Hans reports from theTunbridge Wells Half Marathon (plus new PBs page)
Selwyn and I set out in fabulous weather for the Tunbridge Wells half. Selwyn had mumbled something about following the 1:40 pacer and aiming for a 1:45 finish but I wasn't in the least surprised to see him catch up with me at mile two and surge ahead as the route descended towards Penshurst. I caught him as we started to ascend Spring Hill and the hill was long enough for me to put some distance between us. From mile eight, the course is mostly flat until the finish but I struggled to get the pace decisively below seven minutes per mile again, so a sub 1:30 finish proved elusive. After a little sprint across the line, I snubbed the woman with the infectious smile and instead bowed my head to an athletic looking man who was missing both legs to collect my medal. I am not sure who the man was, but Selwyn pointed out that the woman with the smile was of course Kelly Holmes. That was my unwitting brush with sporting celebrity. Despite his travails on the hills, Selwyn was only a minute slower (and thus eight minutes faster than the 1:40 pacer - so much for his pre-race patter)... A great race on a fine day.
Hans later found out that the man who handed out the medals was Richard Whitehead, the first leg amputee to run a marathon faster than 3 hours. Humbling!
Could Hans qualify for the first 'Race Face' of 2012?!
Considering it was such a busy day, there were still 16 of us out for a sunny ride along Pilgrim's Way, with various additions. We split into three groups, Jon H leading the faster group, Noel taking a middle group, and I took the rest. My group came back via Polhill, at the top of Polhill we turned left, through Knockholt and Halstead, then followed Cudham Lane South back down to the roundabout, through Farnborough Village, where Noel and Phil passed us (don't know where the rest of their group had gone?!), then back to Elmers End, where Ruki, Malcolm and Fintan went to the cafe for some breakfast!
Herne Hill Velodrome - 25 February
Ron also took some photos today and at the cycling world cup at the Olympic velodrome last weekend.
The third super Saturday training session takes place on the track at Crystal Palace on 3 March. Please make sure you have let Sally know you will be attending by 29 February so that she can allocate the right level of coaches.
There will be separate training groups for each ability with the intention of helping all participants to get the very most from their training - for this session and beyond!
This session will build on the last two sessions and will be an opportunity to look at progress ...... don’t worry if this will be your first super Saturday, this will be taken into account.
As for the last session, we will make use of the track facility at CPNSC and the coaches will be utilising the track, the turbo and all the space in between to look at technique and improve performance.
You will need food and drink as well as cycle and turbo (a limited number of Club turbos are available, book in advance with Sally) and run kit. If you have a heart rate monitor bring it along – useful but not essential.
Everyone needs to pay for entry to the CPNSC track.
There were just 12 of us out for a chilly, but pretty much frost-free, ride to Box Hill this morning. We split into two groups, Suse leading one and Phil leading the other. Phil's group was slightly delayed leaving Elmers End as he had a puncture before we even left the green! Brian got a puncture just before the Zig Zag so met us at the cafe. Suse's group had a quick stop but didn't join the tea queue. Phil's group had tea and bread pudding before heading back, avoiding the A23 with a couple of extra hills on Phil's new route (which didn't meet with my approval!).
parkrun results - 18 February Crystal Palace parkrun
30th 23:49 Emily Parry
53rd 25:55 Kirsten Smith
56th 26:17 Dave Crockwell
Wim and I joined my dad in the Harz mountains in Northern Germany for a spot of relaxation and cross-country. Naturally, when we heard that the ski club in nearby Benneckenstein was putting on their annual x-country race, we didn't hesitate to sign on, Wim for the one-loop 13km race, myself for the two-loop 26km. The course went across fields and through forest and substantially followed the line of the border fence that separated the two halves of Germany until 1989.
The race was a mass start to be run in the classic style (where the skis move parallel to each other in tracks pressed into the snow), not skating style. Our skiing skills weren't exactly advanced and our equipment was not designed for racing but long-distance trecking but we figured we'd just fire up our aerobic engines trained and tested on the pavements of south London and the hills of Kent and Surrey to make up for it and hold our own against the locals.
We gathered on Sunday in bright sunshine and bitter temperatures (-12 degrees) and politely slotted in at the back of the starter field, giving us a chance to see what everybody else was up to and pick off the slower competitors once we had hit our stride. Naturally, we sported full club kit, although it was obscured by the bibs we had been handed. This turned out to be just as well since the field dropped us within three minutes of the start. Five minutes in, and I could see only two people ahead of me, and very very few behind us. I managed to hunt down one competitor early in lap 2, and raced the remaining 10 kms encountering only the occasional tourist .
At the finish, my dad supplied warm clothes while we enjoyed hot teas and pea and sausage broth and tipped our hats to the locals for their friendly reception and sporting prowess (although I also secretely wondered how they would fare if they happened to be visiting London and decided to sign up to our club race on a whim - ha!). Anyway, great race laid on by a small club.
(Incidentally, while we were doing this, a few hardy fools ran 80km from Göttingen to the summit of the Brocken, at 1146m the highest peak of the Harz - check out this blog from an English runner who participated to get an idea of the area - obviously, I will have my eyes on this for next year).
Please see details of this year's Club League, which is once again being organised by Cathy. There are some changes to the rules for 2012, so please make sure you read, make sure your races are on the Club race matrix (email the Webmaster) and if you have any questions please contact Cathy.
Sidcup 10 - Race report - 12 FebruaryReport by John Buchanan
A very cold Sunday morning saw six brave CPTers head to my home town for the Sidcup 10 miler. To be fair there were another 310 souls I would consider brave, it was so cold. The odd person in just their vest and shorts were viewed with a mix of sympathy and concern for their sanity.
After a rousing pre race talk (which no one could hear) we were off, all running down a very busy road which wasn’t closed off at all. The race involved three laps of us traversing the exciting pavements of Sidcup. It was very well marshalled, especially considering the amount of roads being crossed, and had a good mix of minor inclines and declines to maintain the runner’s interest.
The race was attended by a friendly bunch, though clearly in the dark ages. When asked the pace we were running on the first lap I responded “4 minutes 22 per km”. “That means nothing to me” came the response to a few chuckles. As we introduced the metric system in the seventies I found this hard to believe and decided to run faster for a bit rather than do the conversion for the young chap.
My first lap was fairly solid. Being my first 10 miler I wasn’t sure of the pace so decided to just amend my last half marathon pace. On the second lap I was feeling good and hoped to take a good few places but by the third lap my legs were weary and, as I hit the last three miles, I had really started to slow. I was overtaken by a runner in blue who was having a good race and then two faux CPTers (Dartford Road Runners having exactly the same club colours).
As often happens in these races my mind had started wandering and as I approached the final km I wondered what Brendan Foster would say here, “Oh, he’s got to dig deep” came the commentary. Well as Brendan Foster knows his stuff who was I to argue and was promptly running at 5k pace. The two Dartford Road Runners were quickly overtaken and a half dozen other runners I had been chasing for miles, I chased the runner in blue all the way to the line, but couldn’t quite catch him, and finished in a respectable 1hr 11mins. Lisa crossed the line shortly after with her arms raised in personal victory.
After a good morning’s racing we then made the very short journey to my mum’s for a roast, perfect.
Weekend report - 11-12 February24 members attended the second super-session at Crystal Palace on Saturday. There were a few last-minute dropouts for various reasons.
It was pretty chilly on the track but we were soon divided into two groups, and into action, not complaining about the cold for long!
The faster runners started off on the turbo, coached by Phil and Scott. The rest of us were taken through a warm-up by Audrey then onto some running technique drills with Jon. Based on our current 10k run times we were given a target time for running 1600m (4 x round the track). Jon called splits and encouragement as we ran past. Most of us were given a severe telling off for getting our pacing very wrong. We then had to try again and be closer to our target pace, which I think we all achieved as we were too scared to get told off again!
We had a quick break for a drink and some light refreshment, then swapped over and did the turbo session while the faster runs were put through their paces on the track. The turbo session was pretty tough using HR training zones (I was glad we'd done the running first!), with a warm-up, some single leg drills, then on to the main set with 10 minutes in Z3 and 5 minutes in Z4, repeated twice. We then had a short cool-down followed by some stretching.
Everyone enjoyed the session and felt they had worked hard. There was plenty of 'friendly' banter and some good advice from the coaches.
Look out for the email from Sally about the session on Saturday 3 March and make sure you get your name on the list.
On Sunday a few members raced the Sidcup 10. I don't know whether there were many out for the Club ride in sub-zero temperatures as I didn't risk it, opting instead for a 4 mile running, concentrating on the running techniques I'd picked up at Saturday's session (which resulted in me running the route over a minute quicker than I did a couple of weeks ago!).
Discount at Evans Cycles
Evans Cycles are currently offering Shop and save discounts if you buy two items you get 10% off or buy three or more items to get 15% off. Just enter the following codes online:
Purchase three or more items and get 15% off
Purchase two items and get 10% off
T&C: Cannot be used in conjunction with any other offer, discount, or when paying with Price Match. Excludes Endura, Exposure, Garmin, Specialized, Motorola, bikes, components, BMX, GPS and turbo trainers.
Make sure you access the site via the links in this news article to earn commission for CPT.
Hell of the Ashdown marshals wanted
Proceeds from the 'Hell of the Ashdown' sportive, organised by Catford CC on 26 February, will be going to the Save the Velodrome Trust. They are looking for volunteers to marshal the course. Anyone interested should contact email@example.com.
Despite the freezing weather the turnout at the first mob match challenge was excellent, and I think it was a record attendance for the Crystal Palace parkrun event at 116 starters. We must be a bloodthirsty bunch, as the match brought out four first timers and five new PBs, as well as our best Club attendance to date.
We beat Windrush Triathlon Club by a whisker and Greenwich Tritons by a whole cat; however Greenwich Tritons produced the overall winner. Unfortunately we can’t include members Clare Elms and Ruki Sidhwa in the CPT head count because they ran under Dulwich Runners! Nor, new member, Bruce Sharp who isn't listed as CPT either, but hopefully he'll update his parkrun details before the next Match.
3rd 18:40 Keith Brewster
4th 18:58 Clare Elms (1st lady)
7th 19:45 John Buchanan
10th 19:56 Hans Geberbauer (PB)
13th 20:14 Mark Thomas
18th 20:35 Phil Feldman (PB)
24th 21:26 Lisa Collins (PB) (3rd female, 1st in age category)
25th 21:32 Selwyn Smith
31st 22:00 Brian Morris (1st timer)
33rd 22:12 Haydn Whitmore
36th 22:25 Emanuele Vignoli
39th 22:49 Bruce Sharp
42nd 23:18 Emily Parry (1st timer)
57th 24:52 Kirsten Smith
60th 25:07 Emma Snowdon (PB)
64th 25:22 Audrey Livingston
66th 25:28 Rob Hollis (1st timer)
68th 25:30 Ruki Sidhwa
73rd 26:02 Karen Ayers
76th 26:55 Ella Fields (1st timer)
80th 27:22 Sally Kidson
84th 27:28 Sara Hoolahan
The next mob match will be the Greenwich parkrun held at Avery Hill Park on Saturday 10 March, so put the date in your diary! If you didn’t make the first mob match then I hope to see you at the next one.
The report with times from all runners appeared on Tri 24/7.
Snow funUnfortunately the Old Portilians Reliability ride had to be cancelled because of the snow. Gary is now wondering what to do with 10kgs of bacon and a very large supply of cakes and pastries. I've offered to help!
Only Keith and Selwyn were brave (or stupid) enough to make it to Elmers End this morning. Keith reports "The roads weren't too bad on the whole, mostly wet and slushy but the further south we got the deeper the snow and it was hard work on the bridleways ploughing through about six inches of snow. On one section the snow had drifted and formed big bike swallowing mounds. It was cold, wet and tiring but very pretty. We got around in one piece and had fun (I think!)".
Ruki also made the most of the snow and went for an eight mile run in her new trail shoes, including a lap around Crystal Palace Park.
The Times Cities fit for cycling campaignThe Times has launched a public campaign and 8-point manifesto calling for cities to be made fit for cyclists. Visit their website to find out more, pledge your support, spread the word and write to your MP.
parkrun Mob Match - 4 FebruaryJust a reminder that the first leg of the mob match challenge takes place at Crystal Palace parkrun this Saturday at 09:00. We need as many CPT as possible, no matter how fast or slow, (preferably in Club kit) to run and kick some Greenwich Tritons and Windrush butt. We must not be defeated on our home turf!
This is also a good opportunity to set your 2012 benchmark parkrun time for the CPT parkrun PB challenge. You'll also get your name added to the parkrun Roll of Honour.
(Note: The parkruns are free but you need to register in advance, if you haven't already done so, (by Friday evening) to ensure that you get a recorded finish time, and don't forget to enter CPT as your Club).
Saturday super training session - 11 February 09:00-12:00
Meet outside the CPSIC
If you were at the first of these super sessions you already know how good they are! For those who could not be there and have not heard: We had 24 members training together in four ability groups with coaching input on cycling, running, training and strengthening. The feedback has been unprecedented.
"Just to say I really enjoyed Saturdays session, can I put my name down for the Febuary session" - Phil F
"Super Sat was brill, it was a great group with a good atmosphere, the coaching (I know I am biased) was excellent. The majority seemed to be in the correct bike groups, we had four. Audrey took our bike group and was fantastic, made us all feel at ease, a good amount of useful info, a few choices on route, terrain etc... then Jon did the run 'master class' which it really was! We even had to count our foot falls for 1 min which was really tricky, lots of technique and jokes as you would imagine. There was a spontaneous round of applause at the end of the session which was great" - Sheila H.
So .... if you haven't emailed Sally already (and quite a few have) please let her know, as soon as possible, if you will be attending the next session on Saturday 11 February. We need to ensure we have the right level of coaching for all attendees.
New memberWelcome to new member, Emily Parry.
Retul bike fitting report by KarenBruce and I decided to treat ourselves to a proper bike fitting, as our Christmas present to each other (how romantic!). As Adrian, one of our Club members, was offering a special deal at his newly opened shop, Tribeca Sport, in Tunbridge Wells during January, we decided to make the most of the offer.
In summary, Bruce's bike fits him perfectly and can be easily adjusted from a perfect road riding position to a satisfactory racing or TT position. On the other hand, I need a new bike! I'm absolutely sure that's what Adrian said, but Bruce says he doesn't remember that at all! My bike fits me fine for road riding but can't be set up in a suitable aero position because it has a very long top tube and doesn't work with my body geometry. I translate that as 'Need a new bike'.
Bruce was first for the lengthy, but worthwhile, fitting process. Adrian checked his flexibility, upper body strength and ability to squat on single legs (even recommending specific stretches and exercises to rectify tight areas and problems), before connecting him up to sensors and the computer to actually check his bike set up. He tweaked here and there, moving the saddle, height and position, handlebars, cleats etc, in between Bruce doing bursts on the turbo trainer. It was fascinating to watch and to see Bruce's body changing position on the bike and looking more comfortable than he's ever done before. Once Adrian and Bruce were happy with the road position he moved on to setting up a TT position, while I made a cup of tea!
Then it was my turn. Adrian didn't have to make as many adjustments to my bike set-up, although he moved the saddle height (on both our bikes) considerably, saying the majority of cyclists he fits have their saddles too low. He also worked very hard to try and get me and my bike into a suitable TT position, but it just didn't work.
I rode to Box Hill on my newly adjusted bike on Sunday and definitely felt more comfortable on it, I could really feel the push and pull action Jon’s always talking about, which I don’t think I’ve really experienced before and certainly felt as though I was getting more power through the pedals without any additional effort.
Bruce hasn't had a chance to ride his bike yet, other than on the turbo, but he says he fells happier on it, especially now his shoulders aren't wrapped around his ears!
We both received a full report from the fitting with exact measurements we can use for setting up other bikes or when purchasing new ones.
It was definitely money well-spent and I'd definitely recommend having a proper bike fit before investing your hard-earned cash on a new bike, as not all bikes fit all bodies!