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Newsletter 288
NEW MEMBER:
Rob Findler
Lisa Quin
Richard Quin
Sebastian Quin
Elliot Quin
TUESDAY INTERVAL SESSION 3 MARCH
We started the session in daylight this week – the nights are getting lighter
folks! During the warm up we completed our usual set of drills and this week
we included a progression on the pose drill turning it into a walk drill. Sounds
easy? Come next week and see how difficult it is. But practise makes perfect so
everybody was challenged to use it during their other run sessions during the
week.
The main set this week for the
seniors was 4 X 5 minute efforts to
the whistle with 2 minute
recoveries. The juniors also used the perimeter of the pitch for their efforts
before joining with the seniors for a cool down and stretching session.
MONDAY SWIM SESSION 2 MARCH
Warm up 4/10
England Athletics Affiliation Renewal
80 Freestyle
80 as:
20 Doggy paddle,
20 No.1 scull repeat – fins
80 kick on L/R – fins
80 6.5.6
80 Backstroke swim/drill
Build
6 x 20 open water scull mass starts
3 x easy
3 x sprint
For those who wish to be affiliated to EA
via NTC, EA membership is due on 1st
April. The fee is £12 and NTC will be
required to pay on your behalf (you
cannot pay directly to EA)
Please let Sarah Taylor know if you wish
to affiliate or renew your affiliation
geoffsarah@googlemail.com
You will then be required to pay £12 to
NTC either on line or by cash/cheque at
a training session.
By way of a reminder EA affiliation is
required to race for NTC in the XC league
or represent NTC in any running race.
Main 60 secs rec
300 CSS
4 x 20 sprints from scull 15 secs rec
400 as 100 Torpedo K,D,P,S 6/10
4 x 40 push of streamline, fly kick to flags , tumble/quick turn , build -sprint
finish 20 secs rec
400 every 4th length sprint 6/10
4 x 40 as above
300 CSS
Cool Down 4/10
200 Backstroke swim/drill
WEDNESDAY WATT BIKE 4 MARCH
We completed another intense session this week at Watt bike. After a full
warm up we did 3 X 7.5 minutes with 5 minutes recovery in between. This is a
progression from the 3 X 5 minutes intense that we did 4 weeks ago.
After the cool down we
stretched all the major
muscle groups and had an
open discussion about
nutritional recovery and
inevitably chocolate
milkshake was the main
topic! Here the advice we
tend to give regarding
training/ recovery drinks:
Take a drink to all sessions.
Use a carbohydrate drink
(PSP, GO etc.) or
water/dilute carbohydrate
drink and solid food (gels etc.) on sessions over 2 hours.
To ensure optimum recovery, have a ‘recovery drink’ immediately after
training or racing. As an inexpensive alternative to proprietary products (REGO
etc.), a litre of skimmed milk (maybe with some chocolate powder) will provide
the essential carbohydrate, protein and fluid you need. Then, eat a good meal,
high in carbohydrate, moderate protein and low fat (to aid absorption) within
2 hours of finishing your training/racing.
FRIDAY SWIM SESSION 6 MARCH
Warm up 4/10
80 Freestyle
80 Kick on L/R -fins
80 as 20 No. 1 scull, 20 Doggy paddle repeat –
fins
80 Popov –fins
80 6.3.6 - fins
Build 7/10
6 x 20 Drafting in 2’s ,3’s 4’s with sighting
Main 60 secs rec between sets
4 x 100 CSS 1 beep recovery
4 x 20 FS sprint from scull 10 secs rec
400 as 100 Torpedo kick , 100 pull repeat 6/10
4 x 20 FS halfway fast kick 10 secs rec
2 x 200 CSS 1 beep recovery
4 x 20 sprint from streamline push 10 secs rec
100 Fly kick on back – ? fins
100 Backstroke swim/drill - ? fins
Cool Down 4/10
200 own choice
SATURDAY GROUP RIDES 7 MARCH
A glorious spring morning encouraged large numbers out on the road for our
weekend group rides.
Helen led the development group of 7,
after a shaky start due to bike malfunction
they did 26 miles out through Hanchurch
to Swynnerton, Cold Meece, Standon and
Mear with a cafe stop at Slaters.
Ken led the steady group of 8 with a
café stop at Henbury and Kelvin led the
fast group of 7 on a hilly ride with a café
stop near Shugborough.
Inter Counties Cross Country
7 March
Jordan Nixon represented
Staffordshire Under 15 Boys
on 7th March in the Inter
Counties XC at Cofton Park
Birmingham. He ran the
4500m course in 20min 10
secs finishing 242 in a field of
over 300 runners. Jordan is at the lower age in this age group so many of the
competitors were 12 months older than him. He was the 5th Staffordshire to
finish out of the team of 8 which is a great experience for Jordan racing at a
National level.
BURNTWOOD AQUATHLON 8 MARCH
There were several NTC juniors (and seniors!)
competing today at the Burntwood Aquathlon.
Some early results in hot off the press:
Ben Donnelly was 3rd in
TS2 boys, mum Jo
pictured left also
competed but results not
in yet
Eden Schiller (pictured
right) finished 1st in the
TS3 girls (400 metre
swim, 3k run) in a time of
20:00:00 - her first TS3 race!
It was great to see
the Ranford family
competing in what
was a 1st aquathlon
for some!
Lewis Pass (pictured right) represented the Pass family –
unfortunately mum Eileen was due to race but suffered a
shoulder injury leading up to the race.
West Midlands Jnr Series Events
Month
Day
Date
March
Sat
21/03/2015
March
Sun
April
Event
TS1-TS3
Youth
BCT Aquathlon
Y
Y
29/03/2015
Sandwell Aquathlon
Y
Y
Sun
26/04/2015
BRAT Sprint Triathlon
May
Sat
09/05/2015
BCT Duathlon
May
Sun
24/05/2015
Telford Tinman Triathlon
May
Sun
24/05/2015
Wrekin College Aquathlon
Y
May
Sun
31/05/2015
Warwickshire Children's Triathlon
Y
June
Sun
14/06/2015
Barton Marina Triathlon
Y
June
Sun
21/06/2015
Sandwell Junior Triathlon
Y
Y
July
Sun
05/07/2015
Paul Weston Memorial Aquathlon
Y
Y
July
Sun
19/07/2015
BRAT Junior Aquathlon
Y
Y
August
Sun
02/08/2015
Shropshire Junior Duathlon
Y
Y
September
Sat
26/09/2015
Autumn Dip & Dash Aquathlon
Y
Y
Info regarding IRCs - Inter-Regional Championships (National Tri Champs)
IRC Test Event (NOT WM Series race)
May
Sun
31/05/2015
Mallory Park Triathlon (Leicestershire)
IRC Team Qualification Race (NOT WM Series race)
July
Sun
05/07/2015
Super Tri Children's Tri (Eton)
Inter-Regional Championships 2015
September
Sat
05/09/2015
U 20 European Triathlon Festival, Mallory Park
September
Sun
06/09/2015
U 20 European Triathlon Festival, Mallory Park
SUNDAY RUN 8 MARCH (thanks to Chris Nixon for the photo)
Y
Y
Y
Y
Y