ITCH May 2007

Welcome to ITCH - the Ipswich triathlon club hand-out - for May 2007...

Contributors this month include: Nik Bestow, Steve dB, John Gabriel, Adrian Green, Sarah Miller, Simon Palmer, Susannah Rosenberg & Laura Williams.

Etiquette - the Ipswich triathlon club way!

As you know our mens' captain Steve dB made a point of writing to tri-anglia last month to thank them for putting on the Diss duathlon.

They took the trouble to send him a reply:

Thanks for your feedback, I will pass it on and I will pass on a comment made by a couple of our marshalls about Ipswich Tri Club - how polite they were and all said thank you to the marshalls as they passed - even if a couple of them could barely breathe.

I've booked the weather for July, but not too hot this year.

Which got us thinking - how often do we take part in races where we seem to be amongst the only people bothering to thank the marshall?  You don't have to go to the same extreme as some (who have been known to dish out Polos to marshals) but, well, it doesn't really take a lot of effort to grunt "thanks" on the final lap!

And we've spotted a couple of times now that our members are getting the bigger cheers at prize-giving. Okay, it might be the novelty of being members of a club that actually wins prizes, or that Mrs dB packs a great apres-race picnic - but it might just be that we tend to stay on to cheer in our more steady-paced colleagues rather than b*gg*ring off willy nilly!

What ever - it's great to get a reputation for good behaviour as well as for our racing performance.

Cut-off for June's edition: please try and get reports & pictures to me by 1st June.
Many thanks.
Charlie Stannett - itch@ipswich-tri.org

Captains' corner becomes captain's corner...

Men's captain Steve de Boltz...
Men's captain Steve de Boltz...

Our men's captain is Steve de Boltz...

Well after an enjoyable Diss it seems to have gone quiet again. For me, I’m just killing myself trying to stay fit for what should be a great day at Norwich. The week before on June the 23rd it has just been announced that Lee Bark is organising a triathlon at Wattisham Airfield, it’s a 300m pool swim, a 12km off-road bike course then finally a 4/5km run. The race sounds great and again it should be a good day, there’s also going to be a hog roast on afterwards.  Come on enter, let’s support Lee in getting this event established in the calendar.  I’m definitely up for it, (it’s about time I dusted off my mountain bike). If you can’t do it yourself why not try and talk friends or family into entering, it’s an ideal novice event and even more local than Culford. I’m working on a couple of novice relay teams myself. Go to www.ssafa.org.uk/branch/suffolk.asp for details.

 A quick mention about Thursday training, the evenings are lovely and warm and it’s easily light enough now. Numbers seem to have dwindled slightly so come on folks get your backsides up the club for a work out then a pint. See you there.

...but Helen Farrow has resigned as ladies' captain.

If you are interested in standing as ladies' captain, please let club secretary Simon Palmer know, preferably before Thursday evening 10th May. (To remind yourself who the rest of the committee are, see the "committee" link on the website homepage - this also gives you a view of the sort of responsibilities involved.)

Strivs Miller

Strivs Miller at Diss duathlon

...seen here on new bike at Diss duathlon.

Cambridge Duathlon race report - 15th April 2007

After a scorching week, I was quite convinced that the weather was going to be hot so packed the briefest of kit when I set off on Sunday at crack of dawn!  As I headed along the A14 however, I was hit by a blanket of fog that actually didn't lift until half way into the second run!  It happens to me very rarely these days, but for the first half of the bike leg I actually felt slightly chilly!! 

A small but select band of ITC members gathered for the race & we were issued with timing chips, marked with race numbers & more importantly our age category on the back of our right calf!

I found this extremely helpful because I always ask the ages of ladies who pass me in races to decide whether I need to put in any effort or not!  Men, & ladies in different age categories, I wave past; those in my category I try to race!! Fortunately this time I could save my breath for racing (yes, I did stop talking!!)!! Unfortunately, several ladies with large "I's" on the back of their calves went past me during the first run!! I got three of them back on the bike & they didn't come past me again! 

The ITC team did themselves proud on a course which was mercifully flat (a relief for me after 5 days of mountain passes in the Lake District over Easter!)

The marshalling was cheery & efficient & this time we all managed to complete the correct number of bike laps!   I, however, am now in a quandry!!

I somehow appear, whether by luck or judgement, to have qualified for the European & World Champs Age Group Team. The Worlds are the same day as the Woodbridge 10k (& involve a hideous amount of money I haven't got!) & the Europeans are the day before the Wimbleball Half Ironman which I have paid a lot of money to enter (& are the other end of the country!)!

What to do..............!  I can't ignore the call of Queen & country surely!!  Watch this space & well done to all!!

Rank Name Cat Cat Pos Total
1 Tom  Lowe  ME  1 01:49:15
43 Felicity  Hart  FE  1 02:05:35
137 Graham  White  MJ  10 02:20:34
179 William  Newland  MJ  15 02:27:49
233 Sarah  Miller  FI  5 02:41:11
234 Amanda  Mallett  FH  7 02:42:16
237 Anne  Fish  FK  3 02:45:19
246 Helen  Farrow  FH  8 02:49:06
254 Grayhame  Fish  MK  9 02:52:36


Full results: http://www.cambridgetriathlonclub.co.uk/

Flora London Marathon  - 22nd April
Stannett follows the red line...

Stannett follows the red stripe...

...hoping that Bex has got the beer in ready.

...hoping that Bex has got the beer in ready.

 By virtue of being an affiliated club, we were able to blag three club places for the Flora London Marathon, which were awarded to Sue Hargadon, Rob Peevor and Andy Rudge.  Unfortunately Andy was injured in the run up so is carrying his place forward to next year but Rob and Sue both acquitted themselves really well in awful conditions. Charlie Stannett had a private place, while Maria Reynolds had a Stowmarket Striders place.  Both Rob & Charlie had done the Bungay marathon as a warm-up three weeks earlier.

With temperatures way up, there were a lot of casualties - including, as we heard later, one death - and lots of opportunities for blisters. As one of our contingent put it the next day "I can't do anything as I've got two very painful toes - my feet swelled up in the heat and despite five blister plasters on, I've got dreadful blisters underneath my toe nails, and it's really painful!!"

Pos Name  Time Club
8713 Rob Peevor 3:57:57  
14344 Rebecca Staunton 4:23:02 JAFFA
18610 Sue Hargadon 4:40:19  
20802 Charlie Stannett 4:49:08  
30787 Maria Reynolds 5:41:41 Stowmarket Striders

Rebecca Staunton is better known to us as Bex who works at the bar in Greshams. Now, if we can persuade her to learn how to swim and ride a bike...

Full results on http://www.london-marathon.co.uk/ where, Steve, you can also find out how to enter for next year.

Other stuff...

Social event The Lord Nelson Ipswich
Laura Williams is organising a club bash at the Lord Nelson on 18th May...

 Laura Williams, who organised the Christmas get together, has arranged a further chance to get "bladdered" (her words!) on  Friday 18th May. Based on interest shown on Thursday evenings, Laura has made a provisional reservation at The Lord Nelson for 7 for 7.30pm, for 16 people.

If you want to one of those select 16, then e-mail Laura at laura.williams@st-marys.nhs.uk or ring her on 07771 705998 so she can reserve you a place.

When you do, you must also give Laura your menu selection. Menus can be found on the pub's website www.ipswichlordnelson.com - anything can be chosen from their menus.

Laura needs to have all this information by Friday 11th May.

Simon Palmer

Simon "where have I seen those legs before" Palmer...
Simon "where have I seen those legs before" Palmer in action at the Diss Duathlon...

 Cycle time-trials

On the roads near you in the summer months a bunch of cyclists will gather. They will set off at one minute intervals and race over country roads a distance of ten miles against the clock. Some say it is the purest form of cycle racing. No luck, no help from a peleton, just a race of truth.  How lucky we are as triathletes that these time trials form the perfect form of training for us. It is very kind of the cycling community to provide us with fantastic midweek speed work. If you haven’t tried a time trial then get yourself along. They are usually relaxed, friendly affairs.

Facts

  • You can do a time trial on the roads of Suffolk or Essex on Tuesday, Wednesday or Thursday night
     
  • You can not enter in advance. You just turn up 30 minutes or earlier before the start, pay your entry fee (usually £2.00) and you will be asked to sign on, given a start time and a number to pin to your back.
     
  • You will not be embarrassed by being too slow. It is not a massed start so the last person over the line is not the slowest. Times will vary from 23 minutes to nearly 40 minutes.
     
  • The courses are usually on small, quiet country roads and lanes. (not the A14 or A12). There are signs and a marshal or two on the major turns.
     
  • The fields are small  - a maximum of 30 riders usually (The Ipswich ones)
     
  • Each Cycling club organises time trials on different days of the week
    • Tuesday - Diss or Bungay area
    • Wednesday - Ipswich or Haverhill or Newmarket area
    • Thursday - Lavenham or Tunstall (bi weekly) area
       
  • There are usually club members at the Ipswich, Lavenham and Tunstall time trials.

I realise that it can be a bit daunting doing your first time trial. What do you do at the start and at the end? Is there an etiquette what rules do I need to obey? However if you give me a ring 01449 711906, I can find some one to meet you and talk you through the protocols (not that there are that many.)

Regulars at time trials include Lee Bark, Dave Copland, Simon Palmer, Graham White, Will Newland, Helen Farrow, Anne and Grayhame Fish, Maria Reynolds, Susannah Rosenburg, Steve de Boltz,  Matt Donaldson,  Richard Woodward,  Simon Lockwood, Mark Ramsay, Anthony Birt, Dave Husband, Tonya Irving, Emily Fisher etc.

It is one of the best training sessions you can do forget the ultra distance events. Get faster on your bike

Interested in time-trials?

Nik Bestow has compiled these two lists - members are eligible for to compete in both.
Entry is at the race HQ on the day (say 30 mins before the start) where you pay your £2 and get your number.

ICA events - 6:45pm start

   Plomsgate events - 7:00pm start
May 02  Stowmarket   May 03 Tunstall
May 09  Stowmarket      
May 16  Stowmarket   May 17 Tunstall
May 23  Crowfield Circuit      
May 30  Crowfield Circuit   May 31 Tunstall
Jun 06  Crowfield Circuit      
Jun 13  Crowfield Circuit   Jun 14 Tunstall
Jun 20  Crowfield Circuit      
Jun 27  Crowfield Circuit   Jun 28 Tunstall
Jul 04  Henley Circuit      
Jul 11  Henley Circuit   Jul 12 Tunstall
Jul 18  Henley Circuit      
Jul 25  Henley Circuit   Jul 26 Tunstall
Aug 01  Henley Circuit      
Aug 08 Henley Circuit   Aug 9 Tunstall
      Aug 23 Tunstall

Stowmarket
START just south of Gardeners Arms PH (race HQ). Proceed towards Stowmarket. Turn left at 'T' junction (with care). Proceed towards Battisford. Take first left after turn to Ringshall, signed Moats Tye/Combs. Pass the Start and retrace course to finish 1/4 mile short of START.

Crowfield
START at southernmost white post at entrance to water tower at Crowfield going towards Hemingstone. Take second left (1.8 miles), WITH CARE onto Gosbeck road and continue north through Gosbeck to junction with B1077, where bear left past Framsden Windmill to junction with A1120. Turn left and continue to Pettaugh, where turn left onto Crowfield road continue to FINISH approx. 100 yds past Rose PH, in line with yellow hydrant on opposite side of road at entrance to New Hall. (Signing-on & parking at The Crowfield Rose PH, close to start)

Henley
Revised measured 10 mile course now starts at end of Clay Lane approx 1mile north of Henley Cross Keys, at the junction of Ashbocking Rd.Proceed to junction with B1078. Turn Sharp left towards Hemmingstone. At Hemingstone, turn left onto un-numbered road signed 'Henley 2' Proceed south through to Henley .Turn left at Five-ways cross-roads. Proceed past Henley School. End of lap one at the top of the hill (Henley Square). Complete another circuit as above and finish at top of the hill adjacent to farm gateway on L/H side of the road. (Signing-on and parking in Henley Community Centre car-park for the ICA evening events).

Tunstall
START on B1078 approx. 0.25 miles from junction with B1084 near Sudbourne (At Forestry Commission Track '30'). Proceed on B1078 northwards through Tunstall village (care on left hand bend in centre of village). Follow B1069 to roundabout at entrance to former Bentwaters Airbase (4.5miles), where retrace route along B1069 & B1078 past start. Turn left onto B1084 to FINISH by large fence post in boundary fence on left, approximately 200yds from 'Five Crossways' south of Sudbourne village.
Race HQ and signing on at the start point.

John Gabriel

John becomes VISC...

...wants to replace  his Adidas top with a smart little grey number

Volunteer incentive scheme (VIS) is introduced by John Gabriel, who becomes VIS Co-ordinator for 2007.

To address that “old chestnut” of Volunteers, the Club is introducing a Volunteer Incentive Scheme (VIS) to reward members who contribute to the running of the Club.

The scheme will work as follows.

Volunteers to be given points for Club duties in accordance with the following table:

1 point

Pre-event set up, marshal on race day, administering a club training session (e.g. Greshams), catering at events etc.

2 points

 Timekeeping at events, Assistant Race Director, non-Committee Post e.g. kit, cross-country Captain.

3 points

 Committee post

5 points

 Race Director

 

 

 

 

Points to be recorded (by V.I.S. Co-ordinator) and when a person has five points they will be awarded a smart lightweight charcoal grey fleece embroidered (left breast) with the words “I help make it happen, Volunteer, Ipswich Triathlon Club”.

Points can continue to be amassed and further incentives introduced, say rain top or a Polo shirt with same embroidery.  Basically it’s a loyalty scheme with the rewards going to the people who do the work.

The fleece, and other items, will be non-event specific and of good quality to encourage people to obtain them even if it’s just to wear after training or posing down the pub.

Look out them being modelled by a few committee members who have already amassed enough points to qualify.

I’ll be including VIS Co-ordinator duties in my existing Committee post for this season and will, with assistance from the Committee & Captains be holding the ‘master’ points list which I’ll publish from time to time.

So if you wish to get hold of one of these smart fleeces get volunteering ASAP and if you think you’ve already earned some points let me know.

These details are also on the website at www.ipswich-tri.org/JOIN/2007-itc-volunteers-scheme.htm

Phoebe Collinson models the red & black...

One of our younger members - Phoebe Collinson -  models the red & black...

 Club kit

Please remember that club kit is ordered through Heather Collinson by e-mailing kit@ipswich-tri.org or by ringing 01473-620651 - not by e-mailing ITCH. Heather's address is 14 Spindler Close, Kesgrave, Ipswich, IP5 2DA.

Heather is having some trouble putting together a sufficiently large spring order to meet the minimum order requirements we have with our supplier. So, if you are still only thinking about ordering kit - maybe you've spotted that your winter jacket has worn a bit thin in places and might need replacing before the autumn, or maybe you realise that you would have done more winter mileage if only you'd got around to ordering those fantastic club thermal bib tights - please give Heather a call sooner rather than later.

Click here to download the current price list - including availability as at December 2006 - as a PDF file.

Ady Green

Ady Green with jelly babies at IMUK05...

Ady Green with jelly babies at IMUK05.

Junior "Introduction to Triathlon" Day 15th April 2007

The first junior based training event of 2007 was very successful. In the end we had 51 children at the event. Most of the participants were new to the sport. All the children and coaches had an excellent day.

The day took place at Framlingham College and we had extremely warm weather. The event information (compiled in Jan/Feb) had stated watch the weather forecast and bring your rain coat and indoor trainers--- just in case ! It should have said or factor 40 sunblock !!! Hopefully we will have similar weather for the Ipswich Junior Tri on the 26th of August.

The day was run in three age related groups moving between four coaching stations. At the end of the day after short break we ran a mini-event (Duathlon) to give the children a brief feel of racing and use some of their new skills.

This went extremely well and there were good performance by all. Everyone was awarded with a certificate at the end of the day to mark their introduction to the sport.

I would like to thank all the children for their willingness to learn and their exceptional behaviour. I would also like to thank the parents for their support.

My thanks to all the coaches who gave their time to encourage the children to take part in Triathlon without them this would not have been possible. Special thanks must go to John Gabriel (lead coach on the day) for all the support, advice and help in the build up to the event and for being the front man at the event. Also to Matt Claydon and Framligham College who hired us the excellent facilities.

The next training session for juniors will be on 19th of May at Stradbroke Business and Enterprise College SBEC) This will be a run/bike training session. For further information contact myself on 01379 388855 or via juniors@ipswich-tri.org.
(Also see www.ipswich-tri.org/titch for info.)

A further event is also being planned for 23rd of June details TBC.

Adrian

Anyone interested in helping at juniors events please contact Ady by e-mailing juniors@ipswich-tri.org or ringing 01379-388855.

Swimathon by A.Green.

My wife Julia completed the Swimathon (5000m) at Stradbroke Pool in a new PB of 1:21:02 knocking of 2:38 from her previous best (March 2004). This time placed Julia 13th out of 283 in her age group for the whole country.

This is her best time since 2004 mainly because she slipped two discs in her lower back in June 2004 whilst performing a tumble turn. Julia has been training extremely hard since October to achieve this result with a combination of swimming, pilates and the odd weights session.

Adrian

Club championship

Do not forget to get your entry in for the club championships – the Norwich triathlon on July 1st - by visiting www.entrycentral.net - and entering direct. We do NOT have any special entry route.

Please - when you are asked to enter your club name, do not enter simply as "Ipswich" - use "Ipswich Triathlon Club"
On last count there were just 38 people entered as "Ipswich triathlon club" members - and the event is now over three-quarters full...
 

Member   Category     Member   Category  
John Wankowski Male E   Julia Green Female F
Tom Wilmot Male E   Heather Collinson Female G
Green Adrian Male F   Laura May Williams Female G
Jason Baillie Male F   Lucy Bowditch Female H
Antony Birt Male F   Jacqueline Chubb Female H
James Bouttell Male F   Samantha Fulcher Female H
David Husband Male F   Amanda Mallett Female H
Barry John Whitcomb Male F   Sue Rule* Female H
Nick Collinson Male G   Julia Yelloly Female H
Iain Downie Male G   Sarah Miller Female I
Simon Lockwood Male G   Kate Stannett Female I
Brian McGeeney Male G   Maria Reynolds Female J
Hugh O'Donnell Male G   Anne Fish Female K
Mark Bowditch Male H          
Dave Copland Male H   *Sue Rule injured - see news elsewhere  
Stephen de Boltz Male H          
Lee Bark Male I          
Nik Bestow Male I          
Simon Palmer Male J          
Stephen Robinson Male J          
Derrick Smith Male J          
Charlie Stannett Male J          
Graham White Male J          
Grayhame Fish Male K          
Michael Stollery Male K          

Rules - the final rules for the championships are still to be confirmed (so it's not too late to lobby committee members) but proposals include:

Categories

  • Male: open; vet (BT categories H-I); "super" vet (J+)
  • Female: open; vet (BT categories H-I); "super" vet (J+)

In the case of someone placing (say) 2nd open but 1st vet they should take the higher ranking award i.e. 1st vet.

Only first claim members (with respect to triathlon) are eligible, and club kit should be worn. (So if you are first claim Stowmarket Striders for running events but first claim ITC for triathlon, then you are eligible. But you're not eligible if you are competing as a first claim member of - say - Wimbledon triathlon club.)

Pyrenean Training Camp

or "What Susannah Rosenberg did on her holidays..."

Dave (Copland) wanted to give his Norseman training an extra boost – so cycling with like-minded souls in the Pyrenees seemed to fit the bill.  I’m not averse to a holiday in France with a bit of exercise, and we were assured that the camp would be suitable for all abilities.

Our coach was none other than twice Triathlon Word Champion, Spencer Smith, who was very generous with his time, knowledge, advice and encouragement to all 12 attendees, irrespective of ability.

We flew into Pau and were met at the airport by Julie (Mrs Pyrenees Multisport), herself a Hawaii finisher.  Once we arrived at base in the village of Luscan it was time to put the bikes together.  We met the other campers and Ian (Mr Pyrenees Multisport) who, as well as several Ironman races, has completed Marathon des Sables – Respect!  The bike barn was huge and had all the necessary tools, so we didn’t need to bring our own.  They also had a supply of CO2 cartridges (which can’t be transported by plane).  

For the first afternoon we set off on a ‘gentle 40-60k ride around the Cominges’ – that meant ‘no huge mountains’.  This was to sort out the natural group splits.  Not surprisingly, Dave was in with the speedmeisters and I was in the slower group (but not the slowest!)

Now, we all know that French food is delicious, but it is useless for athletes.  Fortunately Julie came up trumps with substantial and yummy, well-balanced meals, with enough carbs even for Dave.

  Pyrenean Training Camp   breakfast!

The first full day, after a pre-breakfast run, we set off on a longer ride.  The fast group and the slower group took different routes to arrive at the bottom of the mountain time trial hill, Col des Ares (7k of up-ness).  Seeded according to approximate ability, guess who was set off first.  I went straight into bottom gear and twiddled the pedals up the hill.  My main concern was whether I would reach the top without having to stop for a rest.  Taking it easy and breathing deeply, I got stuck in and nothing was going to stop me.  Nearly everyone overtook me with words of encouragement.  But, amazingly, I wasn’t last!  And one person was taken on a different ride as he wouldn’t have made it up the hill!

The next day, after a pre-breakfast run, the speedmeisters had an appointment with Col de Peyresourde (1596m). We were very lucky with the weather as it had been snowing a couple of weeks before.

 

Spencer Smith approaching the summit

Here’s Spencer approaching the summit...

  

Dave Copland going too fast for the photographer...

...and Dave was going so fast, the photographer didn’t have time to focus properly

Good to see that Dave still had banana supplies to hand.

The slower group had a more civilised approach… We took the same route (about 40k) as far as Luchon and stopped for a rather nice lunch. Then we came home.   In the evening members of the local triathlon club stopped by for a BBQ, on their way home from a duathlon. 

Tuesday, Wednesday and Thursday mornings started with a pre-breakfast trip to the local pool.  We had a private booking (just like at Woolverstone) and I got a lot of help with my stroke.

  I'm a teapot; I'm a teapot

Here’s Spencer teaching me and Ash how to be a teapot at the tricky tipping stage

   Holiday snap...

Most days included a longer cycle ride.  One day the slow gang attacked the time trial col from the opposite direction

:After this the rest of the slow group went on to start Col de Portet D’Aspet to see the monument to Fabio Cassartelli.  They met up with the fast group here.  Unfortunately, they didn’t explain why they were only doing 2 turns of the hill, so I didn’t bother going.  Grrr.

I felt that I had done enough for that day, so I hopped in the van with Julie and yelled encouragement to everyone struggling up Col de Menté.

On Thursday the bikes stayed in the barn.  After our early swim we had the choice of hiking or running up a mountain to a lake… with a café.  I amazed myself by being one of the few who decided to run.  And then I ran down too.

On Friday it was a return to the mountain time trial.

The competition was ‘Who has improved the most?’ since the first attempt.  I was set off third and was pleased to overtake both my minute lady and my two minute man J  I took 3 minutes off my previous time. In fact, I was second best improver. Wahey!  Most then rode home and relaxed/started packing up bikes ready for the flight home. 

  Let's get the red & black across Europe

Dave and I, as always, were resplendent in the red & black...

   A sunny day

Some intrepid fools (who might that include, DC?) decided to warm down from the time trial by climbing Port de Bales – on the Tour route for the first time in 2007.

At 5k from the summit the road was completely covered in snow, so they turned around and came home.

It was an excellent week, well-organised without ever feeling rushed. The accommodation was comfortable, the food plentiful, tasty and suitable. We had a great week, and would recommend it to any adult club members who think that this is an appropriate way to spend their holidays.

For details go to http://www.pyreneesmultisport.com/

Training...

Forthcoming Saturday morning swimming sessions at Woolverstone:

  • May 12th & 19th - swimming as usual

If you want to be on a ring round list for notification of changes at short notice then let Steve have your number.
Steve is on 07795 564322. Note also that Steve is trying to negotiate use of the pool during the summer holiday period.

Alton Water recovery run - Saturday 19th May

Susannah Rosenberg writes:

Dave, Maria and I plan to do the Alton Water run after Woolverstone swim on Saturday 19th May.  This will be a great recovery plan after the Tri Club Social on Friday 18th.
We finish swimming (as you well know) at 10am. This gives us a few minutes to change and get to Alton Water.
Out of habit, Maria and I always run anti-clockwise. Our shoes don't go clockwise. Latecomers can either catch us up, or run clockwise and say 'hi' when we meet.

We will start at 10:45 promptly.

Others are extremely welcome to join us. It is informal, and unofficial (you are responsible for yourself). We will naturally split into as many groups as appropriate. (Maria and I do approx 10 min/ miles, Dave does 7:30 min/miles.)
People can do the 7.5 mile or the 10.5 mile route (or any combination if training for longer distances). Or you can cycle a lap or two of the 7.5 mile route... (longer route is footpath and is not suitable for bikes).

Then we have tea, cakes and butties at the café. Perhaps the mystery cyclist will identify himself... (ah hah - see below!)

Club training sessions on Thursdays at 7pm at Greshams, Tuddenham Road, Ipswich -  if you can't make the training, then why not join us for a beer or some food from about 8pm onwards.
  • May 10th - sprint session by Derryck
  • May 17th - Fynn Valley run
  • May 24th - tbc (mini-duathlon now cancelled)
  • May 31st - bike ride (groups according to capability)
  • Jun 7th - hill-running session in Christchurch Park

Unfortunately John Gabriel has had problems with the powers that be while trying to organise mini training duathlons - he was being asked to set up signage and marshalling as for a full scale race - all of which means that the mini duathlons will not now take place.

Turbo Training - by John Gabriel

If you've missed out on the midweek turbo sessions over the winter and racing season is fast approaching, give this one a try, twice a week for a few weeks:

Warm up - 10 mins
10 mins of 15 secs on (fast) and 30 secs off (recovery) - you will do about 14 efforts in the 10 mins
Recovery spin for 5 mins in low gear
10 mins of 15 secs on (fast) and 30 secs off (recovery) - you will do about 14 efforts in the 10 mins
Recovery spin for 5 mins in low gear
10 mins of 15 secs on (fast) and 30 secs off (recovery) - you will do about 14 efforts in the 10 mins
Cool down - 10 mins

Total time: 60 mins.

Alternatively the 10 mins efforts can be made up of 20 secs on and 40 secs recovery giving you 10 efforts in each 10 min block.

It's good for speedwork. The efforts should not be maximal but at a level you can maintain for the full session. A good guide is that you wouldn't be able to do a fourth set!

I suggest you start with a speed target say 25mph (but it will depend on the resistance of your turbo) for the efforts as there's little use in using your hrm on this one.

Enjoy!

The ITCH league - click here for full details - remember the league is just for fun and to give you a focus for your training, and to give you a baseline from which to improve next year.  The club championship at Norwich is included in the league.

Ipswich Bike Club junior training - Adam Keer of Ipswich Bike Club is very keen for all junior members of ITC to come along to the IBC sessions at Foxhall stadium on occasional Saturday mornings. IBC is a member of the Go-Ride scheme that offer coaching specifically aimed at juniors, although adults are welcome on the track session.

If you would like further information contact Adrian Green on 01379388855 or e-mail juniors@ipswich-tri.org or contact Adam directly via e-mail adam.keer@ipswich.gov.uk - I have also put the calendar on to www.ipswich-tri.org/titch

Lest you forget...

Suffolk Sunrise Bike Ride - if you're one of those people who cannot get into Waveney on May 13th, have you thought about doing Action Medical Research's "challenge bike ride" through rural Suffolk lanes - with a choice of 100 or 50 mile routes.
If you are, then you might want to e-mail nickcollinson@hotmail.co.uk (or ring Nick on 01473-620651) as he's started sounding out the possibility of a club ride-out.
(Both routes are circular starting and finishing at Woodbridge passing through Felixstowe, Orford, Dunwich, Framlingham and Debenham.  They are hoping to attract some 300 riders - see www.action.org.uk/takeaction which lists quite a few other events which might be of interest.)

"Tour de Tendring 2007" - if you couldn't get into the Woodbridge 10km on May 20th, go try the Tour de Tendring bike ride instead. "This is not a race" - but it's a really nice opportunity to raise money for the RNLI while riding 20, 50 or 100 miles.  The 100 mile route is twice the 50 mile route; the 20 miler is a shorter route popular with pub teams. (Last year one team had a mobile bar on a support vehicle - honest.)
There is a saving to be had by entering as members of a team rather than as individuals. At the moment I can find nothing on www.tendringdc.gov.uk but if anybody is interested in pulling together a team entry please Iet me know - I have a paper entry form but am doing Woodbridge - or ring the organisers on 01255-686650. About half a dozen of us did the 100 mile option last year.

Have you seen...

CALENDAR OF EVENTS - see also www.britishtriathlon.org and www.ebta.co.uk for triathlons.

For mid-week cycle time-trials, see the article and lists above.

For running events, see http://www.suffolkathletics.org.uk/ - most members are eligible to enter for "county championship" events. Remember to tick the box, and wear your club kit.  We have had quite a few age group podium places over the years - especially in the longer events.
We also usually do fairly well as a team in both the cross-country and Friday Five series.

MAY 07
02 Stowmarket TT
03 Tunstall TT
03 Heath Run 6km Thursday evening run at Newmarket - see  www.newmarketjoggers.co.uk.
09 Bungay 10km Summer Series Race 1 at Broome.
09 Stowmarket TT
13 Waveney Valley triathlon - visit www.entrycentral.net to enter on-line
13 Suffolk Sunrise Bike Ride - see note above under "training"
16 Stowmarket TT
17 Tunstall TT
18 SOCIAL EVENT - Lord Nelson, Ipswich
20 Woodbridge 10 km is now FULL
20 Tour de Tendring - 20, 50 & 100 mile options - see note above under "training"
23 Crowfield TT
28 Brandon Forest Half Marathon.
30 Crowfield TT
31 Tunstall TT
 

JUNE 07
01 Bury St Edmunds Friday 5.
06 Bungay 10km Summer Series Race 2 at Broome
06 Orwell Panthers challenge (I've no idea what this is)
06 Crowfield TT
09-10 Triathlon England South West women's triathlon weekend
10 Wymondham midsummer 10 mile - see http://www.wymondhamac.org.uk for details
13 Crowfield TT
14 Tunstall TT
15 Kirton Friday 5 – entry forms www.frr.org.uk - County Championships
17 Ironman UK 70.3 at Wimbleball in Exmoor - see www.ironmanuk.com for details
20 Crowfield TT
22 Stowmarket Friday 5.
24 The Etape Caledonia - see http://www.etapecaledonia.co.uk/ for more details.
27 Crowfield TT
28 Tunstall TT

JULY 07
01 Norwich triathlon - including Ipswich triathlon club championships - visit www.entrycentral.net to enter on-line
01 Newmarket 10km County Championships.
04 Sudbury Joggers 5 Mile MT.
04 Henley TT
07 - 26 Tour de France - see http://www.letour.fr
08 Mutford Relays.
11 Bungay 10km Summer Series Race 3 at Broome.
11 Henley TT
12 Tunstall TT
18 Henley TT
25 Henley TT
26 Tunstall TT
28-29 Dunwich Dynamo "semi-organised, through-the-night bicycle ride from London Fields park in Hackney, London to Dunwich on Suffolk coast"
29 Culford triathlon (full, reserve list in operation).

AUGUST 07
01 Henley TT
03 Brandon Wibbly Wobbly Log Jog.
04 Norseman Xtreme - see http://www.nxtri.com/ or Dave Copland for details
04 London triathlon (Sprint & relay events)
05 London triathlon (Standard events)
05 Ironman70.3 Antwerp - let Nick Collinson know if you're doing this
05 MDC 10km Multi-Terrain Holkham Hall
08 Henley TT
09 Tunstall TT
23 Tunstall TT
11 National club relays - Nottingham

Anyone interested in entering a team (or two, or three, etc) in the national club relays, please let Steve de Boltz know and he’ll see if we can put at least a team together to represent our club.
Details are at www.pacesetterevents.com
Steve can be contacted on 07795 564322 or stevedb@btsgroupuk.com

12 Wandlebury 2.5km & 5 mile Cross Country
19 Ironman UK at Sherborne - see www.ironmanuk.com for details
26 2007 JUNIOR TRIATHLON - visit http://www.entrycentral.com/index.php?festivalID=28  to enter on-line.
26 Newmarket duathlon - visit www.entrycentral.net to enter on-line

SEPTEMBER 07
02 Framlingham 10km.
05 Honnington 10km.
08 the Vitruvian middle distance triathlon at Rutland Water (appears to incorporate national middle distance championships) - visit http://www.pacesetterevents.com/vitruvian.php to enter on-line
09 Langham 10km
09 Waveney Valley triathlon II - visit www.entrycentral.net to enter on-line
16 Blackwater leisure charity triathlons - includes 200m swim novice option -see www.blackwatertri.org.uk
23 Ipswich duathlon - visit www.entrycentral.net to enter on-line
23 Tarpley Ten miles.
30 Felixstowe Half Marathon (county championships)
?? Lowestoft Scores Race.

OCTOBER 07
?? Martlesham 10km
?? Framlingham Cross Country (Suffolk League).

NOVEMBER 07
11 Stowmarket Scenic 7.
?? Bungay Cross Country (Suffolk League) at Broome.
25 Hadleigh Ten 10 mile.

DECEMBER 07
02 Norwich half-marathon - (they're obviously trying to avoid the complaints they've had in the past about the heat ) - see http://www.conac.org.uk/
16 Turkey Trot 10 Mile at Beccles.
26 Groggy Doggy Cross Country at Bungay Common 1030.

Small ads

Wanted

Sponsorship still invited - Le Tour Challenge. Gary Matthews is attempting Le Tour Challenge, an Alpine cycle challenge, in aid of Guide Dogs for the Blind. Gary would be very grateful if you would consider sponsoring him.
Please go to www.justgiving.co.uk/garymatt for further details of what he's doing.

For Sale

Trail-A-Bike, 3 speed, red.  Fits child age range approximately 4 to 8 years.
Quick Release fitting to a special rack (included) makes this bike much more convenient and easier to handle than the cheaper 'clamp to seat-post' style.
OIRO £80 - Louise Tanous tel 07973 772814 or 01787 224161

New Balance W834GR "D width" UK size 7 - test-driven only, never even got hot let alone sweaty! Still in box. £20 or offer - Kate Stannett - e-mail shepherdess@btinternet.com or ring/text 07729 318844.

Timex "IRONMAN 50 Lap Memory Chrono" - new watch supplied under warranty. £20 or offer - Kate Stannett - e-mail shepherdess@btinternet.com or ring/text 07729 318844.

Wardrobe sale - Ben Spashett has a few bits of kit & equipment that might be of interest especially to juniors.
Most of it is "almost brand new". Click here to download a list - contact Ben on bennyvanspashett@hotmail.com or telephone 01473-270573 or 07881-812852.

Wheel - Abbie Thorrington has a rear wheel for sale - email abbie.thorrington@ntlworld.com for further information.

Massage - Jackie Chubb has a regular room at Rede near Bury St Edmunds, available any time.
Open to members & non-members but booking is essential on 01284-789576 or 07985-496918.
ITCH - the Ipswich Triathlon Club Handout - is our monthly newsletter. It is designed primarily for reading on-line but paper copies can be sent to members who genuinely have no access to the internet.
Articles are welcomed from all members - e-mail them to itch@ipswich-tri.org or send them in the post to
Charlie Stannett, Red Lion Cottage, East Bergholt, CO7 6TB.