Ipswich Triathlon Club Handout

A Club Sponsored by Ipswich Borough Council

Issue No.122 – January 2005

News by Simon Palmer

Hope you had a great Christmas and best wishes for 2005.

Membership fees for the coming season are now due. Could you send them off ASAP so we have an up to date list of members by the end of the month. If you lose your membership form there will be one on the website.

We are currently lying 6^th in the Suffolk Cross Country League; a truly excellent position – the highest ever. Thanks to all who turn up and remember even if you don’t count in the team you push everyone else down a place and take points off our rivals. See Steve Robinson’s article later. Next Race is in Bury St Edmunds on Sunday January 2^nd 11.00 am See you there.

A Day at UEA – by John Gabriel

My recent ‘sabbatical’ into cycling taught me a lot about the Sports Science approach to training so it was only natural that having come back into running I would seek out how SS could assist my training.

I’d heard a lot about the Human Performance Lab at UEA Sports Park (Norwich) from a cycle coach colleague so off I went for a Full Fitness Assessment under the expert guidance of David Cosford, the Park’s Assistant Director.

The session started with a long chat with Dave about my current training, state of health and targets for the future. Then it was on with the important stuff and I was measured, weighed, my blood pressure taken, body mass and fat content and lung capacity confirmed.

Then it was on to the treadmills for the ‘real test’ – blood lactate testing which would ascertain my training levels and avoid me doing ‘useless’ training. The lactate test is relatively simple, starting off at a leisurely pace and increasing every 3 minutes at which point blood is taken from your ear (nice!). The test lasts for approx 30 mins (depending on your fitness) and the resulting graph confirms the four training zones to be used i.e. Base (Recovery runs), Aerobic Training 1 (medium pace runs), Aerobic Training 2 (Tempo runs) and Anaerobic Threshold (race pace).

After a short warm down it’s back to the treadmill for the VO2 max test which involves running up an increasing incline until you are ‘stuffed’ and then breathing into a tube for 30 seconds, hard to do but good when it’s over.

Hard stuff over, its back to the testing and grip strength, flexibility, back & leg strength are measured. More training chat and some initial observations from Dave then it’s off home.

Within a day I received by email a comprehensive set of results followed by a paper copy a day later – great service. The results confirmed all the test results and made recommendations for training and diet.

The cost of the Full Fitness Test is £65 which for 2.5 hours is great value and a must for all serious athletes trying to fit in quality training into limited time. Tests can be done on runners (treadmill), cyclists (Kingcycle rig) and swimmers (pool).

If you are interested check out the Sports Park website at http://www.sportspark.co.uk/activities_hpc.html or give David Cosford a ring on (01603) 593482

SUFFOLK Cross Country event 3 Woodbridge Steve Robinson

What can I say ? Another mass turnout and another all-round excellent performance.

The combined team is now 6th place overall, just behind Stow. Striders The mens team , also in 6th position -a tantalising 2pts behind striders after successive victories at Bungay and Woodbridge.

Liam White who with Daniel Brown and Tom Wood  led the juniors home. They are now 4th in the league, just ahead of Bury Pacers!

Tom Challenor and Pete were again our leading duo with veteran Graham White only 8 places further down. Next came specialist biker Phil Hetzel and London Marathon hopeful Ian Duggan. Then came the inseparable Mark Hird and John Gabriel in 49th and 50 posn. to complete the team-- There is talk about you 2 -just thought I'd let you know ! Steve Robinson yet again failed to make the team and is unsure what he feels about this-on one hand its good cos of the team strength but on the other ....oh never mind

The ladies regulars of Sarah , Susannah, Sue, Kate and Mary were joined by Emily Fisher in her first outing for the club.

Looking forward to have seen you at Bury on Jan 2nd . This means you Charlie!!! - I know you like the rough stuff really

Results From Race 2 Bungay

Men Ladies

Winer Peter Barker 30.31 Winner Tamara Jordan 36.05

22^nd Petere Hurry 34.12 14^th Abbie Thorrington 40.58

23^rd Dave Copland 34.24 26^th Mary Skelcher 43.09

25^th Tom Challenor 34.35 31^st Sarah Scrivens 45.08

36^th Graham White 35.52 43^rd Sue Hargadon 52.07

37^th Richard Tateson 35.59 45^th Susannah Rosenberg55.28

48^th Mark Hird 38.04 For other clubs

50^th John Gabriel 38.12 32^nd Anne Fish 45.09

63^rd Steve Robinson 40.17

70^th John Greener 41.36

For other clubs

32^nd Steve Hicks 40.17

78^th Les Basham 42.32

Juniors

5^th Liam White (3^rd boy 15)

14^th Tom Wood (7^th boy 13)

Results from Race 3 Woodbridge

Men Ladies

Winer Andy Taylor 27.35 Winner Tamara Jordan 32.55

17^th Tom Challenor 30.38 28^th Mary Skelcher 39.49

21^st Peter Hurry 31.10 30^th Emilie Fisher 40.11

29^th Graham White 32.34 32^nd Sarah Scrivens 41.21

39^th Phil Hetzel 33.11 39^th Kate Stannett 44.41

45^th Ian Duggan 34.01 42^nd Sue Hargadon 45.27

47^th Mark Hird 34.36 47^th Susannah Rosenberg50. 22

48^th John Gabriel 34.42 For other clubs

61^st Steve Robinson 36.48 32^nd Anne Fish 45.09

104^th Charlie Stannett 45.27

For other clubs

27^th Steve Hicks 32.03

71^st Les Basham 39.04

90^th Grayhame Fish 41.04

Juniors

17^th Liam White (7^rd boy 15) Running for other clubs

23^rd Danile Brown (10^th boy 15) 6^th Jonny Palmer (3^rd boy 15

25^th Tom Wood (7^th boy 13) 15^th James Hicks (9^th boy 15)

Overall league table

Pos	TEAM	FRAM	BUNG	WOOD	BURY	STOW	TOTAL
1	St Edmunds A	970	809	891			2670
2	Waveney Valley A	934	692	841			2467
3	Ipswich Harriers	889	579	726			2194
4	Newmarket	912	641	617			2170
5	Stowmarket	866	594	679			2139
6	Ipswich & Bildeston	742	586	654			1982
7	Flying Shufflers	789	440	547			1776
8	Lowestoft	688	495	499			1682
9	Felixstowe	746	307	417			1470
10	Bungay Black Dog	419	462	371			1252
11	Waveney Valley B	434	329	417			1180
12	St Edmunds B	242	256	612			1110
13	Hadleigh Hares	64	0	0			64
14	West Suffolk	0	0	38			38
Mens Team
Pos	TEAM	FRAM	BUNG	WOOD	BURY	STO	TOTAL
1	St Edmunds A	793	643	728			2164
2	Waveney Valley A	807	559	711			2077
3	Newmarket	788	485	576			1849
4	Ipswich Harriers	752	446	602