2009 News - October

CPT in action


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Sunday ride - 1 November

The ride leaders have seen the weather forecast for tomorrow and it's awful, torrential rain and gales all morning.

We won't be leading a ride tomorrow, so if you're mad enough to be wanting a ride tomorrow you will be on your own! Our advise would be to stay tucked up in bed! 

Fingers crossed for better weather next week!

December cross country runs

This year's Pirie 10 takes place at 2pm on Saturday 5th December. This cross-country race across Farthing Downs and Happy Valley is popular with CPT members, and this year doesn't clash with the Christmas Party! Download an entry form. Previous results can be seen in the Results index.

The Holly Run will be held on Sunday 20th December, the race is open to all ages, from under 11s to adults. Juniors and females run three miles while the men run six miles. Full details and an entry form can be downloaded from the Reigate Priory website. Previous results can be seen in the Results index.

Bromley 5k parkrun

Two members ran the Bromley parkrun today. Dave came 7th last week but last this week! He had a good excuse, he was pacing his daughter, who finished three seconds ahead of him, as part of her training for the Movember 10k in Greenwich.

Result correction

Apologies to Nell for reporting her time at the Great South Run as 1:40:36, when Nell actually ran a PB in 1:12:33.

New member

Welcome to new member Clare Mountford.

Earn money for the Club

Use the links below to earn commission for the Club through their affiliate schemes.

www.wiggle.co.uk Great Deals On Cycle Clothing & Gear At Probikekit.Com

Running Shoes from SportsShoes.com

Dublin Marathon

Fintan in DublinFintan and Jamie ventured to Ireland for the Dublin Marathon on Monday 26 October. Unfortunately all didn't go well for Fintan.

You can read his race report on his blog. Hope to see you back at training soon.

Results - 24-25 October

Niko at Roundshaw Downs 5kThere were two visits to parkruns on Saturday, Niko ran his first parkrun at Roundshaw Downs and Dave got a PB at Bromley, knocking five seconds off his previous time.

The final Club Championship race took place at the Jekyll and Hyde Duathlon on Sunday. Congratulations to Jon and Cathy on winning this year's title. The Club Championship page has also been updated. The race was also the last in the London League series.

Photographs can be viewed at Sussex Sport Photography. Jon and Sheila feature in the photographer's blog report from the race. There's also a YouTube video of the event.

Nell took part in the 10 mile Great South Run.

CPT in action at Jekyll and Hyde

Hell of the Ashdown

Hell of the Ashdown logoEntries for the Hell of the Ashdown cyclosportive open at midnight on 31 October.

The event itself is on 31 January 2010 and last year was vastly oversubscribed, all 1000 places being filled in 10 days.

It was snowing this year, so made it a tough ride... although Dawn seemed to enjoy it... read her report.

AGM - Thursday 19 November 2009

In accordance with the Club constitution, this year's AGM will be held on Thursday 19 November after the club swim (9.15pm) at the Bridge leisure centre in Sydenham. All members are expected to attend or provide their apologies to the club secretary (Phil Taylor). Further details, officers' reports etc. will be issued soon.

Sunday club ride - 25 October

We had 30 members out for the second in the new format bike rides this Sunday. Three groups set out with the improvers group doing the Downe loop, a breakaway group did two laps and a couple caught up with the intermediate group. We met back at the cafe in Elmers End.

The intermediate and improved groups split at Downe. The improved group had to make a couple of mechanical stops, but stayed together for the run in back to Bromley. The improved group averaged 17.5 mph according to Greg's computer.

Results - 17-18 October

Keith had a busy weekend planned with the GRIM Duathlon on Saturday and the Gorrick cyclosportive on Sunday. He didn't do Gorrick in the end, as he was feeling Riazrubbish after the "GRIM" which he did while suffering with a cold! He was doing quite well, on the wheel of 3rd place but got a puncture. He finished 8th in the end, so did a pretty impressive repair!

Riaz returned to the 5k parkrun at Roundshaw Downs on Saturday and managed to knock almost two minutes off his previous time!

There were several CPT names down for the Cabbage Patch 10 on Sunday, but Ruki seems to be the only one to have made the start, and finish line!

Sunday club ride - 18 October

20 members came out for the new format Sunday bike ride. We met at 08:45 for a 09:00 start with all three groups going to Box Hill, all arriving at different times for a quick cup of tea and a slice of cake. Let's hope the format works and numbers continue to increase.

Tadworth 10 entry now open

Entry for the Tadworth 10 on Sunday 3 January is now open. See the Tadworth Ten website for more details or enter online. This tough, hilly, two lap course is always popular with CPT members and helps blow away the New Year hangovers!

Haydn & RichardRace Report - ITU World Championships, Gold Coast

Report by Haydn Whitmore

This is the final leg of the flight home to London so it seems a good time to put some thoughts together about the whole experience of training, qualifying for and competing in the World Age Group Championships on the Gold Coast, Australia.

Read Haydn's full report ....


New member

Leah Welcome back to Leah Culwin.


Royal Parks Half Marathon

Dave enjoyed the route around London and Hyde Park for the Royal Parks Half Marathon on Sunday 11th. He finished a minute slower than his recent Nottingham half, but says "I wasn't racing a 22 year old this time?!?!?". The only downside was the queues for the toilets were the longest he's ever seen at any event ever!

Things didn't go so well for Audrey, who reports "I did crap in the Royal Parks 1/2 marathon - 2 hours 28 mins, legs got heavy just before the half way point and then kept getting those twinges you get before you get cramp in my right calf and then got muscle spasms in my shin (weird) so spent the second half of the run (I use that term loosely) walking hobbling and attempting to run. Luckily Peter Mack gave me a lift there and back so did not suffer too much on the way home.

It was a well organised race with lots of freebies, some good stands and plenty of marshals which were needed as there were 15,000 entrants. Talk about being well organised, at one of the toilet stops they gave you the money you needed to use the public toilet! There was a wooden medal to go with their recycling theme".

Finish positions are based on gun times but times shown are chip times, not gun times. Peter Mack ran his fastest half marathon to date.

Balfe's Bikes - Club discount

Niko has been using Balfe's Bikes, a very good, friendly local bike shop in East Dulwich, since they opened and really appreciates their honest approach with a mechanic who really seems to know his stuff. They stock good quality gear and he would recommend them. They are offering Club members a 10% discount on servicing, parts and accessories, on production of your membership card. Their new website is under development and will be relaunched in the next couple of weeks.

Results - 11 October

There was a much smaller CPT presence at the Dulwich 10k this year. Jon finished third male vet, Sheila and Bruce got PBs and Kati ran her fastest ever 10k. Thanks to Frances and Fred for their support.

A few members did the Fast & Furious Duathlon organised by White Oak Tri. Geoff Dillon got a PB by 8 seconds!

No results yet from the Royal Parks Half Marathon but it looks as though a couple of members had to drop out because of flu.


Sevenoaks Triathlon - 20 September (Sussex Sport Photography)

CPT in action at Sevenoaks

Hever Castle Triathlon - 27 September (Sussex Sport Photography)

CPT in action at Sevenoaks

Triathlon training days in November

During November Jon Horsman will be running three triathlon training sessions at Ernest Bevin Sports Centre in Tooting, SW17.  The ‘off season’ is a perfect time to work on technique and improve your performance for the coming season.  With a low athlete to coach ratio, all the sessions are skills and technique based, include video play back and allow time for plenty of individual feedback and practice.  The sessions are aimed at novice/intermediate ability athletes and are designed for you to go at your own pace. 
Technique sessions are as follows:
Swim & Bike – Sunday 1st Nov 2009
Bike & Run – Saturday 14th Nov 2009
Swim & Conditioning – Sunday 22nd Nov 2009
Jon's aim is to give you technique improvements and training ideas to take away with you. Please see the attached flyer giving details about each training session and booking details. 

Tour of the Pennines

Niko did the Tour of the Pennines, which started in Saddleworth, on Sunday 4th with his partner Linda and reports:

"We did the 60k “short” tour. Being as I grew up on those moors, I should have known better but heading up there we were worried about the hills not thinking that the wind would be the killer. To say it was brutal is an understatement with one forum reporting 53mph wind gusts. Going out, the first major climb was surprisingly easy with the wind behind us and as we hit the top we were belting along at 45mph barely pedalling. Coming back wasn’t so much fun – I think I averaged 6mph on one two mile (flat) stretch into the wind. I must be deranged but I enjoyed it! I’m afraid no records were broken – scraping a 4hr 07m for the 60k."

Autumn Sunday morning rides Oct – Dec 2009

From Sunday 18 October, the Sunday morning ride is to have a new meeting time. We will now meet at 08.45 for an 09:00 departure from Elmers End for one of three routes and speeds into Kent or Surrey.

Riders will be divided into groups dependant upon who turns up. Groups and routes will be determined by the ride leaders on the day.

These are not coached rides, but volunteer led rides to show riders the chosen route and to try and keep everyone together. The leaders are not qualified cycle coaches.

There’ll be a group going at just your speed, whatever your ability. Anyone unsure of their riding ability will be allocated the improvers group for their first ride so that their speed and bike handling skills can be assessed.

So if you want a full-on training ride or just a gentle potter round the country lanes, come along. When you arrive on your first ride make yourself known to one of our ride leaders and they’ll look after you.

Please note - To join a Club ride all riders must wear a helmet, carry a pump, tyre levers, two spare tubes, money, phone, drinks and energy food. You should also know how to change a tyre. Please make sure you have a mobile phone, some form of ID and a note of any medical requirements, with you on all rides.

Remember: -No helmet: No ride.

Saturday bike skills session

The bike skills session on Saturday 10 October will cover climbing.
The session is at 08:00 - 09:00 and costs £5. Meet in the top car park at Crystal Palace.

For new members and others who hadn't realised these are on, the bike skills session is aimed at the novice rider, although open to all, to cover a multitude of bike skills to prepare for group riding on the road. Any bike, apart from fixed wheel, will do for these sessions. Make sure you have trainers with you.

Tomorrow's session will be the last one until November. Apologies to those who turned up last Saturday for not getting the message across that it was cancelled.

New member

Juliet Welcome to new member Juliet Sprake.


Weekend results - 4 October

Dawn decided to fit in a last, late middle distance triathlon, aptly titled OneLastTri. Here's her race report:

OneLastTri – New Forest Middle Distance
Due to problems with weed in the river we were supposed to be swimming in, they had to change the swim to a nearby lake. This meant a spilt transition and all competitors were put in a coach to the first transition. This also meant we had to hang around from 05:30 until we started at 07:30. My feet were blue and I don’t think they warmed up until the run. The swim was also shortened by 600m due to the air temperature being too cold. Clearly as one of the clubs better swimmers (ahem!) I was gutted by this decision. Managed to get a good position and got out of the lake in just over 24 mins, without any scrapes.

As it was pretty chilly I quickly put on a couple of layers for the bike and set off on my way. The bike course was beautiful. No major hills but there were some long flat stretches that went on for miles. However the headwinds were pretty strong so this made it tough. Due to the cold my achilles started playing up on the second lap but I decide to ignore it and push on. Managed to complete the bike in about 3.20 so was relatively happy although I completely messed up my nutrition and didn’t eat enough. I blame this on the evil powerbar gels which made me feel sick on the second lap and then I couldn’t force much else down. The second transition was huge and you had to run for ages in your bike shoes before you could get to the tent where the run bags were.

I started the run in high spirits, waving to Riaz as I started the run. I made pretty good time on the first 4 miles and was running up all the hills where others were walking and then it all went wrong. I could feel the dreaded twinge in my right knee starting (an injury that has plagued me for about 4 years now, but I’d thought I got it beat after Nice). I tried to ignore it but the hillyness of the course was not helping. I walked and stretched a bit to no avail and by mile 6 I was in agony as my achilles was also killing me. At this point I could see Riaz cycling down the hill towards me on the other side of the road, seeing I was in a bit of a state he cycled alongside me for the remaining 5 and bit miles.

The run was actually only 11.2 miles, but the organiser had warned us it would feel like 14 due to the hilly nature of it. He wasn’t wrong. By mile 10 I started walking again and I finally started seeing the funny side when one of the marshals pointed out to me that it would be quicker if I ran. Talk about stating the obvious…anyway at this point I knew the pain would soon be over and I started running the last bit. About 500m from the end the left knee also went and it all proved too much for me, I crossed the line a blubbering wreck to the bemusement of the crowd who were gathered at the finish line. I was quickly surrounded by concerned paramedics and the race organisers…however assured them that now I had stopped running I would be fine.

I then crawled over to grab a free packet of crisps that they were handing out at the end… plumping for a packet of prawn cocktail. Bizarrely I stopped for a moment when I realised they were a ‘big eat’ packet but then thought sod it (!) it won't hurt. All in all – despite the painfulness of the run it was a beautiful course and I would highly recommend any of their series.

Results from two sportives, the Blenheim Sportive through the scenery and villages of the Cotswolds, and the Ride of the Falling Leaves, which started from Herne Hill Velodrome and finished at the Dulwich Sports Club.

Blenheim Sportive
Audrey didn't do the Blenheim Sportive as she was getting over a bad cold but went to support anyway. She says "It was worth it as the day there was good, lots for everyone to do from kids to those who are into some serious racing. even held the world championships for a Brompton race, hilarious to watch but you'd be surprised at the speed they got up to, something Dawn might like as a Brompton rider. Saw Roy there but missed Lauren as she was doing an hour run straight after her 100 mile cycle (nutter), but met Phil for a drink when he finished".

Lauren says "I didn’t really examine the route closely beforehand, so was expecting it to be pretty flat, but it was actually very hilly. Not good for me as I don’t like going up or down! The ‘winner’ apparently did 4.25.58, but the marshalls said the first 100 mile people came in at 5.10, so I’m convinced this was someone who changed their mind on the day and did the 60 mile route instead!"

Ride of the Falling Leaves
Bruce and I did the 110k ride after two weeks of doing not much in Spain! We were lucky with the weather, luckier than we were in Spain, although it was a bit chilly at the start and in the shade on some of the country lanes.

We decided to cycle together and set off with Victor, Louise and Beverley, leaving via one lap of the Velodrome.

We then headed out to West Wickham, up Layhams Road then out into the Kent countryside for an accurate 110k ride that incorporated a couple of steep hills, including Toys Hill and Sundridge Hill and some fast descents. There are no feed stations on this ride so we had to stop a couple of times for sustenance!

The ride finished with a cruel climb up Anerley Hill in the afternoon traffic, down College Road and into the grounds of the Dulwich Sports Club. We then had to find somewhere to leave our bikes outside the clubhouse, run up the stairs and across the timing mat to register our finish time! Bruce actually beat me up the stairs but his timing chip didn't register so he has a slower time than me!!

There was a selection of pasta dishes on offer together with a choice of drinks from the bar, although neither of us fancied anything alcoholic that soon after a long ride!

It was a tough ride but one that I'd recommend to members for next year. But next year I'd drive to the Velodrome as it wasn't very comfortable getting back on our bikes to cycle home after our lunch!

Late result

Nell and Laura did the West Wight Triathlon on 20 September. Congratulations go to Nell, who kept it very quiet, but was 3rd female overall!

Quarterly swim fees now due

It's the start of the new swim quarter. If you want to pay for a term swim please ensure your £45 is paid as soon as possible. This will get you one swim a week throughout October, November and December. You can pay £90 for two swims and £135 for three.

You can pay for quarterly swims either by internet/ telephone banking directly to Barclays account: "Crystal Palace Triathletes", Account Number: 50309478, Sort Code: 20-94-67 (please reference your name and what you are paying for with your payment) or you can pay cash or cheque at any Club session.

Channel swim

Ewan swimmingEwan swam the English Channel on Sunday. Ewan reports "In a relay with four friends I should add - clearly I couldn't do the lot. We drove down to Dover for a 4am start having been out on the Saturday night which meant no sleep until we returned to our beds at 2am on Monday morning. I'm still knackered! Swimming at night was interesting but the biggest problem was dealing with the 17.3 degree water. I don't get on with the cold at all so found this very tough.

Ewan on the boatAnyway, we had great conditions and completed in just over 16 hours. I've attached a couple of pics. If you ignore that my elbow is too low, my leg is bent at the knee and my head is too far out of the water then I think I'm looking pretty good.

I have no idea how soloists complete this. None".



September results

Here are the belated results for the rest of September now that I'm back from rainy Spain!

The Brighton Marina Triathlon took place on 20 September. The results are still provisional and the second wave haven't had six minutes deducted from their swim times, so putting their total times out. I will amend these when I know who actually started in the second wave.

Also on 20 September, Phil and Peter Mack ran the Green Chain Marathon as training for the Druids Challenge in November. See Peter's report below.

There were a number of events on 27 September, the Folkestone Half Marathon, the Run to the Beat Half Marathon, which Neil finished despite having done no training beyond 8k! He won the entry in the Lewisham Mercury and only found out the Tuesday before. Part of the VO2 cyclosportive route coincided with the Hever Castle triathlon bike leg, and Malcolm spotted Ruki hammering along. Jon and Jim both came first in their age groups, where the swim was slightly short, at the Lydd Watersports Standard Distance Triathlon, see Dave's race report below for more info. And lastly the inaugural Hever Castle Triathlon that consisted of the Anne Boleyn and the Henry VIII. Congratulations to Cathy for finishing first female in the Anne Boleyn. Rob has written a few words below about this new event.

Green Chain Marathon
The coarse was run along the Green Chain walk which links Crystal Palace to Thames via the East. Sadly the only bit we didn't run on was the stretch I knew from CP to Beckenham. A lot of the run was through really good woodland trails.

Armed only with, what can be best described as a cartoon map, I got thoroughly lost around Mottingham and ended up running 31.5 miles. Apparently a load of signs had been removed by the local yoofs. At the time I was 4th and ended up 14th even though I didn't get passed.

I think Phil got lost around a Thamesmead housing estate but lived to tell the tale.

Lydd Triathlon
Five CPTers made the journey to Lydd for the first running of the Velocity Events Olympic Distance Triathlon. A small, low key event with just 114 entrants. Having driven through thick mists to get there, it was a relief when the sun came out just before the first of the three waves started the lake swim. Quite warm in the lake, but the water was very murky. Easy exit from the swim via a concrete ramp, and then a painful few metres back to transition across the stoney surface. The bike course was flat all the way round, quiet roads and hundreds of sheep forming the bulk of the spectators. Similarly, the run was also very flat, out to a turnaround point and then back to the finish. This is the one to do if you want to record a fast time.

New Feature: T Shirt Score based on design. Only a one out of five for this one I'm afraid, very unimaginative.

Hever Castle Triathlon
I would recommend this race to CPTers for next year, there were a few rough edges that were to be expected given that it was their first one, but overall the course and atmosphere were excellent. A thorough briefing was rounded off by an address from Henry VIII in full period costume which had everyone laughing. The lake was far too cold to warrant the optional wetsuit instruction that had been issued, but the course was very straightforward and well marked out. Transition was well laid out with lots of room on the racking, and the bike course was a fun, undulating course with markers at every km point and loads of marshal presence. The run was reasonably flat on a mixture of terrain, mostly grass. Medals were handed out at the end by Henry and Anne Boleyn, and there was great PA service and lively crowd support. All in all a good way to round off the tri season!

Was quite happy with my swim, and had a great bike, went into T2 feeling strong and ready to smash the run, but then disaster struck as I started getting stomach cramps as soon as I started running! Was very annoying as the legs felt fresh but couldn’t up the pace without getting searing stomach pains, so just had to jog round and watch guys 4th -7th sail past me.

Anyway I’m off to sit around and eat cake and avoid exercise now – see you at swimming at some point, probably not for a good few weeks though if I manage to stick to this time off!

New members

EmanueleWelcome to new members Grant Barnes and Emanuele Vignoli.


Transplants save lives


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