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2012 news - March

CPT in action


parkrun results - 31 March 2012

Brockwell parkrun
19th 20:47 Grant Georgiades

Crystal Palace parkrun
31st 25:15 Dave Crockwell
78th 35:04 Malcom Hicks (PB)


Serpentine Last Friday 5k - 30 March 2012

Congratulations to Janette Cross for a PB at Friday's Serpentine 5k.


parkrun mob match challenge - 21 April

The next mob match challenge will be hosted by Windrush Tri's local parkrun at Brockwell, on Saturday 21 April. Following the parkrun, Windrush are holding an open day with some free swimming at the Lido and a few fun competitions, so bring your swim kit too.

The race season will soon be getting into full swing so we have decided to make this the last in the challenge series until the tri season is over, and will resume later in the year.

It's a busy weekend for all the clubs, but if you are free put the date in your diary and have a great parkrun (and swim!) We are still clinging to the lead and it would be great for CPT to finish on top.

Lisa (CPT run coordinator)


Hotchillee Sportive - 25 March

LisaReport by Lisa Collins

It was a freezing cold start near Box Hill but the sunshine through the mist promised a good day ahead.

The route had three significant ascents – one at the start and two at the end, one of which was an 18 percenter – and was undulating in between. For the first couple of miles John and I made gradual progress upwards, desperately hoping our fingers would soon defrost. Somewhere along the way I lost John. It transpired he was unable to engage his bigger chain ring and was peddling like a granny some way back!

Hotchillee route mapOnce warmed up it was time to get into the groove and enjoy the open roads. It was still early and relatively traffic-free, and I took full advantage. I was having a whale of a time in the sunshine and solitude, but I had also set myself a conscientious task of eating and drinking on the bike. Usually I’m terrible with my nutrition on the bike, my biggest extravagance being the notorious brown carrots I once took on a club ride. I also never take on enough water and this is one aspect of my training I intended to improve. I’d packed a pouch full of fruit pastilles and took my water and sweets at regular intervals, and I was instantly amazed at how much better I felt.

I managed to tag onto a couple of trains along the way, providing me with a welcome boost in the slipstreams and high spirits of the other riders. But it didn’t last as I was gradually dropped. Not to worry, I had two big climbs ahead to save my legs for, and it would have been silly to force the pace. I was riding along thinking “I hope John is having as much fun.” (He wasn’t; earlier problems sorted, he later came off his bike when his chain came off – welcome to your first sportive!)

Back at the finish, I was uncharacteristically indulgent. I had a massage (I never have massages). I cleaned my bike in the Muc-Off tent. I feasted on sausage rolls and tea. I sunbathed on the grass. All of which I made sure to update John by text. I thought it would give him something to look forward to while grinding up that last hill…

Lisa and JohnPhotos: Lisa looking very happy, John, not so! (


Weekend results - 25 March

Janette ran the Fleet Half Marathon, Richard raced his first triathlon of the year, the Luton Triathlon, Peter and Kati ran the Cranleigh 21, Sheila the Cranleigh 15 and Audrey completed the 60 mile Woking Sportive.

There were just 12 of us out for Sunday's ride, Fintan would have joined us but it looks as though he forgot to change his clock! We set off as one group, heading for a cafe stop at Lullingston Country Park. It wasn't quite as warm today, but some obviously didn't test the air temperature before leaving home and didn't have enough layers. The sun struggled to come out and it was foggy in places. The Cudham Tester soon split the group with Dean kindly staying back to lead the way, although the speed didn't drop considerably! Tea and cake always seems a good idea until you set off again and have to cycle straight up Castle Farm Road! The sun was just breaking through when we got back to Elmers End. I did suggest going round again, but no-one took me up on my offer so I cycled home and did a short run. We didn't see the fast group again so hope they had a good ride!

View/download more of our regular bike routes.


parkrun results - 24 March

Brockwell Park parkrun
86th 25:51 Jim Condron (PB)

Crystal Palace parkrun
8th 20:26 James Nellist (1st time)
9th 20:48 Phil Feldman
14th 22:06 Bruce Sharp
32nd 24:55 David Rose


London to Edinburgh run

Mike's London to Edinburgh runMike Nowicki, an ex-CPT member, is setting off from Parliament Square in London on 29 April for a 15 day run to Edinburgh. Mike says "I'm doing this for the Scottish Association of Mental Health a charity which helps people deal with mental health issues. Also I work within the mental health sector as a recreation nurse in Edinburgh. If anyone from the Club would like to join me for any stages of the run, your company would be very welcome. Visit my sponsorship website for details including the stages of my run".


Love London Go Dutch petition

Love London Go DutchSign the Love London Go Dutch petition organised by the London Cycling Campaign as part of their 2012 mayoral election campaign.

The London Cycling Campaign are calling on the mayoral candidates to make London more liveable for everyone by making our streets as safe and inviting for cycling as they are in Holland.

Please join the many thousands of ordinary people who’ve already offered their support.


Rob's profileCPT member profile

Read the answers to 20 questions answered by a member who sleeps with his bikes, loves a post-race beer and hopes to do his first Ironman in 2013.

Read more ...

If you would like to share your triathlon background and feature in a member profile, please get in touch.


Weekend results - 17-18 March

BrigitMajor Series South 10k – 17 March 2012

Race report – Brigit Brown

The Major South is half-assault course / half-run, organised by British Military Fitness, which takes place in the Eridge Estate near Tunbridge Wells. 10k is my comfort-zone distance, so the opportunity to try one with a bit of a twist really appealed.  Six of us signed-up, including a couple of friends working on their fitness for the Crystal Palace Triathlon and fellow CPT’er, Sara Hoolahan, fresh from cycling 110K in The Spring Onion sportive less than a week earlier.

Major SeriesAppropriately for St Paddy’s day, yesterday’s weather could certainly be described as Irish but so was the mood and we were all in fine spirits. Liberated from the shackles of aiming for a time and just doing something for the craic made a real difference: we were really up for it and not nervous at all. Although a mixed ability group we had agreed, in a pact of sisterly solidarity, that we’d be traversing the course together in case one of us needed hoicking out of mud (they did!).

Runners were set-off in four waves of 250. Our group was in the third wave. The setting was very picturesque with a mixture of open countryside, woodland, streams and tons of mud. I can’t remember running for any long stretch, because it seemed like every five minutes we were crawling through a quagmire, or up to our waists in brown water. These moments were interspersed with jumping over fences, negotiating a giant spiders-web, zig-zagging around in bumpy ground and climbing over haystacks. In one particularly muddy section, a marshal plucked a runner out, only to leave her trainer buried two feet below…  The final obstacle on the course was a giant slippery slide which Sara and I hurtled down back-to-back (not intentional!) at top speed.  Then, nearly two hours and 11.5k later (err walking pace), we came through the finish line. Tired and cold but totally elated.

The event itself was really well organised as you’d expect from a military outfit. Marshalls were strategically placed, offered lots of encouragement and generally added to the merriment. Perhaps runners could have been spaced out a bit more to avoid bottle necks at certain points. And a hot chocolate at the finish line would have gone down well. But these are minor things. Our ‘after’ faces say it all. It was a great morning and I’ll defo be back for more.

Brigit and friends

On Sunday 18 March, James, Hans and Wim did the Burgess Hill Sportive - 71 mile Classic Route. James reports that he finished within Gold time (cut-off 4:35), he was 30 minutes quicker than last year and 6th overall, but can't entirely claim the credit as he has a strong, friendly wheel to follow!

Hans reports that he and Wim also did the Burgess Hill Sportive in Zone 2 (except for the steeper hills) through the finest Sussex countryside and a corner of Kent (Spring Hill) that looked inspiringly familiar from the Tunbridge Wells half marathon.  A feed station at Hever Castle marked the half-way point and it was tempting to just head for Westerham and home but we persevered and headed back to Burgess Lane, taking in some serious climbs including Cob Lane near Ardingly whose gradient was only marginally below that of the Cudham tester but which goes on for rather longer.  Somehow, it all seemed rather harder than the similarly long Ride of the Falling Leaves last year - doing Jon's 10 mile time trial test on his special turbo the day before probably didn't help.

Photos: SportivePhoto

CPT at the Burgess Hill sportive

Leith Hill Half Marathon – 18 March 2012

GrantRace report – Grant Georgiades

This Sunday my London marathon schedule took me to Dorking for the award winning but by all accounts gruelling Leith Hill Half Marathon. For once instead of Selwyn I had the far more pleasant company of Katie Crowe. Katie was completely unfazed by the prospect of tackling a route that would take in the highest point in South Eastern England. I on the other hand was more than a little daunted when I heard that there is no higher ground between the top of Leith Hill and the Urals. Allegedly a distant London and the South Downs could be viewed from up there on this clear crisp morning.

Grant & Katie before the startThe starter set us off rather unexpectedly as we thought the husband and wife carrying race was still to come. Straight away we were into the first steep climb that lasted at least a mile before a little bit of relief came with a few sections of downhill and flat. I remember feeling pretty comfortable and being a little frustrated at being stuck behind some ‘plodders’ on a long stretch of single track. I over took them asap but I should have known much better. From 2 to 6 miles it was entirely uphill. One by one the plodders retook the places I had gained.

Katie on the downhillIn addition to the incline it was thick with mud. Around half way my trainer got stuck and decided it was too tired to carry on the journey with me. I had to wade back in to a big bog to yank it out. It made for a squelchy last 6 miles. Around the same time Katie came back past me looking very comfortable and smiley. I was glad our crossing hadn’t been 10 meters earlier as she’d have caught me still moaning about my sodden trainer whilst walking up the last incredibly steep section from Coldharbour before finally reaching Leith Hill Tower. At this point I turned pleased with the knowledge that I was heading for home.

However the legs took as much of a pounding on the downhill as the ground was so uneven and steep.  My legs were shot by the time the short sharp climbs came around at about 11 miles.  At least now everyone around me was also walking. Eventually with roughly half a mile to go a sign appeared saying ‘All Down Hill From Here.’ By this point I just needed it to be over so I threw my body weight forward and let momentum carry me home as fast as my legs would spin.

Grant running downhillI finished in 1.52.33 glad that JH convinced me to abandon my plan to run with Katie who finished in a brilliant 1.46.30, a full 4 mins quicker than her time from last year but unfortunately just outside the female placings.

It is a great race and I thoroughly recommend it for anyone wanting a tough challenge next year. It was definitely much more picturesque and interesting than last week’s tour of suburbia. Plus there were jaffa cakes, jelly beans and carrots at the end.

Photos can be viewed on the Trionium website.

Phil raced the Marlow Duathlon and Laura did the Wiggle Super Series No Excuses Sportive.


Speedo secret swimLaurenAs reported earlier this week, Lauren Whitmore was one of the Tri 24/7 winners who won a place at the Speedo Secret Swim. Although the swim took place at Lauren's gym she did get some hints and tips from World Open Water 10km Champion Keri-Anne Payne. Read more and watch a video on Tri 24/7.


trinews March 2012

trinews - March 2012Junior members Natalie, Joseph and Alex, appear in the March issue of trinews collecting trophies at the London Region Awards night, including the Club of the Year trophy on behalf of everyone at Crystal Palace Triathletes.

Read the full article (PDF).



parkrun results - 17 March

Bromley parkrun
24th 19:48 Keith Brewster

Crystal Palace parkrun
22nd 22:16 James Ripley (1st time)
31st 23:28 Phil Taylor
37th 24:08 David Rose (PB)
46th 25:04 Dave Crockwell
52nd 26:08 Karen Ayers
86th 37:02 Malcolm Hicks (1st time)

Congratulations to Malcolm on finishing his first Crystal Palace parkrun following knee surgery. He took it easy but hopes to get faster.


TriTogether Triathlon - 19 August

TriTogether Triathlon

Following the success of the first annual Tri Together Triathlon in September 2011, we are delighted to announce the event will be taking place once again on Sunday 19 August.

Winners of the 220 Triathlon 'Race of the Year' (>500 entrants), shortlisted for the British Triathlon Event of the Year 2011 and Event Quality Mark Level 1 Accredited, Tri Together is a sprint distance triathlon for people of all ages and abilities to swim 400m, bike 15k and run 5k together. Take part on your own or in a relay team.

New for 2012, is the launch of a Junior Triathlon race open to 13-16 year olds and consists of a 300m swim, 8km bike, 2.4km run. Youths will also have the option to take part in the main sprint race.

To get £2 off the registration fee – please enter TriT2 as the discount code on the front registration page


parkrun mob match updateGrant has managed to sort out his barcode problem from Saturday's Greenwich parkrun and now has an official result, bringing our runners up to 12 on Saturday and 31 in total for the two rounds. I've added his result to the list below.

The mob match report also appeared in this week's parkrun newsletter.


Tri 24/7 competition winnerLaurenCongratulations to Lauren Whitmore who was one of the winners of a Tri 24/7 Facebook competition to swim with 'one of Britain's swimmers set to shine this summer' at London Triathlon Speedo Secret Swim. Hopefully Lauren will report back on the experience.


Weekend results - 10-11 MarchCathy - Jodrell Bank SportiveOn Saturday 10 March, Richard took part in the TrailMan - Off Road Duathlon at Eridge Park in Kent.

On Sunday 11 March, Cathy and Mitch cycled the 80 mile route in the Jodrell Bank Classic Sportive (Photo by SportSunday Event Photography).

Katie, Neil, Kati and Sara did the 110k Spring Onion sportive. This was Sara's first sportive in 2011 and she knocked a massive 35 minutes off last year's time!

Sara & Kati - Spring Onion Sportive


Finchley 20 race report - Sunday 11 March

Grantby Grant Georgiades

It’s getting to the business end of things in training for the London marathon. So Selwyn and me found ourselves in Finchley this sunny Sunday for Hillingdon AC’s Finchley 20 or as they like to sell it, 'The world's longest running 20 mile road race.' And boy, did it feel long. The organisers have managed to find a loop that takes in plenty of main roads and very little scenery and the best bit is that you get to do it four times.

Finchley 20Still it was a very useful learning experience. I'd run 20 miles in training a couple of weeks ago with my brother along the Thames Tow path at a comfortable 8.5min/mile and felt surprisingly fresh at the end. So obviously I fell victim to over confidence this time around. It’s amazing how easily you can let yourself get sucked along when, after getting used to running alone or in small groups on your long training runs, you suddenly find yourself running with 700 other competitors.  That’s my excuse for setting off a good 20 secs per mile faster than intended and for convincing myself that I felt fresh enough to carry it off.

Having based all my training on JH's incredibly useful HR zone test I knew that by the end of the second lap my heart rate was 10 BPM above where it should have been. 20 secs here and 10 BPM there didn't sound much at the time but by about mile 13 I’d reached my lactate threshold and was having to race flat out to cling on to the pace.

West Ruislip stationWest Ruslip's Art Deco-ish looking Tube station had been one the most interesting sights to take in on the route but it is situated at the summit of a rather long incline that by mile 18  left both my legs and my lungs on fire.

But cling on I did, finishing in 2 hours 46 mins. Much wiser for the knowledge there’s no way I could complete a marathon at 3hr 37  pace. Other useful things I learnt were; the splashes of water I managed to consume from a plastic cup each time I passed the water station definitely weren’t sufficient, despite being Greek I need to wear sun cream in March, lock laces would be worth investing in and if you want a settled stomach Vietnamese food is not the best pre-race dinner.

Selwyn & Grant - Finchley 20As for the Selwynator he thundered round in 2 hours 24. His major discovery along the way was that Decathlon’s cheapest socks don’t cut the mustard for long distance running. He ended up with some nasty blisters but still pleased with a pace that would give him just over a 3 hr marathon. Though he thinks 3hr 15 will be a more realistic target on the day.

By the end we had just enough energy to pose for a photo and to hobble back to the car.

Check Selwyn and Grant's results at the Finchley 20.


Hillingdon - Sunday 11 MarchA great session, with a good turnout, at Hillingdon today for both juniors and adults, in the sunshine with very little wind (for a change). View the photos:


parkrun results and Mob Match - Saturday 10 MarchCPT, Greenwich Tritons and Windrush TC at Greenwich parkrun

We had a pretty good turnout for the Greenwich parkrun (at Avery Hill) but not good enough to beat Greenwich Tritons on their home turf. Greenwich Tritons had 22 runners, CPT had 12 finishers (one DNF and Grant was missing from the results but he's sorted out his barcode issues and now appears in the official results) and Windrush Triathlon Club had 10 finishers (one DNF who was put in an ambulance with a suspected broken ankle, we wish her a speedy recovery). 14 Greenwich Tritons and all the CPT and Windrush runners were running at this venue for the first time. 4 Greenwich Tritons achieved PBs.

7th 19:34 Selwyn Smith
9th 19:42 Hans Geberbauer
11th 19:59 Phil Feldman
13th 20:09 Haydn Whitmore
17th 20:46 Brian Morris
18th 20:54 Grant Georgiades
35th 22:25 Emily Parry
38th 22:37 Phil Taylor
46th 23:33 Rob Hollis
50th 24:00 David Rose
51st 24:09 Dave Crockwell
68th 26:07 Karen Ayers
DNF Glyn Tully

Greenwich parkrun is a three lap course, mainly off-road with a couple of inclines and a dog-leg. We got a warm welcome from the race director and the mob match got a mention in the race introduction, which helped boost numbers to a new record turnout of 129 finishers, for their 2nd anniversary run. Six triathletes from the three Clubs finished in the top 10 with the fastest female on the day, from Greenwich Tritons, coming 4th overall and finishing in a quicker time than all the other triathletes!

Here are the standings after Match 2:

1  Crystal Palace Triathletes 31
2  Windrush Triathlon Club    27
3  Greenwich Tritons            25

The third in the parkrun mob match will be the home run for Windrush and will hopefully take place at the, soon to be launched, Dulwich Park parkrun. We'll need a really good turnout to keep our lead. Details to follow soon from our run coordinator, Lisa, who was absent today because she and John were attending a wedding in Birmingham.

The parkrun PB page has been updated.

CPT at the Greenwich parkrun

The write-up also appeared on Tri 24/7.

A few members who are also Dulwich Runners ran the Bromley parkrun today.

15th 18:19 Clare Elms (1st female)
74th 21:19 Sue Cooper
159th 24:46 Ruki Sidhwa


Lisa's last run of the year - 365 done, 1 to go!On 31 March Brian's wife, Lisa is doing her last run of the year when she has run at least three miles every day for a year. She is raising money for Clic Sargent, the children's cancer charity, in memory of Brian's niece who died of liver cancer aged just 12.

LisaThis is an open invite to all Club members to join Lisa for her for her last three miles on Saturday 31 March at 11:00 at the top car park at Crystal Palace NSC. Everyone is welcome, it's not a race, just a gentle jog round the park.

To support Lisa's fund-raising effort, please make a minimum donation of 50p to Clic Sargent and share some cake and biscuits at the finish!

Have a look at Lisa's Justgiving site - she is on £700 at the moment and it would be great to get up to £1000.


parkrun Mob Match - Saturday 10 Marchparkrun mob matchI hope you’ve all got the date in your diary and are going to be at the Greenwich parkrun (Avery Park) this Saturday to keep the CPT flag flying and stay ahead of Windrush and Greenwich Tritons in the mob match challenge.

There’s no excuse as the Crystal Palace parkrun is cancelled this week anyway and there will be post-run cakes to celebrate Greenwich parkrun's 2nd anniversary.

So set your alarm clocks and pack your CPT running vest!

Hope to see some of you at Hillingdon on Sunday too. See details below.


Sainsbury & Tesco vouchersTescoIt's that time again! Please start saving your vouchers now from either Sainsburys or Tesco.

They are a wonderful benefit to the Club. Over the last two years we have received heart rate monitors and two first aid kits which have been of use to both the juniors and the adults.

Please bring to any session and give to either Sara, Sheila or Karen.



Weekend report - 3-4 MarchThe weekend got underway with the third in the Super Saturday training sessions at Crystal Palace. There were 20 of us in two groups. The faster runners went in Jon's group the rest of us were looked after by Audrey and Brian. Jon took his group for a run out in the park while Audrey's group started on the turbos, with some runs off the bike on the track. This was followed by some transition training and some more running. While Jon's group did, what looked like a pretty tough turbo set, we did some circuit type training which involved running up and down the steps of the Jubilee Stand, followed by some pacing work on the track and some more transition training. We finished the session with some celebratory birthday cakes for Jon, Cathy and Audrey's birthdays this week.

Brockwell Park parkrun
86th Ella Fields 27:46

Crystal Palace parkrun
33rd David Rose 24:44 (1st time)

ChrisAlso on Saturday, a few members took part in the Ballbuster (I've created a Ballbuster PBs page too), where Chris qualifies as this week's race face! Photos of the Ballbuster by Sportcam.

On Sunday members raced at the Crystal Palace 10k, which Lisa reports as being 'sooo tough' she couldn't even feel her arms at the end! Lisa was 3rd female for most of it but when she got overtaken she didn't have the legs to respond, and came 5th female (I'm impressed!). Hans is obviously a glutton for punishment as he did Jon's session on Saturday and the 10k on Sunday. While Mark was running the Crystal Palace 10k, Isaac and Brigit ran the Frank Harmer 10k. Isaac deserves a special mention here because he had the best 10k time of the weekend! Photos of the Crystal Palace 10k by Sportcam.

CPT at the Crystal Palace 10k

Just seven members braved the wind and rain for the Club ride on Sunday morning, with quite a few more opting for the warmth of the Triathlon Show at Sandown Park.


Next Mob Match Challenge approachingThe next mob match challenge takes place on Saturday 10 March at the Greenwich parkrun, which is held in Avery Hill Park. It is their 2nd anniversary and I am informed there will be CAKES.

Avery Hill is near to the Clash of the Tritons venue, so not far, but if you are driving it would be a good idea to car share where possible. If you wish to cycle there, I'm told there is a cafe where it's safe to leave your belongings.

I hope to see as many CPTers as there were at the last challenge where we thrashed Greenwich Tritons and narrowly beat Windrush. The Tritons were clearly stung and as Avery Hill is their home turf they look poised to give us a real battle this time!

We must uphold our victory.

Happy running!
Lisa (our run coordinator)


Hillingdon Triathletes Spring Sprint DuathlonHillingdon Triathletes Spring Sprint Duathlon on 25th March is open for entries. There are Adult and children’s races on the closed road circuit.

We have a Club training session on the Hillingdon circuit on Sunday 11 March, so great preparation for anyone wanting to take part in the duathlon.

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