Saturday bike session 14th october – INFO

SATURDAY BIKE RIDE INFO:
14th OCTOBER
Route – 47km – 29 miles. About as flat as we can get in Scotland. The start and end of the ride has a few sets of traffic lights, junctions etc. There is a potential coffee stop at halfway in the ride but if cold / wet we will
Probably not stop. Route map here: http://www.mapmyride.com/routes/view/1806274580
Abilities – this is what we class as group 1. The average ride speed will be between 20-24kmh. On flat windless roads (ha ha!) we will sit at ~24kmh. Uphills will be done about as slow as we can / need and clearly downhill / tailwind is faster and more fun. Stronger riders will sit at front of group to make it easier for others in the group but must keep to correct pace. I’ll look after this!! All riders of this ability and beyond are welcome but fast folk need to ride easy / sociable and keep within group limits.
Time and place – meet at 8:50-55am departure 9am sharp if possible. FRONT DOORS OF SOAR INTU BRAEHEAD. Return pre 12pm as long as coffee stop is prompt!
KIT:
A working bike is essential!! Please check your bike the day before the ride. http://www.bikeradar.com/…/how-to-safety-check-a-bike-43297/
Helmet – no helmet, no ride. Please also ensure it fits and is correctly adjusted!!
Spares – please bring spare inner tube, tyre levers and a working pump. I will carry basic tools.
Money and phone.
Clothing: dress for the weather!!! Minimal flappy / loose clothing really helps though!!
Banter – yes please. Bring your best chat / jokes!!!
posted by John Dargie on
09/10/2017

Graeme Reid – Brutal Extreme Triathlon – Sept 2017

The Brutal Extreme Tri

The Brutal had been on my radar for a few years ever since stumbling across a TV programme late one night about an ex Welsh rugby player who was doing it but I had been putting it off as too hard or too far away or too something. Recent years has seen it gather some media attention, particularly in 220 Magazine and so earlier this year I decided that the time for procrastinating was over and took the plunge one evening and pressed “Enter”.

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New Training Year Information

Here comes the new training year!!!:

Monday is the start of 2017-18 seasons training. We will have the usual 4 week structure of training building and recovery and also 8 week training objectives.

So for the next 8 weeks (25th September – 19th November) here’s what’s on:
– SCOTSTOUN SWIMS focus on relaxation, technically controlled aerobic swimming with kick and head position work / feedback.
– ALLANDER SWIMS focus on breathing and arm action out of the water / hand entry next 4 weeks, then underwater propulsion / catch 2nd 4 weeks. Small hit of kick training every session.
– BIKE – Wednesday turbo focus on pedalling ability / co-ordination, bike setup and riding position and short hard training hits.
– BIKE – Some weekend organised rides – coach led fortnightly on Saturdays for differing abilities each week.
– MTB SATURDAYS – non coached see Facebook page weekly for info.
– RUN TUESDAYS – longer mixed ability group aerobic warm up and shorter main set with a little tech development and some real pace development work.
– RUN THURSDAYS – strength development, some aerobic mileage and some stuff to make you breathe hard!!
– RUN SUNDAYS – non coached off road base building runs – see Facebook page weekly for info

PLEASE NOTE SESSIONS ARE FOR PRETTY MUCH ALL ABILITIES. LISTED ABOVE THERE IS LOTS FOR EVERYONE AND THAT IS WHETHER YOU ARE NOVICE OR NATIONAL SQUAD. THE PERCEPTION THAT SEEMS TO BE FLOATING AROUND THAT THE SESSIONS / CLUB IS FOR PERFORMANCE ATHLETES IS UTTER GARBAGE!!!!! There is chat, banter and laughter at all sessions and you can push yourself as hard as you want.

KEY DIARY DATES:
Wed 27th Sept – 1st Bike turbo of the year – please come and get your off season bike training off to a good start.
Sat 30th Sept – Bike ride road skills coached session in west end – sign up at www.proendurancecoaching.co.uk.
Sat 14th Oct- flatish bike ride from Braehead to Kilmalcolm and back slowish pace 21-24kmh ~2hrs
Sat 21st Oct – PARKRUN – 5th yr Anniversary of Victoria Park Parkrun – Get a benchmark down!!
Sat 28th Oct – Flatish bike ride from braehead to Renfrewshire. Pace 24-27kmh 2.5-3hrs.
Sat 11th November – long ride from Glasgow for strong riders ~100-120k 28-32kmh 3.5-4hrs.
Sat 18th November – PARKRUN – challenge yourself!!

posted by John Dargie on
21/09/2017

Lynne McIntosh – Thorpe Park Sprint Triathlon – Sept 2017

Thorpe Park Sprint

Over the past few months it’s been a bit quiet for me compared to the start of the season as I decided to race less and train more in order to try to get fitter, improve my swimming and running and have a crack at qualifying for the 2018 Sprint Distance European Championships in Glasgow.

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Stuart Kelly – Cairngorm Adventure Triathlon, Sept 2017

Cairngorm Adventure Triathlon

Based at Loch Morlich near Aviemore, this event is roughly 3km open canoe (teams of 2), 25km mountain bike and 5km trail run, with the promise of a “useful item” and a burger at the end. I’ve been keen to take part for years but the 240 places sell out fast so this was my first time and it lived up to all expectations (friendly people, dodgy weather, mud, useful mug).

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Race Update – The Vitruvian, British Middle Distance Championships

Ali Rainey – The Vitruvian

I was really looking forward to this race and a bit nervous …my first middle distance event. I wasn’t quite sure what to expect from the step up in distance. I’d originally been aiming for Edinburgh 70.3, but had to pull out, so I was glad when Jen suggested a group of us should go down to do vitruvian.

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