globe Park, Marlow, Buckinghamshire, SL7 1UL 01628-475709 Oxford TriathletesJohn Maxted, 156 Cumnor Road, Wootton, Boars Hill, Oxford, OX1 5JR 01865-730394 Bicester Pool Mon 2000 Portsmouth TriathletesPete Mcgovern, 66 Warren Avenue, Milton, Portsmouth, Hampshire, 01705-360486 Waterlooville Pool 0600HRS Mon Wed Fri Southampton Running ClubMartin Nobbs, 63 Missenden Acres, Hedge End, Southampton, Hampshire, SO30 2RD 01489-785812 East Point Thu 1930 Southampton Triathlon ClubDavid Doust, 42 Elmhurst Road, West Moors, Fernwood, Dorset, BH22 0DH 01202-892227 Oaklands Pool Southampton Mon 2015 Hrs Southampton University Tri ClubMike Marsh, Athletic Union Office, Southampton University, Highfield, Southampton, Hampshire, SO17 1BJ 01703-595248 Jesters Night Club Wed 2200 Swan VeloJim Gibb, 21 Greystoke Road, Slough, Berkshire SL2 1TS01753-575372Braywood Memorial Hall: Fridays 8pm Team Altis Triathlon ClubJohn Hitchings, Winchester College, P E Centre, Kings Gate Street, Winchester, Hampshire, SO23 9NA 01962-621126 Winchester College PE Centre Team DorothyDawn Page, 118 Heronwood Road, Aldershot, Hampshire GU12 4BQ Bordon Garrison Pool: Saturdays 11am Team Hargroves CyclesRon Hodges, 31 Horseshoe Drive, Romsey, Hampshire SO51 7TP Membership by invitation Team Kennet Triathlon ClubDennis Hubbard, 41 Kingsley Close, Shaw, Newbury, Berkshire, RG13 2EB 01635-47013 St Barts School Newbury Thames Valley TriathletesTony Meadows, Hawkridge Farm, Bucklebury, Reading, Berkshire, RG7 6EG 01734-712577 Medway Sports Centre Reading Fri 2030 Totton Running ClubGraham Clarke, 35 Sutton Rd, Totton, Hampshire, SO40 3PG 01703-865738 Totton Recreation Centre Try PeugeotJulian Jenkinson, 25 Stoneham Lane, Stoneham, Southampton, Hampshire SO2 2NU01703-555908 Waterlooville Triathlon ClubStephen Birch, 4 Cedar Close, Waterlooville, Hampshire PO7 7LN 01329-223214 Wight TriLiz Dunlop, 42 Culver Way, Sandown, Isle of Wight PO36 8QJ 01903-408131 Medina Pool, Newport: Thursdays 9pmLCf d X'! ,"Arial$#f d X'! 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"Arial$#pL1066 TriathletesWendy Merfield, 39 Old London Road, Hastings, Sussex TN35 5LY 01424-432169 wendy@the-red.demon.co.uk Summerfield Sports Centre Tue & Thur 0615 Amphibians 2David Harmer, 26 Hazel Close, Southwater, West Sussex, RH13 7GN 01403-734077 Christs Hospital Pool Horsham Sat & Wed Brighton DolphinsB Deval, 99 Edburton Avenue, Brighton, East Sussex BN1 6EQ 01273-502955 Prince Regent Pool: Tuesdays 8pm Chichester Tri ClubPatrick Weiss, 20 Firs Avenue, Felpham, West Sussex PO22 8QA 01243-582760 Westgate Centre: Mondays 6.30pm, Tuesdays 6.45am, Wednesdays 6.30pm, Thursdays 6.45am, Sundays 8am Deal Tri and Running SquadRichard Drover, 73 Church Hill, Shepherdswell, Dover, Kent, CT15 7NT ricovark@aol.com Duke Of York School Pool Wed & Thu Dorking & Mole ValleyPhil Sears, Hill House, Heath Rise, Westcott, Dorking, Surrey RH4 3NN 01306-885371 Pixham Lane Sports Ground Thu 1900 Dr Love & The DisciplesNicole Treacy, 114 Offington Avenue, Worthing, West Sussex, BN14 9PR 01903-527857 Aquarena Thu 1745 East Grinstead Triathlon ClubGhislaine Davis, 19 Warelands, Hammonds Ridge, Burgess Hill, West Sussex RH15 9QD 01444-241042 lnhome@netcomuk.co.uk Various Hythe S C Triathlon TeamJulie Williams, 66 Surrenden Road, Folkestone, Kent, CT19 4EB 01303-279327 Hythe Pool Wed & Fri 2100 North Kent Triathlon ClubMartyn Bull, 39 Shepperton Rd, Petts Wood, Kent, BR5 1DL 01689-810105 Walnuts Centre Orpington Kent Sawyers Triathlon ClubMalcolm Pedder, Woodlands, Paddockhall Road, Haywards Heath, West Sussex, RH16 1UP 01444-454757 Sawyers Squash Club Haywards Heath Sussex Police Triathlon ClubTracey Martin, Horsham Data Centre, Horsham Police Centre, Hurst Road, Horsham RH12 2DJ Team MultiSport Triathlon ClubRoger Horne, 18 Cambridge Street, Tunbridge Wells, Kent, TN2 4SJ Tunbridge Wells & Sevonoaks The PavilionNicola Haynes, The Pavilion Sports & Fitness Club, East Molesey, Surrey KT8 9DX Tri-7Yvonne Turner, 30 Old Barn Road, Leybourne, Kent ME19 5HL 01732-844589 Sevenoaks Swimming Centre: Tuesdays 8.30pm Triman Spartans (97)A Matthews, 21 Lavender Cottage, Tamar Way, Tanmere, West Sussex PO20 6FG Westbourne House School: various sessions TrinityDeirdre Christiansen, 16 Maltravers Street, Arundel, West Sussex, BN18 9BU 01903-882053 Littlehampton Swim Centre Sat 1700 Tuff Fitty Triathlon ClubSally Webb, 31 Harrow Road, Worthing, West Sussex, BN11 4RB 01903-532713 or email: tuff.fitty@mistral.co.uk Littlehampton Swimming Centre Sat 1800 Velo Club Elan (97)Paul Mepham, 6 Sirdar Strand, Riverview Park Estate, Gravesend, Kent DA12 4LP White Oak Triathlon ClubPeter Abbott, Ivy Cottage, Swanley Village Road, Swanley Village, Kent, BR8 7NF 01322-615324 White Oak Swim Pool Wed Woking Triathlon ClubMark Hudson, 48 Hermitage Woods Crescent, St Johns, Woking, Surrey GU21 1UE 01483-474216 Reeds School, Chobham: Sundays 7.30pm Worthing Triathlon ClubDavid Williams, 8 Mill Lane, Ashfordby, Leicestershire LE14 3SF01903-265520Worthing Aquarena: Fridays 7.45pm Z Triathlon Club (Epsom)Carol Penton, 18 Roundwood Way, Banstead, Surrey, 01737-210123 Rainbow Leisure Centre Fri 1830-1930@f d X'! ,"Arial$#f d X'! "Arial$#f d X'! ,"Arial$#/f d X xl|f d Xygf d XhgY_ Quv~f d XOxpfM'! "Arial$#'! "Arial$#-'! "Arial$#F'! "Arial$#'! "Arial$#&'! "Arial$#a'! "Arial$#'! "Arial$# '! "Arial$#T'! "Arial$#'! "Arial$#*'! "Arial$#e'! "Arial$#AArmy Triathlon AssociationMajor Appleton, Main Building, Room 1302, Whitehall, London SW1A 2HB National Fire Service Tri ClubIan Garrod, 69 Stadium Avenue, Blackpool, Lancashire FY4 3QA Prison Service Tri ClubN Lloyds, HM Prison Parkhurst, Newport, Isle of Wight PO30 5NX 01983-523855 RAF Triathlon AssociationD Carr, AEDIT, RAF Wittering, Peterborough PE8 6HB RN & RM ETALtCdr Roger Saynor, HMS Temeraire, Burnaby Road, Portsmouth, Hampshire, PO1 2HB 01705-722590 HMS RaleighAf d X'! "Arial$#f d X'! ,"Arial$# F>N4 kj'! "Arial$#PAvon & Somerset ConstabularyNigel Cox, Bath Police Station, Manvers Street, Bath BA1 1JN Avon Valley Global RacingP Marshall, Flat 1b, 2 Lower Oldfield Park, Bath BA2 3HL Avon Valley Cyclery: Sundays 9.30am Bath Amphibians TCMichael Sidey, Fairlight Cottage, The Common, Box Hill, Nr Corsham, Wiltshire SN13 8EU Bath University Sports Centre Bournemouth Bay Tri Club (97)Trevor Neal, 42 East Cliffway, Friars Cliff, Christchurch, Dorset BH23 4EY Burnham-On-Sea HarriersMartin Rogers, King Alfreds Sports Centre, Burnham Road, Highbridge, Somerset, TA9 3EE King Alfred Sports Centre Tue 1900 Chippenham Harriers '83Vivien Rogers, 1 Fuller Avenue, Corsham, Wiltshire, SN13 9NF 01249-712312 Monkton Park Chippenham Tue & Thu 1900 Choughs Racing Club (97)Kerry Egan, 15 Tremenheere Avenue, Helston, Cornwall TR13 8TR Inn for all Seasons, Redruth Cirencester Athletics Club (97)Robert Ferris, Accott Barn Cottage, 27 Barn Way, Stratton, Cirencester, Gloucestershire GL7 2LY DML Triathlon ClubLawrence Watkins, 2 Summerhill Terrace, Southdown, Millbrook, Cornwall PL10 1HA Exeter Triathlon ClubAlan Scot, The Flat, Green Verge, Withen Lane, Exeter, Devon, EX5 2JQ 01392-206842 Monthly London & Manchester Insce Group Exeter Frome Triathlon ClubJames Farrow, 11 Wallbnridge Ave, Frome, Somerset, BA11 1RL 01373-472877 Frome Leisure Centre Ilfracombe TriathletesStephen Evans, 2 Lansdown Station Road, Woolacombe, Devon, EX34 7AW 01271-870738 Barnstaple Leisure Centre Kingswood Triathlon ClubJane Richards, Kingswood Leisure Centre, Church Road, Staple Hill, Gloucester, BS16 4RH Kingswood Leisure Centre Mon 2100 Little Manhattan Triathlon ClubMark Redgrift, 16 Walsingham Dene, Littledownch, Bournemouth, Dorset, BH7 7RJ 01202-787836 Ringwood Recreation Centre Sat AM Newquay Triathlon ClubTony Farnell, Old Church House, 5 Church Row, Porthleven, Cornwall, TR13 9HW 01326-565271 Helston Sports Centre Tue 2230 North Dorset Triathlon ClubT Richards, 31 Forum View, Bryanston, Blandford, Dorset, 01258-451723 Blandford Leisure Pool Fri 1930 Packet of Three (97)Dave Champion, 12 Park Street, Stoke, Plymouth, Devon PL3 4BL Plymouth Sports Centre: Wednesdays 6pm Poole Triathlon ClubDenzil Hunt, 12A Adastral Square, Poole, Dorset, BH17 8SA 01202-381745 Queen Elizabeth LC Wimborne Fri 2100 Sarum TriathletesRon Boyes, 1 George Street, Salisbury, Wiltshire SP2 7BA 01722-331542 Salisbury Leisure Centre: Tuesdays 6.30pm, Sundays 10am Somer Tri SquadEugene Kertzman, 4 Springfield Heights, Clandown, Radstock, Bath, Avon BA3 3BD 01761-434229 Norton Hill School Tues 1930 Somerset RC TriAndy Pearson, 29 Burch's Close, Galmington, Taunton, Somerset TA1 4TS 01823-257037 Swindon (Motorola) Triathlon ClubClive Jones, M406, GSSC Motorola, 16 Euro Way, Blagrove, Swindon, Wiltshire 01793-566422 jonesc@ecid.cig.mot.com Tamar Cycling ClubRonald Peters, Barton Cottage, Trevillett, Tintagel, Cornwall PL34 0HL Team BristolFred Baker, 1st Floor Flat, 82 Kingsdown Parade, Kingsdown, Bristol, BS6 5UQ Team FreedomDavid Hunt, 46 Goodmanston Close, Poole, Dorset BH17 8BU Queen Elizabeth Leisure Centre, Wimborne: Fridays 9pm Team PiranhaSteve Dudfield, 76 St Davids Drive, Evesham, Worcester, WR11 01386-443990 Team Tigersharks Triathlon ClubLucy-Jane Maxwell, 19 Reynolds Way, Abbey Meads, Swindon, Wiltshire, SN2 3TT 01793-700254 Link Centre Swindon Tewkesbury Tri ClubD Granger, 10 St Pauls Street, Evesham, Worcestershire WR11 6EY Cascades, Tewkesbury: Saturdays 7.30am Total Fitness (Bath)Geoff Flowers, 9 Saracen Street, Bath BA1 5BR Total Fitness: Wednesdays 6.30pm Total Fitness (Swindon)William Newton, 9 Saracen Street, Bath, Avon, BA1 5BR Springfield Centre Fri 2030 Tri UKAlison Boon, Yeovil Cycle Centre, 8-10 Western Terrace, Yeovil, Somerset 01935-422000 University of Bristol Tri ClubChris Williams, University of Bristol Union, Queens Road, Bristol BS8 1LN Bristol Students Union Pool: Thursdays 8pm West Dorset TriathletesLindsay Beale, 18 Durnover Court, Dorchester, Dorset DT1 1LJ 01305-264053 West Dorset Leisure Centre Weston WheelersMichael Dix, 3 Grace Rd, Worle, Weston Super Mare, Somerset, BS22 7DT 01934-510468 Fox & Goose Pub: 1st Monday in monthrDf d X'! ,"Arial$#f d X'! 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"Arial$#HAmersham International Triathlon ClubGraeme Hughes, 152 Tremarris Street, Roath, Cardiff, Glamorgan, CF2 3HQ 01222-490652 Maindy Cycle Track Mon & Wed Cardiff Institute Triathlon ClubTom Roberts, 114 Tewkesbury Street, Cathays, Cardiff, Glamorgan, CF2 4QS 01222-230264 UWIC Swimming Pool Cyncoed Campus Wed 1900 Cardiff TriathletesJanet Longman, 10 Panteg, Pentyrch, Cardiff, Glamorgan CF4 8TL 01222-891639 Western Leisure Centre: Thursdays 8.45pm Carneddau Triathlon ClubBarry Craven, Garden Flat, 2 Mostyn Ave, Craig Y Don, Gwynedd, 0402-621980 Llandudno Swimming Pool Sat 1630 Cwmcarn Paragon/AshfieldMartyn Ashfield, 63 St Mary Street, Risca, Gwent NP1 6GQ Brooklands, Cwmcarn: Thursdays 7pm Excalibur TriCeri Evans, 32 Crymlyn Road, Skewen, Neath, West Glamorgan, SA10 6EA 01742-813892 BP Llandarcy Leisure Centre Swansea Fontygary Tri ClubAngus Smith, Fontygary Park, Rhoose, South Glamorgan CF62 3LT Fontygary Swimming Pool: 9.30pm Gwent Triathlon ClubNicholas Pringle, Lock Cottage, 24 Five Locks Road, Pontynewydd, Cwmbran, Gwent NP44 1BT 01633-869768 Risca Leisure Centre 1900 Sun Haverfordwest Tri ClubJoan Lilley, 27 Tudor Gardens, Merlins Bridge, Haverfordwest, SA61 1NA Leos Multi Storey Car Park 1900 Tue Multisport Racing ClubGareth Thomas, 21 Forest Hill, Aberdulais, Neath, West Glamorgan SA10 8HD 01639-631983 Neath Sports Centre: Tuesdays 6.30pm New Tredegar Nomads CCSaynor Elliott, 45 Hillside Park, Bargoed, Mid Glamorgan Club HQ: Fridays 8.30pm South Wales Police Triathlon ClubKevin Pullin, Cockett Police Station, John Street, Cockett, Swansea, 01792-420928 Taff Ely TriathletesGeoff Wills, 4 Donald Street, Nelson, Treharris, Mid Glamorgan, CF46 6EB 01443-450967 Abercycynon SC: Sundays 7.45pm, Hawthorn Place: Wednesdays 9.15pm Team TeethS Sambrook, 29 Monow Street, Monmouth, Gwent NP5 3EF 01600-716815 Membership by invitation UWIC TriathletesTim Roberts, 114 Tewkesbury Street, Cathays, Cardiff CF2 4QS 01222-230264 UWIC Pool: Wednesdays 7pm Wrexham Tri ClubStephen Bold, GESC, Heol Ecfn, Gwersyllt, Clwyd Gwyn Evans SC: Thursdays 7pm Ystwyth CCGreg Brown, 53 Danycoed, Aberystwyth, Ceredigion SY23 3HD1Bf d X'! ,"Arial$#f d X'! 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"Arial$#JBlack Country TriathletesPhil Templar, 35 Fairview Road, Penn, Wolverhampton, West Midlands, WV4 4TD 01902-652309 Wolverhampton Central Pool Wed 2030 Centurion TriathletesWilliam Trevor, 7 Willow Close, Kingsbury, Tamworth, Staffordshire B78 2JP Chase Triathlon ClubMartin Lewis, 20 Trentham Close, Heath Hayes, Cannock, Staffordshire WS11 2YU Cannock Leisure Centre: Sundays 8am Cobra Running ClubTim Price, 4 Foxhollies Drive, Halesowen, West Midlands, B63 3XE 0121-585 6257 Halesowen Leisure Centre Tue 1830 Coventry TriathletesMike Davis, 32 Cocksparrow Street, Warwick CV34 4ED 01926-400434 Warwick University Sports Centre: Mondays 6.30pm Ellesmere Swim and Tri ClubBob Walker, Church View, Welshampton, Ellesmere, Shropshire SY12 0PQ 01948-710305 Ellesmere Pool: Tuesdays 8pm Hereford Triathlon ClubMike Parry, 86 Sandown Drive, Bobblestock, Hereford, HR4 9TB 01432-340196 L E A Pool Hereford Fri 2000-2100 Kingstanding Tri ClubBarry McGowan, 31 Redruth Road, Walsall, West Midlands WS5 3EJ 01922-33792 Kingstanding Leisure Centre: Sundays 8pm North Staffs Tri ClubIvan Savage, Masons Croft, 19 Church Lane, Oulton, Stone, Staffordshire ST15 8UL St Dominic's Swimming Pool, Stokeshill One Vision RacingSimon Smith, 26 Anson Mews, Off Leathermill Lane, Rugeley, Staffordshire WS15 2HN Redditch TriathletesAndy Sargent, 7 Woodfield Road, Moseley, Birmingham B13 9UL 0121-444 6968 Hewell Road Baths: Sundays 7.30pm Solihull Triathlon ClubRobin Howes, 22 Forge Road, Shustoke, Cloeshill, Birmingham B46 2AU Chemsley Wood Pool: Thursdays 8.30pm Shropshire ShufflersPeter Vagg, Holmwood, Nesscliffe, Shrewsbury, Shropshire SY4 1AY Shirehall, Shrewsbury: Wednesdays 7pm Stratford upon Avon ACDavid Bailey, 47 Aintree Road, Stratford upon Avon, Warwickshire CV37 9FU Stratford Library: Sundays 9.30am Team FlamingoMatthew Newman, Alderbrook, Narrow Lane, Lowson Ford, Solihull, Warwickshire B95 5HN Leamington Track: Tuesdays & Thursdays 7pm Telford Athletic ClubJackie Bletcher, 7 Woodlands Road, Ironbridge, Telford, Shropshire TF8 7QS Madeley Court Centre: Tuesdays 7pm, Oakengates Leisure Centre: Thursdays 7pm Telford HarriersCarol Murray, 15 The Rock, Ketley, Telford, Shropshire TF4 5AF 01952-4196225 Stirchley Rec: Tuesdays & Thursdays 7pm Tri-Ads Tri ClubPhil Jenkins, 169 Droitwich Road, Worcester WR3 7JY Worcester Pool: Sundays 8pm Warwickshire BearsDC943 Mike Hand, SIU, Police Headquarters, Leek Wooton, Warwick CV35 7QB Warwick University Tri ClubA Davies, Students Union, University of Warwick, Coventry, West Midlands CV4 7AL Warwick University Pool Worcester Triathlon ClubRosalind Townsend-Hope, Danesend House, Danes Green, Claines, Worcester, WR3 7RU 01905-454276 Worcester Swimming Pool Sat 1700YBf d X'! ,"Arial$#f d X'! 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"Arial$#H54 Multisport (97)Simon Ward, 12 Park Avenue, Yeadon, Leeds LS19 7EZ Adwick AscAndy Pidduck, 3 Tudor Road, Woodlands, Doncaster, South Yorkshire, DN6 7PU 01302-721200 Adwick Leisure Centre Mon & Thu Aireborough Triathlon ClubHelen Marshall, 7 Victoria Terrace, Yeadon, Leeds, West Yorkshire, LS19 7TD 0113-250 7158 Prince Henry Grammar School Otley Mon 2100 Barnsley Triathlon ClubMartin Dell, 23 Ashwood Grove, Great Houghton, Barnsley, S72 0BB 01226-758670 Metrodome Barnsley Sun 0800-0930 Barracuda Tri ClubDean Morton, 20 New Village Road, Cottingham, East Yorkshire HU16 4LY 01482-876572 or email dino@apdcomms.co.uk Haltemprice Sports Centre: Saturdays 5pm Holmfirth Harriers AcJeff Pierson, 734 New Hey Road, Oat Lane, Huddersfield, HD3 37Q 01422-374583 Neily Fieldshonley Tue & Thu 1930 K2 Tri TeamHilary Barber, 5 Stone Lane, Oxenhope, Keighley, West Yorkshire, BD22 9QP 01535-647108 The Old Bear Cross Hills Sun 1930 Meltham A C TriathletesJohn Knight, The Heathers, 12 Moorlands Rise, Meltham, Huddersfield, West Yorkshire, HD7 3NA 01484-852547 Meltham Cricket Club Tue 1900-2045 Mercury Triathlon ClubJack Maitland, 19 Wetherby Grove, Burley, Leeds, West Yorkshire, LS4 2JH 01132-786122 South Leeds Stadium Wed 1900 N Yorks Police TriathletesMark Rees, 65 Farndale Street, York, North Yorkshire, Y01 4BR 01904-644748 Police officers and employees only S Yorks Police Triathlon ClubTony Carrol, SYP Underwater Search Unit, Operations Complex, Europa Link, Sheffield, S9 1XX Scunthorpe Triathlon ClubDenis Clark, 122 Enderby Road, Scunthorpe, South Humberside, DN17 2JS Burringham Village Wed Sheffield Tri Club (97)Patrick Knox, 182 Meadowgate Avenue, Sothall, Sheffiled S19 6PS Sheffield University Pool: Wednesdays 8.30pm White Rose TriathletesStuart Dick, Helmsley Villa, 116 The Village, Strensall, York, YO3 5XD 01904-491880 Dearsley Pool Fri Windmill Triathlon ClubAndy Rushby, 43 Whitley Spring Crescent, Ossett, Wakefield, West Yorkshire, WF5 0RF 01924-263465 Bateley Sports Centre Sun 0800Cf d X'! ,"Arial$#f d X'! "Arial$#4 {rf d Xr |vq]_oi]'! "Arial$#'! "Arial$#,'! "Arial$#'! "Arial$#@- Don't do intervals until you have established a good base (you should probably have at least one year of running under your belt, and should have a base period in your season of 12 or so weeks before starting speed training)- Don't do speed work more than once or twice a week. The majority of your running should be done at 1-2 minutes/mile slower than 10 k race pace. Speedwork is very tiring and increases the likelihood of injury.- You can go for unstructured speedwork by incorporating "fartlek" ("speed play") where you just accelerate to 10 k race gpace or thereabouts for a couple minutes during a run. Do this a few times during your workout. - For more structured speedwork (intervals) try this:Warm up for 1-2 miles, then do the following : One 440 yd interval at 10k race pace or slightly faster.One 440 yd interval at VERY slow pace (recovery interval)Repeat three times.Over several weeks you can build up to 8 sets total, or you can increase the speed and recovery intervals to 880yds each. This is just one example. Check out some of the running books for more details. Jeff Galloway's Book on Running is several years old but it has good info.5B --------------------------------------------------- Level %effort Type of Training=================================I 60% - 70% Overdistance, Endurance----------------------------------------------------II 71% - 74% Endurance, Speedwork----------------------------------------------------III 75% - 80% Endurance----------------------------------------------------IV 81% - 90% Intervals----------------------------------------------------V 91% - 100% Race---------------------------------------------------- Af d X1! "Times New Roman$#q'1! "Times New Roman$#DA "classic" workout that is very triathlon specific is the "brick".The origin of the word is mysterious at best but the idea is simple - follow a ride with a run. These workouts tend to be tougher on the body than some others so be careful with frequency! Someathletes like to do a 1-mile run after almost every bike ride. There are many varieties and the workout should be tuned to the race coming up. If an Ironman is your goal then an 80-mile ride followed by a 10-mile run would be a tough brick. If a shorter race is your goal then a 25-mile ride with a 4 mile run would be more appropriate. Another version of the brick entails taking a wind-trainer to a running track and alternating intervals on each.The brick is a good way to get used to what many think is one of thetoughest parts of the race - the bike-to-run transition.A good exampe of a Brick training programme for Sprint distances is shown below. If a harder workout is required just multiply the distances as required.Brick Session. 20 mins bike, 12 mins run: (Both done at 70%, 150 bpm):12 mins bike, 8 mins run: (Both done at 76%, 160 bpm): 8 mins bike, 5 min run. (Both done at 83%, 170 bpm).HBefore you start "real" training, you'll want to strengthen and prepare your body for the stresses it will need to handle. This isdone by doing easy training and slowly increasing the amount of time or distance spent swimming, biking, and running. It is not a time to see how fast you can run 5 miles or to be hammering in the biggest gears on your bike - these types of activities will most likely lead to injuries. This is because it takes longer to build up the strength of your ligaments, tendons, and muscles than the time it take to build up your aerobic capacity (i.e. lungs and heart). Base building will slowly but surely strengthen the muscles your need to do your chosen sport. Most of this training should be done in heart rate zones I and II. You should avoid training in zone III - in this zone you can build your endurance, but your body doesn't recover as well and can become depleted over a period of time if you continue to train at that level. Zones IV and V shouldbe avoided until you have built up enough strength to handle the higher intensities. You can prevent injury by following your plan. Depending on your current level of fitness, Base building can last anywhere from 6 weeks to 26 weeks. Follow the 10% rule - never increase thedistance more than 10% above the maximum distance you have done in the last few weeks. For example, you rode your bike 100 miles last week, you wouldn't want to ride more than 110 miles this week. Base building workouts should seem easy, but may leave you tired. It is important to get enough rest and eat properly during this time.This may also be the time to put yourself on a regular schedule,fatigue can creep up unnoticed at any time. Don't worry about speed or times yet, that is what the next periodsare for. At the end of the Base period, you should be able toeasily cover the distances you want to race. Even if you can cover the distances now, you would still want to have some sort of Base period to prevent injuries later. Plan on spending more time training in the sports you are weaker in. For example, if you already run 10K's, you'll probably want to devote more of your time to swimming and biking.rCThe following sections describe how to train for triathlons for people with little or no triathlon experience, but the information is general enough that it can be used for almost any endurance sport. First things first. You need to gauge your current fitness level. Get a physical done by your physician. Ask yourself questions such as, "Do I work out regularly (3 or more times a week)?", "How far can I swim/bike/run comfortably?", and "Do I have any medical conditions and/or injuries (e.g. asthma, strained ligaments) I should be aware of?" It is important to understand your current fitness level so that you can properly train and build onto your fitness without becoming injured. You should determine your training heart rate ranges. First, you need to know your maximum heart rate (HRmax). You can estimate it using the formulas shown elsewhere in this database."DWould you try to build a new home without a floorplan? You don'twant to train without a plan, either. With a plan, you know exactly what you need to do to achieve your goals. The plan also prevents you from overtraining, which is discussed later, and allows you tofit training in around other activities and work. You may want to base your training on the amount of time you have to work out.Instead of trying to run 5 miles over your lunch hour, you may wantto plan on running 40 minutes and not be late for your 1:00 meeting.Know how hard or easy you want to work out - use your heart rate tomake yourself work harder or to keep yourself from working too hard. Your plan doesn't need to be detailed, but it should be flexible forthose unplanned for instances. Keep a training log with notes ofwhat you did each day and how you felt. You should also write itdown so you can compare notes later when you create a plan for nextseason. The following FAQ sections divide up the season into 5 parts: Base, Intensity, Peak, Race, and Recovery.DThe maximum heart rate is reached during maximum exertion. The extreme stress put on the body to achieve this heart rate is potentially harmful; you should only perform these sessions when you feel up to the challenge. While there will be times when it's important to train near your maximum, you will probably only reach your 100% maximum during important race situations and monitored stress tests. During high intensity training, however, even coming within 5-10% of your maximum will help to improve your speed, efficiency, and tolerance for pain. The most accurate method used to measure your maximum is to have a professionally supervised "stress test" where your biological data would be carefully monitored and recorded as you exercised to total exhaustion. Note: The maximum attainable heart rate is often different when performing in different sports. For example, running is more stressful than cycling because the legs are supporting the entire body and are responsible for any vertical movement (fighting the force of gravity). As a result, you can increase the estimated maximum by 5 bpm for running and decrease it by 5 bpm for cycling; for swimming this estimate is more accurate.A'! "Arial$#f d X'! "Arial$#,f d X*'! "Arial$#'! "Arial$#'! "Arial$#DEThe definition of your resting heart rate is the number of times your heart beats per minute when you are completely at rest when your intensity level is at its absolute lowest. You should measure and record your resting heart rate every day at the same time, preferably first thing in the morning once you are fairly awake (and before any morning training session). Recording and tracking your resting pulse regularly will help provide important insight into your relative health and fitness level at a given time. Noticeable increases in your resting pulse can provide advanced warning of vulnerability to sickness or overtraining. The reverse is also true: A relatively low resting pulse will indicate that your body is ready for the stress related to a high intensity training session or an important race. Also, as your fitness level increases you will probably notice that your resting pulse will decrease. It is curious to note that during peak loads of aerobic training with little anaerobic training, your heart muscles will enlarge, thus producing a lower resting HR when you are healthy. Conversely, when you add a lot of speedwork to your training mix, your heart will have the tendency to shrink a little, causing your resting HR to elevate slightly. Try not to mistake this for a sign of impending sickness or overtraining.DTraining Objective: Improve general aerobic fitness and the ability to train and race for extended durations. Prepare the body for the stresses of higher intensity training. Energy Metabolism Benefits: Improve the body's ability to process glycogen, oxygen, and fat as energy sources. Competition Examples: Swimming: Open water swims lasting one hour or more Cycling: Century rides Running: Marathon, ultra-distance marathons How Your Body May Feel: Endurance Zone training should not cause heavy discomfort in the muscles. Slow your pace if you need to * your body needs the benefits of the long duration without tearing down the muscles further. Typical Training Sessions: Longest duration and low intensity, lasting one to several hours. Most time is spent in the 70-75% range. Frequency: These sessions can be very therapeutic, both mentally and physically, and should be included in just about every week. The session durations will build gradually and then fluctuate regularly over the course of the season.tGf d Xqf d Xf d Xf d Xf d X'! "Arial$#'! "Arial$#'! "Arial$#'! "Arial$#'! "Arial$#'! "Arial$#R'! "Arial$#'! "Arial$#'! "Arial$#'! "Arial$#3'! "Arial$#'! "Arial$#'! "Arial$#'! "Arial$#+'! "Arial$#'! "Arial$#'! "Arial$#'! "Arial$#'! "Arial$#'! "Arial$#'! "Arial$#'! "Arial$#j'! "Arial$#'! "Arial$# '! "Arial$#'! "Arial$#'! "Arial$#LETraining Objective: Raise the pulse rate in order to circulate replenished blood to tired muscle groups and vital organs, while avoiding further training stress. Also used to prepare for (or recover from) high intensity efforts. Energy Metabolism Benefits: Improved recovery and preparation for upcoming high intensity sessions. How Your Body May Feel: You should feel no signs of fatigue whatsoever. Just relax and enjoy the rejuvenating feeling you've earned as lactate gets "flushed" from the muscles. Typical Training Sessions: Short duration and lowest intensity. No additional lactic acid should accumulate during recovery periods. Session Duration: 20-90 minutes Frequency: Once or twice per week, depending upon weekly target intensity. Session Examples: Swimming: * Half-hour continuous swimming, stretching out fully, minimizing the number of  strokes taken per length. Running & Cycling: * Low intensity, scenic routes. Take time to notice your surroundings. Warm-Up: * During the warm-up period your pulse rate should begin low and increase  gradually, staying within the limits of this zone for at least 10-20 minutes. Cool-Down: * To cool-down toward the end of a high intensity session, lower the heart rate  gradually over 10-20 minutes. This will help to shorten recuperation periods between sessions.B;10K Running Trg Tips10K Running Trg Tips @Books to ReadBooks to Read@0!FAQ- Trg ZonesFAQ- Trg Zones0&FAQ-Peak TrainingFAQ-Peak Training`BP0?MHRTests-The 800m Test (General)MHRTests-The 800m Test (General)R@MHR Tests-12 min test. (Run)MHR Tests-12 min test. (Run)A=MHR Tests-All Out Test (General)MHR Tests-All Out Test (General)E@MHR Tests-Flat Terrain (Bike)MHR Tests-Flat Terrain (Bike)BBp FAQ-What Equipment?FAQ-What Equipment?p@Resting Heart Rate-EveningResting Heart Rate-EveningLp3Triathlon Clubs (SERegion)Triathlon Clubs (SERegion)Sp@ Table1 Title: 2d"Notes: d&Objects:  dBp@MHR Tests-Hilly Terrain (Bike)MHR Tests-Hilly Terrain (Bike)F>MHR Tests-The Race Test (General)MHR Tests-The Race Test (General)B(Race TipsRace Tips:Relationship between MHR to MaxVO2Relationship between MHR to MaxVO2%@   OOO   OOO+ten recuperation periods between sessions.JTraining Objective: Perform faster for short durations while expending less effort. The Speed Zone is the range of heart rates that are achieved during highly intense "speed work" or "interval" sessions. Energy Metabolism Benefits: Process ATP and glycogen more efficiently while building tolerance for lactate buildup in the muscles. Competition Examples: Swimming: Very short distances, such as 50's and 100's Cycling: Finishing sprints; hill sprints; surging away from a pack Running: Finishing sprints; hill sprints; improved 5K pace How Your Body May Feel: During the first one or two repeats you will likely feel very fast and smooth. With further repetitions you should begin to feel an incredibly high level of stress in your muscles and cardiovascular system. If the discomfort becomes overwhelming, shorten the duration of the repeats rather than cutting the amount that you do. Be sure to hold correct form throughout these sets. Typical Training Sessions: Short duration, high intensity intervals; full recovery periods between efforts. These sessions should continue until you can't achieve target speed levels during intervals (normally 30-45 minutes), which signals that your lactate levels are excessively high. Repetition Duration: 15-60 second repeats, decreasing repetition duration when fatigue builds up substantially. Recovery periods should be active (keep moving to help reduce lactic acid buildup) and at least four times longer than the exercise period Session Duration: 30-45 minutes Session Examples: Swimming: * 4 x 100 all out, 150 recovery in between, combined with 4 x 75 all out,100 recovery in between * 4-6 sets of "broken 100s" (4 x 25 w/5-10 seconds rest between 25s),  200 recovery in between each broken 100 Cycling: * 6-8 x 30-45 seconds all out sprint, 3-4 minutes recovery spinning in between * 6 x 45-60 seconds sprint & hill climbing (begin from the base of a hill), 4-5 minutes recovery in between Running: * 3 x 400m fast, 800-1200m recovery after each, combined with  4 x 300m fast (two straightaways & one curve on a standard track), 900m recovery after each * 6-8 x 200m sprints, 1000m recovery after each Frequency: The purpose of performing in the Speed Zone is to improve the muscles' ability to contract quickly, and therefore these sessions should be done when the body is fully recuperated and ready to perform at peak levels. Workouts in the Speed Zone help improve your power, or the force and speed with which you can exercise. These workouts are mainly done 1-2 x week during peak aerobic periods as a stepping stone between total aerobic training and the racing season when training becomes more intense.O f d Xf d Xf d Xf d X"f d Xf d X"f d Xf d Xf d Xf d Xf d X;'! "Arial$#'! "Arial$#'! "Arial$#'! "Arial$#'! "Arial$#'! "Arial$#'! "Arial$#f'! "Arial$#'! "Arial$#'! "Arial$#'! "Arial$#6'! "Arial$#'! "Arial$#B'! "Arial$#'! "Arial$#:'! "Arial$#'! "Arial$#'! "Arial$#'! "Arial$#}'! "Arial$#'! "Arial$#'! "Arial$#'! "Arial$#'! "Arial$#'! "Arial$#'! "Arial$#'! "Arial$#'! "Arial$#'! "Arial$# '! "Arial$#'! "Arial$#'! "Arial$#'! "Arial$# '! "Arial$#'! "Arial$#`'! "Arial$#'! "Arial$#E'! "Arial$#'! "Arial$#+'! "Arial$#'! "Arial$#'! "Arial$#'! "Arial$#N'! "Arial$#'! "Arial$#k'! "Arial$#'! "Arial$#'! "Arial$#'! "Arial$#='! "Arial$#'! "Arial$#_'! "Arial$#'! "Arial$#/'! "Arial$#'! "Arial$# '! "Arial$#'! "Arial$#'! 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Having a high VO2 max means that your body is capable of processing more oxygen efficiently at higher speeds. This results in lower lactic acid buildup when performing at a fast pace. Competition Examples: Swimming: Middle distance events, such as 200's, 400's, and 500 freestyle Cycling: Shorter time trials lasting 15-30 minutes; sustained breakaways; hill climbing Running: 5K and 10K races How Your Body May Feel: When training in the Uptake Zone you will feel the painful sensation of heavy lactic acid buildup. As with the Speed Zone, this lactate buildup will become more apparent after one or two repeats. You should continue at a rate that leaves you feeling rather uncomfortable for the duration of the set. Typical Training Sessions: Moderate repeat durations (3-6 minutes) and short recovery periods (up to 2 minutes) between efforts than with Speed or Power Zone training. Repetition Duration: 3-6 minutes, up to 2 minutes recovery Session Duration: 30-60 minutes Session Examples: Swimming: * 4 x "broken" 500's (5 x 100 w/10 seconds rest after each), equal to race pace.  200 easy recovery after each broken 500. * 410 x 300 with <1:00 easy after each, as fast and even as possible. Could also  do these "broken", as 4 x 75 w/10 seconds rest after each Cycling: * 2 sets of (3 x 4-6:00 with 2:00 easy spin); extra 10:00 easy spin between sets. * Hill attacks: Find a hill where you can climb for at least 5 minutes. Attack the  hill from the same point 3-6 times with nearly complete recovery after each climb;  try to improve upon each attempt Running: * 3 x "broken" mile: 1000m hard, 200m easy, 600m hard, 1000m easy; the combined  1600m time should be faster than 5K pace * 15 x (40 seconds fast, 20 seconds recovery jog); hold mile race pace Frequency: After you've established an endurance base, try to include this type of training once every week. 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"Arial$#.KTraining Objective: To perform faster with less effort for a sustained period of time (from 45 minutes to two hours or more). A well-trained athlete will process lactate more efficiently at higher intensity levels, enabling the muscles to continue working at faster speeds for longer periods of time. Energy Metabolism Benefits: Training in the Power Zone improves glycolysis efficiency. This improvement occurs while performing at intensity levels where both anaerobic and aerobic glycolysis are contributing simultaneously to the energy production process (at the anerobic threshold ). In the Power Zone, the complete glycolysis process is being exercised: Lactate is being produced as a byproduct of anaerobic glycolysis and at the same time being combined with oxygen to create energy as part of aerobic glycolysis. Competition Examples: Swimming: 1500m - 2.4 miles in a triathlon Cycling: 40K time trial, longer criterium races Running: 10K up to half-marathon How Your Body May Feel: Once you achieve a pulse rate that is within 10% of your anaerobic threshold, you will feel your heart and lungs processing large amounts of oxygen. In the Power Zone, your lungs will be taking in full breaths and your muscles will maintain a deep * not too painful * sense of fatigue. The closer you get to the upper reaches of this Zone (essentially your AT), the heavier your muscles and more uncomfortable the effort will be. Typical Training Sessions: A large number (8-25 or more) of shorter repetitions with very short recovery periods in between each; or a few long repeats with a lot of rest in between. Repetition Duration:  1-3 minutes, with 10-30 second recovery periods; or up to 25 minutes with up to  15 minutes recovery periods Session Duration: 30-90 minutes Session Examples: Swimming: * 20-25 x 100 with 10 seconds rest, holding even pace throughout * 2-4 x (600 - 1000 with up to 2 minutes or 150 easy swim between). Hold times  even or descend the repeats, all in Power Zone. Cycling: * On the road: 2 x (15-25:00 hard with 8-15:oo easy spin between) holding  your pulse within the Power Zone target levels * On wind trainer: 20 x 1 mile with 15 seconds rest, holding goal pace for  40K time trial Running: * Tempo run: 1-2 x (8-20:00 hard with 4-10:00 easy jog between) holding your  pulse within the Power Zone target levels * 20 x 400m equal to half-marathon goal pace with 30 seconds easy jog between repeats Frequency: These sessions are extremely challenging, both mentally and physically, and should be included twice every three week period. 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"Arial$#l'! "Arial$#J]=e]AqX<^^\Triathlon Clubs (East Mids)ZEast Midlands: Leicestershire, Derbyshire, Lincolnshire, Nottinghamshire, Northamptonshire[ '! "Arial$#M'! "Arial$#LMNTriathlon Clubs (Eastern)TEastern Region: Bedfordshire, Norfolk, Suffolk, Hertfordshire, Cambridgeshire, EssexU'! "Arial$#F'! "Arial$#7 8>Triathlon Clubs (Greater Lon)"London Region: Greater London area# '! "Arial$#'! "Arial$#56Triathlon Clubs (SERegion)9South East Region: Kent, Surrey, East Sussex, West Sussex:'! "Arial$#('! "Arial$#>p ?Triathlon Clubs (SRegion)cSouthern Region: Berkshire, Hampshire, Buckinghamshire, Oxfordshire, Channel Islands, Isle of Wightd'! "Arial$#T'! "Arial$#DELTriathlon Clubs (SW Region)OSouth West: Gloucestershire, Wiltshire, Somerset, Dorset, Cornwall, Devon, AvonP '! "Arial$#E'! "Arial$#IJrTriathlon Clubs (West Mids)[West Midlands: Shropshire, Staffordshire, Hereford & Worcester, West Midlands, Warwickshire\ '! "Arial$#N'! "Arial$#G HYTriathlon Clubs (NW Region)@North West: Merseyside, Lancashire, Cheshire, Greater ManchesterA '! "Arial$#6'! "Arial$#12Triathlon Clubs (Wales)Welsh Triathlon AssociationU'! "Arial$#@A1QTriathlon Clubs (Services);<qTriathlon Clubs (Scotland)Arran Triathlon ClubRichard Lane, No 12 The Row, Catacol, Isle of Arran KA27 8HN Tel: 01770-830361 Fax: 01770-830354 richard@lane.prestel.co.ukK#10K Running Trg Tips/qUnderstanding Metabolism&Double Click on Icon to launch WordhVBQTrg Prog-Speed Zone (90-100%)^ _QTrg Prog-Uptake Zone (90-95%)a bQTrg Prog-Power Zone (85-92%)Y. ZJTraining Your Metabolic Systems As an endurance athlete, it is important for you to develop an understanding of the energy metabolism processes and how they contribute during various activities. The next section will discuss how to train these processes directly by varying the intensity of your sessions, and how to control training intensity through monitoring heart rate. Understanding The Role of Training Intensity The key to steady improvement is to train efficiently: to maintain proper intensity levels for a sufficient duration, and to do so often enough. In simpler terms, training efficiently involves controlling how long, how hard, and how often you train. While you can use a stopwatch to determine how long a workout is and keep a diary to record and track how often you're training, how are you supposed to measure the intensity levels achieved? Measuring Intensity Using the Total Pulse Range The intensity level for an effort is measured as a percentage ranging from 0-100% * the resting pulse (Resting HR) is considered 0% effort and the maximum pulse (Max HR) is 100%. The Total Pulse Range (TPR) is the difference between the maximum and resting heart rates; its value is used to calculate the various target heart rates: Total Pulse Range = Max HR - Resting HRDetermining Your Target Heart Rate Zones To determine the target heart rate corresponding to an intensity level, multiply the intensity percentage by your TPR value, and add the result to the Resting HR: Target Heart Rate = (Target Intensity % x TPR) + Resting HRThe Target Zones  The Target Zones are:  Speed Zone: 90-100%  Uptake Zone: 90-95%  Power Zone: 84-92%  Endurance Zone: 65-85%  Recovery Zone: 50-65% The different target zones will be explained in terms of:  The training objectives being met  The benefits gained by improvements to energy metabolism  Some competitive examples where such training will prove useful  How your body may feel when performing in the zone  Typical training sessions for that level of intensity  The suggested frequency for performing these sessions.Dont Get Lost in the Numbers Now that youve got your calculator and pencil in hand, its important to point out that you need to be careful not to fall into what we call the "numbers trap". 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