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 6th 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 2nd 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

22nd    Petere Hurry             34.12         14th         Abbie Thorrington     40.58

23rd    Dave Copland           34.24         26th       Mary Skelcher        43.09

25th    Tom Challenor          34.35         31st       Sarah Scrivens       45.08

36th    Graham White          35.52         43rd       Sue Hargadon        52.07

37th    Richard Tateson        35.59         45th       Susannah Rosenberg55.28

48th    Mark Hird                 38.04         For other clubs

50th    John Gabriel             38.12         32nd      Anne Fish              45.09

63rd    Steve Robinson         40.17

70th    John Greener            41.36

For other clubs

32nd    Steve Hicks               40.17

78th    Les Basham              42.32

 

Juniors

5th      Liam White               (3rd boy 15)

14th    Tom Wood               (7th boy 13)

Results from Race 3 Woodbridge

Men                                                  Ladies

Winer Andy Taylor              27.35      Winner  Tamara Jordan         32.55

17th    Tom Challenor          30.38      28th         Mary Skelcher               39.49

21st    Peter Hurry               31.10      30th       Emilie Fisher            40.11

29th    Graham White          32.34      32nd       Sarah Scrivens         41.21

39th    Phil Hetzel                33.11      39th       Kate Stannett           44.41

45th    Ian Duggan               34.01      42nd       Sue Hargadon          45.27

47th    Mark Hird                 34.36      47th       Susannah Rosenberg50. 22

48th    John Gabriel             34.42                  For other clubs

61st    Steve Robinson         36.48      32nd       Anne Fish                 45.09

104th   Charlie Stannett        45.27

For other clubs

27th    Steve Hicks               32.03

71st    Les Basham              39.04

90th    Grayhame Fish          41.04

Juniors

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

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

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

 

 

1800

5

Stowmarket

714

462

528

 

 

1704

6

Ipswich & Bildeston

655

480

567

 

 

1702

7

Lowestoft

642

484

499

 

 

1625

8

Flying Shufflers

647

338

406

 

 

1391

9

Felixstowe

628

196

296

 

 

1120

10

Waveney Valley B

370

294

379

 

 

1043

11

Bungay Black Dog

318

366

280

 

 

964

12

St Edmunds B

103

121

474

 

 

698

13

Hadleigh Hares

17

0

0

 

 

17

 

 

 

 

 

 

 

 

Ladies Teams

 

 

 

 

 

 

Pos

TEAM

FRAM

BUNG

WOOD

BURY

STO

TOTAL

1

St Edmunds A

177

166

163

 

 

506

2

Stowmarket

152

132

151

 

 

435

3

St Edmunds B

139

135

138

 

 

412

4

Ipswich Harriers

137

133

124

 

 

394

5

Waveney Valley A

127

133

130

 

 

390

6

Flying Shufflers

142

102

141

 

 

385

7

Felixstowe

118

111

121

 

 

350

8

Newmarket

124

156

41

 

 

321

9

Bungay Black Dog

101

96

91

 

 

288

10

Ipswich & Bildeston

87

106

87

 

 

280

11

Waveney Valley B

64

35

38

 

 

137

12

Lowestoft

46

11

0

 

 

57

13

Hadleigh Hares

47

0

0

 

 

47

14

West Suffolk

0

0

38

 

 

38

 

Ipswich Triathlon Club Kit    (Adrian Green)

New Kit (In Stock)                                              You Pay

Tri Top Male with zip                                            £15

Tri Top Female with zip                                        £15

Tri suit male, tri antibacterial seat pad                   £30

Tri suit female, elasticated arms                           £30
and neck, front lining

Tri Shorts, unisex, draw string                              £15
antibacterial seat pad

Cycle Shorts (Short Dynamic)                              £20

Technical T Shirt (Long Sleeve)                             £20

Short Sleeve Cycle Top (Airlux)                            £20

Long Sleeve Cycle Top (Polylux)                           £25

Gilet (Pertex Front, Mesh Back)                           £25

Thermal Jacket                                                   £35

New Kit (Not available at present, or sold out

Comfort Jacket (Autumn, Spring)                          £35

Airthherm Long Sleeve Training Tops                     £30

Technical T Shirt (Short Sleeve)                            £20

Cycle Shorts (Short Dynamic)                              £20

Bib Cycle Shorts (HAP Seat Pad)                         £25

Bib Tights Thermo (HAP Seat Pad)                       £20

Short Sleeve Skinsuits                                         £35

Existing Kit

Red Cotton T-Shirts                                             £5

Red Sweatshirts                                                  £10

White Sweatshirts (only one !)                              £10

Black Drill Training Tops                                      £15

Running Vest (Male / Female)                              £15

 

For Sale Wanted

For Sale

Small Cycling Shoes Bargain offer

I have TR01's in 38 & 36  One set of R125's in 40

Ladies MTB shoes in 40 (with stud attachment)

SH-RO97W Ladies 3 strap road shoes in 37 & 38

M020 touring/mtb shoes in 36

M037W Ladies touring/mtb in 36

R072Y in size 38 (2 strap road shoe)

All are £15  Graeme Knott

graeme@knottdom.freeserve.co.uk

Mavic Cosmic Carbon 650 sprint wheels + tubs Dura Ace 9spd £800 ono

Snugg Wetsuit suit 5’6” – 5’9” person 32” chest. 25” inside leg £100 ono

Quinta Roo Kilo Ptivate reserve 21” frame Dura Ace grp set profile aero bars takes 650 wheels (not included) £1500 ono

Specialised Tri Spoke Composite 700c £150 ono

Mavic CXP12 650 wheels. Ultrega 9spd £250 ono  contact jez.middleton@ntlworld.com or 07782 344 160

 

Woman’s racing Cycle  Fort aluminium frame (royal blue, small 52cm) with carbon forks, Royce titanium bottom bracket, Ritchie stem and bars, Tiagra callipers campag 8spd sti, Campag chain set, Look PP396 pedals used for only 100 miles max, in good condition!! £300 contact Kirstie Mickleburgh 07952 03 65 23 or 01359 272646

Racing Tandem Compact design, pearlised orange/blue custom compact frame, TA alloy cross over cranks,(chainrings 52t 60t 62t) if needed. bladed carbon seatposts front and rear, Campag delta brake callipers, Mavic bars, Scott aero bars Royce titanium bottom bracket, Ultegra rear mech, look pedals aero sport carbon disc wheel Raced in Nationals V Quick!! price:£700 ono. Contact Ben Mickleburgh on 01359 272646

3T AHERO one piece aero bars, adjustable black with Silver writing (42), nearly new in box, cost over £100, selling for £70 ono.

Contact Ben Mickleburgh on 01359 272646

 

Brand New Kona Bike (52cm frame) Never been used (a little too small for owner. Retails at £700  Offers  Stuart Ford.  SFord@cozen.com

 

Peugeot Boys Blue / Yellow Racing Bike 12 gears. Suit 10 – 12 year old. £90. Phone Janet Henderson 01728 830101

 

Raleigh Racing Bike (White)  18” Frame  24” Wheels 5 Gears  £35 ono

Universal Mountain Bike  14” Frame  20” Wheels 12 Gears £25 ono

Phone Steve Hicks on 01473 624761

 

TeknoFuel   for Sale  Graham White

Bars, (£1 - 85g) sodium phosphate(£7.50 -100g) and protein powder,(£10 - 500g) as well as the drink. 5kg box of TeknoFuel is £20.00. Club discounts available. Phone 01206 263545 or e mail for details. GCWNay@aol.com.

 

 

 

Diary of events

January 2005

Sat 1st       Wymondham 10k  11.00 am

Sun 2nd     Cross Country League Bury St Edmunds 11.00 am

Sun 9th       Bungay 10k

Sun 16th     Suffolk Cross Country Championship RAF Barnham

February

Sun 13th    Cross Country League Bungay 11.00 am

Sun 20th     Bungay 10 and 20k

Sun 27th     Bury 20 mile and 10 mile

 

Club Committee 2004

Chair -              Ron Bareham (01787) 282189

Secretary -        Simon Palmer (01449) 711906

                        e-mail: simon.palmer@talk21.com

Treasurer -       Paul Bones (01986) 872402

Mens Captain - Gary Matthews (01473 431572)

Ladies Captain   Tonya Antonis (01473 412291)

Cross Country Captain  Steve Robinson (01284) 760392

Junior Coordinator Jeff Irving (01473 412291)

Eastern Area Rep. - Dennis Spashett (01473) 270573

Kit Coordinator   Adrian Green 01379 388855

Communications and Webmaster Charlie Stannett

                        email charlie@ipswich-tri.org    01206-298888

Website  www. ipswich-tri.org 

 

Deadline for next issue of ITCH  January  28th