Zoom Tri Club

Coaching Update - October 2008

Hi Zoomers,

Many of us may well be forgiven in thinking that Autumn this year kicked off in June! In some respects now that the real Autumn weather is here its a bit of relief as at least its supposed to be cold and we know the clocks are due to go back, so we expect it to be darker sooner!

If you have not started to think about changing your training programme now is the time, if you have been blazing away all year its a good time to gear down, take some recovery time and let your body recover for a few weeks. If you have had an injury or inconsistent season now is the time to start building a consistent programme of training. Notice I said consistent not 'hard'. Sometimes when we feel good its tough to reign our efforts back in, or we get a little competitive with our mates, just check your self and remember 3 consecutive sessions can be better than one hard session and two days not training because you feel tired.

This time of year is perfect for work on developing skills and improving technique, as we go about this work we will also be starting to build some base endurance work, which forms the cornerstones of the training and racing year. Many athletes neglect or pay very little time focusing on technique believing instead that if they just work hard up and down the pool or putting the miles in on the bike and run they will get better. At first as with most endurance sports just getting out of the door creates success and you will see improvements just through regular training. Once that plateau is reached then comes the inclusion of different forms of training, a few intervals and brick sessions, finally we start to look at eeconomy of effort. Improving our skills to go faster. This become most obvious in the pool because of the resistance of the water and the nature of that part of our sport but equally attention to both running and cycling skills will improve eeconomy, reduce effort and help us go further and faster.

To this end each Monday until the new year we will be focusing our Swim Session on Skills Acquisition.You will notice that the sessions will incorporate lots of drills, kick and other skills that traditionally triathletes avoid yet need to develop. These are key skills that improve swimming over time, as golfer Lee Trevino once quipped ' the more I practice the luckier I get' (Good point Lee - Now put that kebab down, stop acting like a tub of lard and get in that pool!)

Tim has developed our Run programme on Tuesdays and Thurdays and we have been working on a 10k build programme towards the AECC 10k, after which we will be developing a Base endurance and technique development programme. Running economy is critical to faster off the bike run splits, as we get to the run section already fatigued. Get along to the run sessions when ever you can, and make the most of the free coaching that is available to you.

Lets start to lay the foundation for a great season ahead, if you have any questions please feel free to contact any of the Coaching team (Me, Tim, JJ or Lawrence)

Rob

 

 

Only a few tickets left for the Zoom Christmas Party

If you haven't confirmed you want to come to me or JJ, then get your fingers on those buzzers now - we've got 6 tickets left out of our original bag of 40 tickets.

The place: Village Hotel,

Bournemouth

The date: Thursday 11^th December (make sure you have a light day on Friday 12^th)

The food: 2 course buffet selection including: Pork and Chicken dishes with rice and noodles, Courgette & Mushroom Risotto, Garlic Bread, Ceasar Salad, Couscous salad, Spinach & Pesto Pasta and Buttered new potatoes.  Puddings include: Christmas pudding, Fruits of the

Forest

slice and Cheese & Biscuits – all followed by Coffee and Mince Pies.

The entertainment: Boogie Night Disco

The price: £20 per person (deposit of £10 payable when you book your ticket).

Julie and JJ

Bike for Sale

From John Harrison re Bike for sale

 

I wondered if you could circulate this to the Triathlon club and anyone who maybe looking to upgrade their aluminium bike to a carbon one and want a fantastic bike at a good price. I've put it up for sale at £1,900 but if anyone wants to make an offer I'm open to negotiating to a mutually agreeable price. They are more than welcome to test ride it or just have a look.

My mobile is 07736 227244 and email  jon.harrison@grohe.co.uk

 

 

There's photos, full spec and reviews attached.

Download argon_18_platinum_20067_carbon_road_bike_for_sale.pdf

Andy's b'day bash with the Queen tribute band

  

Come out and celebrate Andy’s 40^th Birthday

on

Saturday 15 November 2008

at

Esporta Dorset, Cabot Lane Poole

and watch the Queen Tribute band – The Bohemians

Ticket Prices £11.95

Please let Andy know by 12 October 2008

if you want to purchase a ticket contact

andydownton@talk21.com

(Tickets may still be available after this, so contact me ASAP)

www.thebohemians.com

Luke Taylor - from his posting in Afghanistan

Hello Everyone.
 
I hear your all having an 'Indian summer', well let it be known that we really are having an Afghan summer in every sense here and there is no abaeting yet.
Not so much to tell this trip as its all hush hush but my old unit are camped just up the road and some familier faces has been seen in the galley
and I expect they will be in the media especially over Christmas.
We had Chris Ryan at the gate the other day trying to get an audience with are boss but in true diplomatic hooray henry style, Chris was told to
"f$*? off you stupid auther of crap stories".
Also the Americans here have proven themselves real spinters, the rocket attack alarm went off while we were all having dinner and you have never seen men shift so
quick. Of course the cateering staff left for cover as well leaving just the Brits behind to not only help themselves from the counter but to have the choice
seats near the tellys. A rather large MP decided this was contravening the camp anal retentive health and safety act and proceeded to give us all a
bollocking. Except of course its the Royal Marines in town now and he was told to shut up. One lad told him that his Nan didnt let anyone leave the table
during the blitz. Another was heard to shout that he has got his green beret which automaticly makes him bulitt proof. Didnt go down to well but whats the man
going to do with a hundered or so hungry bootnecks who wont budge. The fact that we are on a camp the size of Heathrow and that to date not one rocket has landed
are side of the runways since the coalition took it over is of no consequence to the morale police.
My phys has picked up a bit now were in and settled, the dust is something to get used to and most people use a dust mask when out running, the yanks however
not ever to be seen as weak are out in huge gangs with masks that have skulls or fangs on them. The t-shirt with the phrase 'hurdle the dead and trample the weak'
are also a giggling point of the Brits. We might get are own made up with my little pony or barbie on it saying come home safe boys. I think alas the irony
would be lost on are American cousins. One unit out here who upon finding out that the Brit contingent was to be filled with Royal has issued its soldiers with cards
reminding them not to gamble, fight or in any way antagonise the Royal Marines whilst in theatre. Some of the lads found these cards and wrote on the bottom
'and dont shoot them their mum wont be happy'. Again the irony was lost.
Well I'm afraid thats it for a while. I'll be home for Christmas and new year as for once I can justifiably take leave over that period as I am a husband and father.
All those years I have given that period up for the grown ups and now I am one and  its not a bad feeling at all.
If you got time drop Niki and Roan a line otherwise I will see you all in a couple of months.
 
All the best.
 
Luke.

NEW FOREST MIDDLE DISTANCE TRI 21 September 2008

 

The morning is upon us, the great Zoom Tri challenge is about to commence. The boys get in a last minute group hug as the weather is a bit on the chilly side - brrrrr! The teams were sorted oldies vs the youngies, the drinks at the Xmas party the star prize. Obviously only soft drinks for the youngies.

 

Most of the team waiting for the ambulance to turn up, before they could allow Mike Mccarthy into the water, they were unsure whether he would make it to the finish :-)

 

And they're off! Mike, Freddie and Andy in this wave, the others went before. First out Lawrence (from the first wave) followed by Freddie, Andy, Mike 'I came out of the swim before you' Mccarthy (Not this time), split by 1 minute apiece, followed by the girls.

Onto the bikes then. Andy gets the nod on Freddie's lead and sets off in hot pursuit. At each support point Andy got the latest on Freddie's lead (Freddie anxiously looking over his shoulder for the orange shirt - should have had wing mirrors). Freddie in first, closely followed by Andy who was arriving as Freddie left for the run, then Lawrence sneaked in and out almost un-noticed followed by Mike and the girls (Rhona and Jacks)

 

 

Mike on one of his many infamous toilet stops. 

     

Freddie out first, and Andy's hot on his tail. Leaving to great cheers from other Zoomers, and more updates on times.

Now for the hard stuff - 13.1 mile run, up hill and down dale. Andy feels his race with Freddie is at risk, and thinking about how much the bar bill is going to cost. But all is not lost, at mile 7 he gets a glimpse of the old Zoom Tri suit as Freddie reaches the aid station, and felt rejuvenated, and could see the British flag being hoisted to the top of the pole. As he strolls up behind Freddie, he puts in an extra spurt and takes him and puts enough distance between them to hold out until the finish.

Finish Times

Andy Downton 5:12

Freddie Devos 5:26

Lawrence Down 5:31

Mike Mccarthy 6:14

Rhonna Copp 6:26

Jacks Howe 6:36

 

Well Done guys and gals. Thanks to all the supporters around the course.

 

And one last thing........

 

Freddie - last seen looking for lost gels ;-) oh and his age group first place trophy

 

 

 

 

 

 

 

 

Zoomers race NF Marathon and half marathon

Well done to Pat Robbins and Nigel Beacham who both raced the marathon. Pat finished in a superb 3:02:45 in 15th place and Nigel with a very respectable 3:33:54.

Matt Vail posted a very good time of 1:26:03 and Claire Busst ran well to finish in 1:46:30

Lets have a good turn out at the Poole Runners Winter 5k on the 17th October and the AECC 10k on November 2nd.

Rob

NF Middle distance - Great Results from Zoom Athletes :-)

Well done to the team of Andy D, Freddie, Lawrence, Mike, Rhona and Jacks. Please find their results attached.

Download nf_middle_2008.xls

Quadrathon anyone?

If any Zoomers fancy trying their hands (legs and arms) at Quadrathlon (swim, bike, kayak, run), I am planning to go down to Bude for the Awesome Foursome on 4th October and would be happy to provide or share transport. I could also loan a kayak if required.

 

See http://shorelineactivities.co.uk/event-quadrathlon.htm

 

Any takers? Call me on 418236 or email philipn at engarts dot com.

 

Philip Nye

Southwater Relay 2008 Results

Well done to all members of team Zoom that raced this morning. The Mens team of Lawrence, Steve B and Andy took 2nd in the Senior Male event with Rhona Copp, JJ and Jacks Howe taking 3rd in the Senior ladies Well done!

Full results and the Zoom roll of honour can be found here:

Download copy_of_sprintrelays2008results.xls