2010 News - March

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Get well

GrapesBest wishes to Fiona for a speedy recovery. She was knocked off her bike last Saturday on Paragon ride by someone opening their car door without looking. Fiona ended up in hopsital, but miraculously has nothing broken except her glasses, helmet, and bike. She's black and blue, has her arm in a sling and is very shaken, but alive.

New member

Welcome to new member John Buchanan.

Weekend results - 27-28 March

Saturday was a busy day with Keith and Cathy running the Bromley parkrun 5k, Cathy for the first time. Neil was in Milton Keynes for the Big Cow Duathlon.

GeoffDaveGeoff and Dave did the Bolt 'Round the Holt', a 21km off-road run in Alice Holt Forest, Farnham. Dave reports "It was a little bit more cross country than I was expecting and quite muddy in places with a few hills". Geoff says "I had to contend with plodding through mud overtaking stragglers, whilst being overtaken by runners with dogs (this was one of the other categories of race they had running simultaneously - I'm not sure whether running whilst holding a dog lead is an advantage or disadvantage; are they pulling or are you pushing?!)". Photographs on Surrey Sport Photography.

I can't find results for the Military 10k but Malcolm reports "It was a mix of cross country and assault course, my time and placing were not good but I was happy to finish. Most of the course was short sharp muddy hills where running was almost impossible unless you had X shoes. There were also obstacles including a dip with waist deep muddy water. I didn't wear my CPT top as they said gear could be ruined. However I liked it and would do it again".

SelwynKirstenOn Sunday, Kirsten and Selwyn ran the Bournemouth Bay Half Marathon (photographs on Surrey Sport Photography), Emma completed the 65k VO2 Spring Sportive in a Silver time, James ran the Cranleigh 21 and while on holiday in South Africa Rob ran the Cape Times Lourensford Vineyard Run.

Serpentine Brooks Last Friday 5k

Tim managed a 19:37 (PB) at this popular last Friday of the month lunchtime run around the Serpentine.  For those of you who’ve never done this one it is a deceptive race with several inclines and a seemingly constant head wind off the lake which always make it a long 5k!  Tim’s been slogging round for three years now so really pleased with a PB.  He tried, and now recommends, Jon’s negative split technique (creep) to keep a bit in the tank for the last 2k back along the lake!     

Marathon des Sables sponsorship

JohnOur Chairman, John Petrides, is taking part in this year's MDS having entered it over 2½ years ago.

The event is 250km through the Sahara in stages, with a double marathon usually thrown in on day four.

None of us know the routes or stages yet, only that we fly out on Thursday 1 April and start on Sunday 4 April. The event is totally self sufficient, John will be carrying a 11-12kg backpack and a limited water supply (usually 8-9 litres a day).

As the race is in Morocco (North Africa) John has decided to raise money for Facing Africa which is a charity that helps children suffering with NOMA. This is a disease that seriously disfigures young children around the face usually caused through malnutrition. You can sponsor John online via his sponsorship website.

If anyone would like to keep an eye on John's progress or send him an email while he's out there you can do so via this link (number is 920).

Clocks change this weekend

Don't forget the clocks go forward on Sunday morning, so make sure you change yours so you aren't all on your own at Elmers End waiting for the bike ride!

New members

Welcome to new members Natalie Dale and Alex Dolley.

Easter holiday - Changes to training schedule

There are no swimming sessions at the following venues on these dates:

St Joseph's - Tuesday 6 and 13 April
Dulwich Prep - Friday 2 April
Crystal Palace - Monday 5 April

There are no Saturday sessions on 27 March, 3 and 10 April, and no Tuesday track sessions on 6 and 13 April.

See the schedule for sessions that are running over the Easter holiday and beyond.

Weekend results - 20-21 March

Dave returned to the Bromley parkrun 5k on Saturday for another PB. He's so close to breaking 22 minutes and is determined to get there before the Marathon!

Congratulations go to Richard Lewey for a podium finish at the inaugural Luton Triathlon. Richard was third male overall and first in his age group, although he wasn't actually third overall as that place went to a female triathlete!

There were a few CPT members running at the Hastings Half Marathon on Sunday, including Fintan who was very pleased with his PB. He knocked over 10 minutes off last year’s time and was two minutes faster than his 2006 time. In fact, he says, 'It's my second fastest half marathon time ever!!

Niko ran a very respectable time at his first ever marathon, the Cotswold Marathon, Peter ran the Fleet Half Marathon and Fitzy ran the Reading Half Marathon.

Register your bike with Immobilise

Mat recommends registering your bike, and other property, with Immobilise, where your security marked valuables are registered and then made viewable to the Police, insurance companies, second-hand traders etc. and may help you to recover your property and catch the thief.

Kings Wood Mountain Bike Duathlon

Despite getting a PB Keith was unable to hold on to his crown and came second overall in this year's Kings Wood Mountain Bike Duathlon.

Sevenoaks Rotary 10k 14 March

Emanuele, Lisa and JamesWhat better way to spend a beautiful spring Sunday morning than to tackle an off-road 10k race? James, Emanuele and I couldn’t think of anything, so off we headed to the National Trust’s Knole Park in Sevenoaks.

484 other folk had the same idea too, but registration was pleasingly fast and the toilets weren’t humming too much.

The route was well signposted and attended by cheering marshals – and that’s where the comforts ended. The course itself was a tough trail incorporating hills and a challenging terrain of mole hills, rutted tracks with complimentary horse-hoof texturing, slippery grass and paths garnished with loose stones. Emanuele and James spotted deer en route. The last 800m had a steep descent through trees – so everyone had the chance to leg it to the finish in style!

We did ourselves and CPT proud, posting times of 46:15 (E), 48:18 (L) and 45:02 (J) respectively.

In summary, a friendly, well organised and challenging 10k with optional wildlife spotting and bananas. Just don’t wear your best trainers (if you are seasoned enough to have more than one pair!)

Thanks to Emanuele’s wife Rachel for the photograph.

Lisa C.

Clash of the Tritons entry open

Online entry for this year’s Clash of the Tritons Aquathlon on Saturday 14 August is now open. The event, organised by the Greenwich Tritons Tri Club, is again part of the London League and takes place at Eltham College, London SE9.
The entry fee is £18 (£16 BTF members) for adults (500m swim/5k run) and £9 (£8 BTF members) for children aged 11-14 (250m swim/2k run).

Monday swim sessions

We have managed to secure one swim lane on Monday evenings at Crystal Palace National Sports Centre, between 19:30-20:30. As numbers need to be limited this session is aimed at those swimmers who normally swim in the top two lanes on Tuesdays and Thursdays. Cost is £4.00 per session. This session is uncoached, but a swim set will be provided.

Weekend results - 13-14 March

It was a busy weekend for running events, with CPT members racing at - the Wimbledon 10k; the Sevenoaks 10k; the Tempest 10 and the Spitfire 20.

Hans in Club kitDave got a PB at the Bromley 5k parkrun on Saturday 13th. He says this "turned out not to be such a good idea when I got to about 16-17 miles on Sunday (where he completed the Spitfire 20 as part of his marathon training) and was completely cream crackered, so although my time was what I'd hoped, it was a real struggle. Lovely day for it though, very sunny".

Hans (right) was hoping to break 1:30 at Sunday's Silverstone Half Marathon. But after attending his first CPT training session on Saturday, Jon's turbo/run obviously took its toll and he missed out by two seconds, although Hans blames the stiff breeze which was dead against him on the last 200 metres - but on the plus side, it was still a personal best and he was proud to wear CPT kit in a race for the first time.

MartinMartin returned to Dorney Lake for the third in the Winter Duathlon series of novice races. Not only did he get a PB, but he also came first in his age group.

Photographs from the Spitfire 20 and Tempest 10 are available on the SussexSport Photography website.

CPT at the Spitfire 20 and Tempest 10

Friday 12 March - Swim session

Apologies to anyone who turned up for the swim session at Dulwich Prep. We were advised at short notice that the pool would be closed due to maintenance work. An email was sent to the e-group but we know a few people won't have seen the message in time. Hopefully back to normal on 19 March.

400m time trial times

Times from the 400m time trial at Dulwich Prep on Friday 5 March have been added to the spreadsheet Phil started back in 2006. Unfortunately the spreadsheet only has 2006/2007 data and now 2010. Hopefully this will be kept up to date this year!

Updated training schedule

Jon has updated the Club training plan. The revised plan takes us through to the Easter weekend.

PDF opens in new windowTraining plan

Swim Therapy technique videos

Swimtherapy is a company committed to improving the technique of all swimmers by video analysis.

SwimTherapy intend to produce several swimming technique videos and upload them on You Tube. The first two clips have already received over 50,000 hits.

Frontcrawl Catch
Frontcrawl Breathing

If you have a preference for a particular type of clip, please send your request to Swim Therapy. They will manufacture clips according to demand, so do not delay in forwarding your ideas.

Club training sessions - 13-14 March

Saturday 13 March
In addition to the Hillingdon cycle session on Sunday 14th, there will be a coached Turbo / run session for adults on Saturday 13th.

Start time: 09:00  (please allow time to set up)
Venue: Under Jubilee stand
Finish: 10:30
Cost: £5

Bring bike, turbo, trainers, drinks etc.

Sunday 14 March

Hillingdon cycle circuit
Sunday 14 March
13:00 - 17:00 (Juniors first two hours)
See map

The club has hired the venue and for those of you who have not been before it's a purpose built 1500m racing outdoor circuit (no cars) approximately 8m in width.

These sessions will test both the novice and experienced riders and will be ideal for those wishing to learn new bike skills and gain group riding confidence, people who want to go eyeballs out can if they desire!

New member

La-DonnaWelcome to new member La-Donna Preston.


Barcelona Marathon

CharlesCharles went to Barcelona for the weekend to run the Barcelona Marathon. He was a bit disappointed as he set off too quick – 1.49 half marathon 2.13 second half! He started with an ambitious aim of 3.30 which modified to 3.45, then 4.00 and then "I must beat my London time of 4.12", so at least he managed that!! The marathon was run on only 9 weeks proper training and he didn’t really ache afterwards, so some positives!! He experienced weird weather – nice and sunny on Saturday, perfect running conditions on the Sunday, massive snowstorm on Monday!!

Prepare you for the BIG day - training sessions

During April, Jon will be running two triathlon training sessions to "Prepare you for the BIG day" they will be aimed at novice/intermediate athletes who want to kick start their 2010 season with a bang!

Details are listed below with an attachment for more details.

- Kit layout and BTF Race Rules
- Transition Training...be a ‘time thief!’ 
- 90 min exclusive pool time with open water & pool based triathlon skills
- Sports psychology – 1 hour talk by Dr Victor Thompson
- Turbo/Run brick session - aiming to run fast off the bike

Dates: Sunday 18 April or Sunday 25 April 2010
Time:  11:00 to 17:00
Cost per session: £65 per person (max 12 people)
Location: Alleyn’s School, Dulwich, SE22  

Coached by Jon Horsman BTF regional coach Level 3 and ASA Club Coach.

For further details or to book email tri.days66@googlemail.com or call Jon on 07916 122898.

Surrey Rumble cyclosportive

There was a CPT contingency out for the Surrey Rumble on Sunday 7 March, some doing the 'short' 56 mile route and some going all out for the 'long' 77 mile route.

It was a very cold but beautifully sunny day and once we had got through the very long and slow queue for registration we were warned of ice out on the course.

Photo thanks to Sportive PhotoBruce, Emma and I cycled together for the whole of the 'long' route. Malcolm, Lisa (and her boyfriend John) started out with us but they opted for the 'short' route so left us en-route. Kirsten and Selwyn planned to do the 'long' route but followed the pack and realised they had taken the 'short' route by mistake. We also saw Fiona out cycling in her Dulwich Paragons kit (boo!).

I don't think 'enjoy' would be a word I'd use to describe how we felt by the time we finished! Yes, the weather was beautiful and the course was lovely but I've never been so cold in my life. It felt much further than 77 miles!

The start of the course was strewn with cyclists and their bikes on the roadside fixing punctures. Unfortunately Dawn was one of these and she and Riaz struggled for about 15 minutes with cold hands to get the tyre off. Luckily my Gatorskins might not be the fastest tyres but they did prove to be puncture proof!

A marshal with a very large red flag was warning about the burst water main which had caused a long icy patch. We all dismounted and walked with our bikes for about 500m. Apparently a lot of riders ignored the advice and came off at this point. Emma and I had to get off and walk several times after this to avoid slippery, icy patches.

We were also held up by two police cars, an ambulance and a car with a smashed back window. It wasn't until we chatted to other cyclists at the end that we discovered the accident had involved one of the sportive cyclists. Apparently the driver got frustrated by two cyclists riding side by side, pulled in front of them and then braked. One of the cyclists went through the back windscreen and broke his jaw and cheekbone. We hope he's OK and that the police take serious action against the driver.

I can never feel my feet after more than an hour of riding in the cold but yesterday I couldn't feel my legs! I don't know how I managed to keep turning the pedals. I had trouble with my cleats and pedals every time I unclipped as I couldn't feel anything to get going again! Then my chain came off on the steepest hill. I managed to dismount without falling and Emma managed to wobble her way around me and keep going. I then had to try and walk up the hill on my cleats slipping all over the place! It was much too steep to try and remount.

As we were so cold but so wrapped up we had to stop every time we wanted to eat or drink. There was no way we could negotiate wrappers with gloved hands so wasted an awful lot of time with stops. We also had to stop at two check-in points on the route to get our registration cards stamped.

It was a lovely, undulating route, mainly on quiet country lanes and through deserted villages. There were a couple of big hills but they were very short. The temperature crept up a bit during the morning but cooled down quickly once the wind started blowing. Head-on winds almost brought us to a standstill in places!

The last 10 miles seemed to take forever but luckily there was some cake left when we got back to the Village Hall! Our times were 6:06, but according to Bruce's computer are our actual cycle time was 5:28. Much slower than we'd expected but we hadn't realised how much the cold affects performance.

We didn't expect anyone to wait for our return so were very surprised that Malcolm waited and had a cup of tea with us.

It was the furthest Bruce and Emma have ever cycled. Emma was going straight off to play a badminton match. I hope her legs worked OK!

Mat - thanks for the tip about wrapping my feet in tin foil. Unfortunately it didn't work! My feet still hadn't thawed out by the time we got home, even with the car's heater on full blast! Fell asleep in the car, then after my Dominos pizza and was in bed by 10pm. I couldn't believe it when the alarm went off this morning, I thought I'd been asleep for about two hours!!

Roll on spring and some warmer weather!

Provisional results are available. Photographs can be viewed at sportivephoto.com

CPT at the Surrey Rumble

Update: The rider involved in the accident broke his hand and suffered cuts to his face but is doing OK. Emma's badminton match didn't finish until 10pm and she had to play the last game with her partner - at which point it was 4 all - but she managed to stay awake long enough to win!

Weekend results - 6-7 March

DavePersistance pays off! Dave has been running regularly at the Bromley 5k parkrun and now has a new PB. Congratulations!

The triandrun Spring Ballbuster took place on Saturday 7 March. See how CPT members got on.

New member

BernieWelcome to new member Bernie Duke. Bernie was a member a couple of years ago but hasn't been around for a while because of family commitments. He's back now and hopes to improve his swimming.

CPT 5k time trial

As part of the Saturday 27 February training session Jon and Phil organised a 5k time trial in and around Crystal Palace Park. As some members were returning from injury and had only started running again in January they were allowed to do the 2.5k time trial with some of the juniors, while everyone else did two laps with some of the faster juniors. See how they got on.

Cape Verde training camp

Read Sally and Joe's feedback on their recent trip to Cape Verde for a triathlon training camp.

Updated training plan

Jon has updated the Club training plan. The new plan takes us through to the Easter weekend.

PDF opens in new windowTraining plan

There are two coached bike specific sessions for coming up for all abilities;

A beautiful park with great riding options and a cheeky seven mile outer road circuit.

The club has hired the venue and for those of you who have not been before it's a purpose built 1500m racing outdoor circuit (no cars) approximately 8m in width.

These sessions will test both the novice and experienced riders and will be ideal for those wishing to learn new bike skills and gain group riding confidence, people who want to go eyeballs out can if they desire!

I know what you're thinking, it doesn't get much better than this for £5 per session and you'd be damn right!

Miss these sessions and you could see your rivals cruise past you smiling on the bike leg during the race season!

David paddlingResults - 27-28 February

Three CPT members ran the Bromley 5k parkrun on Saturday 27 February and a few brave members ventured out on Sunday morning for the Roding Valley Half Marathon and Tunbridge Wells Half Marathon.

It was very wet for the Roding Valley Half Marathon, as you can see from the picture of David running through a very large puddle. More photographs can be seen on the Sussex Sport Photography website.

Mud and Mayhem

Riaz took part in the Mud and Mayhem Duathlon on 21 February. He nominated Dawn to write the report but unfortunately she got struck down by a sickness bug last week hence the delay.

Mud and Mayhem... more like snow joke.

Riaz in transitionWhen Riaz said we should go away to celebrate his 30th Birthday I was preparing myself for a nice little cosy get away or perhaps a weekend away in Spain to visit his parents... but no Mr Rahman had entered a mountain bike duathlon in Thetford Forest. That said having never been to that neck of the woods I was pleasantly surprised on the Saturday when we did a reccy of the course on a beautiful blue sky sunny day and discovered it was actually a very picturesque location.

Not to miss out on the action I'd decided to meet Riaz there just before the race started so I could get a little cycle in of my own. So Riaz left in the car on Sunday morning with the plan being I would follow on the bike, have a little jaunt round the forest before turning into his number 1 supporter.

However, literally minutes after he drove off it started snowing. Not to be put off by a bit of snow I changed into my bike gear to look out the window again to discover it was REALLY snowing! By the time I left it had already settled. With no other choice I started cycling along the country lanes to the forest. Only problem was I couldn't actually see much, my glasses filled up with snow as did my brakes, my gloves, shoes, helmet etc etc so I was on a real go slow terrified I might not actually make it to see him start.

Riaz on his bikeSix miles later and it had taken me over 40 minutes to get anywhere. I then turned down the road towards the forest and decided it was probably best to abandon any plans to get a decent ride and in rather let's just see if I can make it to the race start in one piece. And then the bike started going from underneath me and I thought I was going to hit the deck. Luckily I held it together but decided it was best to walk the bike from now on. The walk was beautiful and I even had the company of a monkjack deer at one point. My walk turned to a canter as I realised I had about 10 minutes before the race started.

Luckily I made it with four minutes to spare. As I got there there were only about 40 odd people all looking cold but doing their best to keep warm by jogging up and down the transition area - without slipping on the snow! I quickly gave Riaz some words of encouragement whilst grumbling about my now wet and very cold feet!

Riaz runningIt looked like at least half of the field had wimped out at the snow and minus three temperatures. But miraculously as the starter gun went off the snow stopped, but there was already a nice covering on the ground. Enough to make the course interesting.

Riaz's decision to do a race in February surprised me, he doesn't like the cold and tends to turn a blueish tinge on a walk to the shops in the winter! So I wasn't sure how he was going to fair in the race. Combined with the fact that he'd been run down for a couple of months after a bug at Xmas let's say his training regime left a little to be desired. So I was pleasantly surprised to see him return from the first run with a smile on his face when the guy with the microphone wished him a happy birthday. Unfortunately he'd decided last minute to put an extra layer on for the run which meant he was massively overheating but at least he hadn't turned blue - so far.

Off to the bike... two laps of the forest which involved a nice section of singletrack. Unfortunately two laps meant the terrain turned into a bog and riders were coming off left, right and centre. Riaz came off three times (apparently - I was having a cup of tea to warm up back by transition so missed out on all the bike fun!). The snow had now disappeared as quickly as it had arrived!

Riaz finishingRiaz was indeed like a pig in mud and enjoyed himself very much on his new bike that he had built the week before. That said he was complaining about his calf as he came into transition. However, off he went for the second run, covered in mud but still just about smiling.

At this point it is worth pointing out just how spread out a field this race was. The first and second place had pretty much finished the whole race before the 5th place person had even started the second run!!!

Anyway, after watching the last few people come off the bike course and start the run I was pleased to see Riaz returning from his, still in one piece and still a good colour.

Despite the small field of competitors taking part it really did look like fun and Riaz definitely enjoyed it and didn't hurt too much considering his lack of training. It also gave him a slight boost that he can definitely improve on his times once he can get back into a more consistent training regime.

Unfortunately, the enjoyment of the race was ruined by someone (hmmm) who managed to smash the car sunscreen whilst closing the boot and resulting in a £500 repair bill (I just don't know my own strength!).



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