Global Domination magazine 04 by nick hodges

Issue 4 June 2010 www.bcttt.com

Global

www.bcttt.com

Dom nation Magazine

GET AWAY

We show you how to pack your bike for the plane

HARD GRAFT Turbo get turned over

GOLDEN GATE!

Exclusive race report from EFA

GO! TEAM LAWS

The whole story, and great kit!

MEET THE IRONKID! The worldâ&#x20AC;&#x2122;s youngest ever middle-distance triathlete!

Contents ISSUE 4 JUNE 2010

Features 24 GO AHEAD, MAKE MY DAY Ade and Alan took on one of the most iconic races in the world. You’ll be wanting to enter the race lottery, too...

67 HOW NOT TO BUILD A BIKE Mark gives us the story of what not to do when assembling your super-expensive carbon monster. He gets it wrong so you don’t have to.

40 RUN OFF YOUR FEET Bare-fore-mid-foot running, described in jawdropping detail.

48 BEHIND THE BRAND CEO of Nuun gives us the skinny on what it takes to run a rehydration giant.

Regulars 6 REVOLUTIONARY COUNCIL Changes at the top, middle and sides as new SGM sets the new agenda for Global Domination.

20 MEET THE MEMBER 13 RAINBOW WARRIORS The story of Team Laws, straight from the source. Ben tells us how he got into tri for a dare, Ewan’s birth and how both were brought together.

19 TEAM LAWS KIT Support the greatest trichallenge in the known universe with this fabulous Team Laws kit. Wear it with pride at your next race, particularly if it happens to be Cowman!

53 GULF PHWOAR! The BCTTT minister for haggis and tartan took on one of the newest global-event triathlons. Find out how Steve got on in Abu Dhabi.

8 RED BULL GIVES YOU WINGS! Conehead catches up with Parkour legend Ryan Doyle to ﬁnd out how to do a double back-ﬂip while judo-chopping a bear.

33 TAKING YOUR BIKE BY PLANE Learn how to pack your precious steed before watching it lobbed into the hold by a semiconscious baggage handler.

Gav Rigg shows us his guns and tells us what not to do at

62 ASK THE BOMBER Cup of tea and sympathy? Unlikely to happen as a straight-talking Bomber corrects the club’s ills.

12 CARBONDICULOUS We bring you the ﬁnest wallet-frightening bits of carbon porn, this time including some fabulous carbon bike shoes from Bont.

50 READER’S RIDES Jellybaby tells us how hard it is to visit Bridgtown and not leave with something carbon, twice.

73 STAT ATTACK Lies, damn lies and statistics make us out to be more freakish than we imagine.

74 BCTTT RACES The lowdown on what races club members are planning to be at. If you can make it then get down and cheer them on!

22 HERESY Established wisdom be damned. The age-group masses challenge what we all hold sacred.

64 ON THE ROAD Mick Wood gives us his favourite ride in the Peaks. Avoid if you have an aversion to hills. Global

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Subscribe to the online BCTTT club magazine email ed@bcttt.com

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44 MEET THE IRONKID! For those in the BCTTT you will have heard a lot about Team Laws and all of it from Ben. In an exclusive we posed our “Meet the Member” questions to Ewan to ﬁnd out what makes the soonto-be youngest middle distance triathlete tick. This is a lad with triathlon running through his veins and we should all be paying attention to his triinstincts. Many thanks to all at Team Laws for helping out with this issue – given how much you all have on at the moment it is truly appreciated. Best of luck at Cowman, guys!

Team Laws is turning into a phenomenon. All the months of talking about tri with a toddler in tow are now turning into reality for Ben, Ewan and everyone involved in the project. We are priviledged at BCTTT to have such strong connections with Team Laws, and much of what this club does involves Ben and his escapades. He and Ewan are inspiration to us all and demonstrate what we can achieve if we persevere. They are also a powerful reminder of the strength of a family working together to achieve remarkable things. We are proud to be even slightly associated with all at Team Laws, and when Ben and Ewan cross the ﬁnish line at Cowman we will be there in numbers to cheer them both on. Good luck on July 4th – to Ben, Ewan and all who are doing the middle and sprint distance races in whatever colours.

Thanks: To all contributers to this issue: Conehead, Ben, Ewan, Ade, Mark, Alan, Ian, James, Andy, James and the Bomber. Sar for prooﬁng and Verity for asking for a pink bike.

ris

Corrections Among the litany of mistakes in the last issue I made one that I should apologise for. We introduced Jody’s new arrival and I got his kids mixed up. So welcome to Jessica and not to Thomas who’s been around for ages. At least I got their Dad right and didn’t say it was Scotty or something. I got some other stuff wrong, too, but no-one has noticed yet.

lower-case.media 2010

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June 2010 Dom nation Magazine

The season started early for some, and BCTTT showed its slightly dishevelled face in style at Duston Tri in April. Here is WillTri demonstrating the all-important T1 swagger out of the pool. He was ably joined by Mickwood, and make me wonder why Iâ&#x20AC;&#x2122;ve not got a race booked until July. For shame.

Like a line-up from a rehashed, lycra-addled Western, here are the BCTTT boys (Scotty, JellyBaby, Bopo and Jody) showing their medals and new club kit with pride. Given theyâ&#x20AC;&#x2122;d just hauled themselves round the Swashbuckler middle distance they should be congratulated for being vertical. Big up to Flava, Chappers and Jibby for doing the race, but avoiding the camera.

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This bit of carbon blingery was spotted at the Tour of California Time Trial in late May, and snapped by our roving blingspotter. I think even the racking it is on is carbon.

More new arrivals at the BCTTT. This time we welcome Livia Summer Brighouse, or FlavaJnr to her clubmates. Many congratulations to Melanie and Dave, who can look forward to resuming training sometime in 2011. Here is the club’s latest Ironman 70.3 ﬁnisher, shufﬂing confused across the line, tripping over the tape and then launching himself at the buffet. Congrats, Didds!

Mysterious bald chancer showing an unidentiﬁed BCTTT-er the beneﬁt of his wealth of masseuse experience at the Les Stables training camp week. Identities have been concealed to protect the innocent.

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The BCTTT Revolutionary Council Supreme Grand Master – scotty@bcttt.com Brother Burrows is our new master in charge of BCTTT global domination following the coup to depose Conehead. The blonde bombshell can be seen sporting pink, causing chaos and riding his bike to destruction at various races around the UK.

Propaganda – danrice@bcttt.com Brothers Rice and Chapman are responsible for interweb domination, using this strange wonder of the modern world – the ‘website’.

Ex-Supreme Grand Master – conehead@bcttt.com Brother Conehead – founder of the BCTTT – has Red Bull ﬂowing through his veins, lives on a secret volcano island and writes bestselling books on triathlon. He can be seen at various races around the world trying to hold onto the Black Bomber.

Scotland – mac@bcttt.com Brother McLean is spreading the BCTTT word north of the border. If it’s Scottish he’s your man.

WAT Executive Ofﬁcer Mrs Conehead oversees all matters WAT related and membership (inc. fees). Largely responsible for reining in Conehead from outrageous schemes and ideas she should only be contacted in extreme emergencies; otherwise don’t. If she needs to contact you, you can usually feel the hairs standing up on your neck beforehand.

Wales – cate@bcttt.com Sister Moonshine is reponsible for all things Cymru related. If you have any issues, she will wave her magic wand and resolve them.

Political Ofﬁcer – ian@bcttt.com Brother Castle is responsible for matters concerning common sense, reality checks and the voice of reason. He is also half cyborg with a newly re-constructed knee, although he doesn’t spend his time trapped in a movie franchise being constantly sent back in time to kill someone called ‘John Connor.’

Europe – jen@bcttt.com Sister Jeppsson co-ordinates the global domination plans for Europe from a fjord in Sweden. Or is that Norway? Either way the European states are falling like dominoes under the guidance of the Swedish task-mistress.

Lanzarote – messer@bcttt.com Brother Starcher is fronting up things in the Canary Islands – this provides us with an important strategic foothold off the coast of Africa. Brother Starcher can be found co-ordinating global domination from a volcano of his own.

Dubai – fatstu@bcttt.com Stu can be found trying not to melt while basking in the heat of “tax free-ness”. It’s unknown how much global domination can be done – but the tendrils of the BCTTT reach far and wide.

North West Brother Butler has wrestled control of the North West from the Ex-SGM. Plans for beasting rides in the frozen wastelands of Cheshire are soon to follow.

Yorkshire & Humberside – gavrigg@bcttt.com The white rose county is soon to come under the inﬂuence of the BCTTT via Gavin. Whippets, pigeons and Tetley bitter are all manner of things Gav concerns himself with.

West Midlands – gaz@bcttt.com When not dodging cars stolen by 8 year olds in the Telford area, Brother Roberts cultivates and manages the BCTTT domination of the West Midlands. Now free from injury he will be seen conquering all number of triathlons in 2010!

South West – didds@bcttt.com Brother Didds is responsible for triathlon global domination amongst all things cider and farming. Based in an idylic country house set among rolling ﬁelds, and scaring young and old alike as holder of Most Disturbing in Lycra Award, 2009.

London – jellybaby@bcttt.com Brother Jellybaby ensures the nation’s capital is under the BCTTT umbrella of inﬂuence. He’s also taken on the mantle of Vice-SGM, for those times when Scotty is out shopping for pink children’s bikes. Challenging the establishment’s Tri-scene we all know everyone will eventually succumb to the BCTTT inﬂuence. It’s simply a mattter of time.

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Where the hell are we? Weâ&#x20AC;&#x2122;re working towards Global Domination but for now, in the main, we are in the UK. Although we should mention FatStu in the UAE and Jen in Sweden. This map was put together by Scotty and we would like to keep it going. To get your pin in the map email Scotty. No details required, just your town. The more pins the merrier.

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Red Bull really does give you wings!

Follow Ryan on www.ryandoyle.co.uk www.redbull.co.uk www.wfpf.com www.airbornentertainment.co.uk Pics: Flickr and Red Bull

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You may have seen Ryan Doyle on YouTube. His “I like to Fly” video is a never ending visual assault on what looks to be physically impossible moves. Conehead was yet again pretending to work in California and caught up with the Liverpool-born parkour legend…

ELITE INTERVIEW

RYAN DOYLE

We’re sat in Marina Del Rey California, what’s going on? We’re out here filming “Ultimate Parkour Challenge” for MTV. It goes out live every week for the next couple of months. It’s really exciting as it’s bringing the sport to a mainstream audience and it’s great someone like MTV is trying to push it out there. It also a great opportunity for us to showcase what we can do and it’s live so there’s no room for mistakes! Parkour seems to be massively popular in the mainstream, especially in films. It is. In fact Prince of Persia is the latest film to make use of parkour athletes. I think people like to see a “real” person doing something “un-real” rather than a CGI effect. More and more films are making use of parkour athletes. Where is the sport now and where do you see it going? Parkour is probably where skateboarding was 10 years ago, or maybe 15 years ago. However, that doesn’t mean it’s going to take 15 years to get to where skateboarding is now. Everything happens exponentially these days, so in five years time parkour could be massive and part of mainstream culture just as skateboarding is.

Do you want to be in the BCTTT?

“Not at all.” Blondes or brunettes? Hmmmmm, brunettes – my missus is a brunette so have to say that!

Some of the things up-and-coming kids are doing now scare me to death! But that’s how action sports work: things progress and what was previously thought impossible becomes the norm. Doing a backflip on a freestyle motorcross bike was thought was impossible. As soon as someone did it everyone was doing them, now it’s double back flips and even front flips. Our sport will do the same – things will get crazier and crazier.

What do you know about triathlon?

You return home from free running to discover a large brown bear in your house, what do you do?

Lots of martial arts-based training and gymnastic training at our academy in Liverpool. I don’t really do weight training or aerobic work as such. I train by doing all the movement

Judo kick to the head!

Nothing, seems gay wearing all that lycra! What is your 1,500m swim time? About three hours. Can you do a forward roll? Just about. Not easy though... How do you train?

and gymnastic moves I need to. It’s also hard when on a tough shooting schedule as you pick up knocks and stuff. I took a lump of skin off my head the other night so have a bald patch right now! You just need to be smart about what you do and make sure you recover properly. What’s next for you? I need an operation on my shoulder as I separated it. Then I’ve got a load of events lined up to judge at and some I may “run” at. I’ve achieved most things in this sport as an athlete and now is the time to move more towards judging events and also ﬁlm based stuff. I also want to continue to work with the WFPF (World Freerunning and Parkour Federation) as a founding athlete, as well as Airborn Entertainment and our academy in Liverpool. So lots on! Have you ever been in a room with a midget and a pony? Eh?

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The view of San Francisco from Alcatraz Island, home of criminal mobsters and scene for many great ďŹ lms since its closure in 1963. Today a National Historic Landmark, sat in the cold waters of San Franscisco bay. And in April it plays host to the Escape from Alcatraz triathlon, this year attended by our own Tritans and Kidstardust. Read their exclusive race report on page 24. Global

June 2010 Dom nation 5 Magazine

carbondiculous BONT CRONO

£350

Each issue we try and bring you information on the thing we covet most and the products that are made out of it – carbon. Being the BCTTT though, it’s carbondiculous! “For too long the research centered around aerodynamics has ignored the role which shoes play in the search for precious seconds. Not only is the efficiency of power transfer critical in ensuring that your power is transferred directly to the drive train, but the aerodynamics of the shoe must also be researched. After all, your feet are the fastest moving part of a bike.” Sounds impressive, and these 300g, carbon monocoque bike shoes certainly look the part. Marketed as the world’s first time-trial specific shoe, they have the appearance of a futuristic turbo slipper and are designed to shave seconds off your bike time. At £350 notes they certainly are the bling end of the shoe market, and will certainly attract some attention.

A copy of Tri+ probably weighs more than these beauties, and even with a set of tubs on they come in under 1.5kg. Reynolds claim that the 46mm deep rim sections are as effective as 100mm deep rims, but without problems in crosswinds. GD towers were lucky enough to get their paws on a pair for a scant few moments and they are awesome in the ﬂesh. That price tag is something else, though!

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REYNOLDS RZR WHEELS

With the exception of the tiniest amount of metal at the hub these are all carbon. Carbon is even used on those places you wouldn’t expect it – spokes, ﬂanges and rims all combine to make these allegedly the lightest wheels a huge amount of money can buy.

£4,500

Weighing in at 900g a pair, and costing an eye-watering £4,500, these are state of the art full-carbon wheels from those masters of the dark arts, Reynolds.

RAINBOW WARRIORS Team Laws is starting to become a real story in the triathlon community, with pro-triathletes offering support, and appearances on national television. Ben and Ewanâ&#x20AC;&#x2122;s story is a key part of the BCTTT family. They are an inspiration to us all. Despite all the media commitments, training and the day-to-day of being a parent and paramedic, Ben has written the story of Team Laws, and how Ewan and triathlon were brought together.

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TEAM LAWS

Every now and then, things happen to make you ask the age old question Why? Why me, why us? If I was honest I have never felt like that. I’m not saying I don’t wonder what it would be like if it were different – I’m sure any parent with a son or daughter that has been through the mill would, if they were honest, admit the same. Ewan is a much loved and very special little boy but we have to be honest with ourselves, his big sister and Ewan himself. They say you should treat your kids the same; well, sometimes that’s just not possible. I still remember the phone call from Sam, my then-pregnant wife, at work, on what was just another normal day. I had picked up Olivia from nursery and we had just ﬁnished lunch. All was well. The phone call that came was to change our lives. Sam was in labour and it was way, way too early! She

Sam, Ewan and Ben

knew it was bad as did I – having some clinical knowledge isn’t always a good thing. We tootled off to the hospital once my Mum and Dad had come over from Wimbledon to look after Olivia. We were met by a receptionist who told us to wait for a midwife. No drama. Soon we were in a room - and they decided that Sam was properly in labour. Oops.

To cut a long story short - we were given three options and three hospitals, one of which was in Belfast! We were soon on our way – to Kent (phew) – and that night, despite IV drugs given to Sam to stop the contractions and drugs to help the little one’s lungs, our little, wrinkly, lightweight son popped out at silly o’clock in the morning. I was travelling separately and got a phone call telling me I was too late and I had missed the birth. Normally when you hear that a father would be upset, maybe even devastated. But it wasn’t missing the birth so much that bothered me. The fact he was born 10 weeks early was more worrying. I knew this was going to be a long road and one we’d have to ﬁght together, as a family.

Ewan with big sis Olivia Global

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TEAM LAWS

for stripping naked in a bar for a friend’s 18th birthday.

Back then, Olivia was 2-ish and I dreamt about running about with her in the garden and being a active father. The smoking was killing me – I was having trouble walking up stairs at work with all my kit.

At school I was very ﬁt. I once competed in a inter-school athletics day – I was house captain and we were great at rugby (we had all the fat kids) – but when it came to anything else we were rubbish. So, I had to enter the 100m, 200m, 400m, 800, 1500m and 5000m all in the same morning as well as long jump, high jump (I got the school record) and all the relays too.

Something needed to change and a double lung collapse and subsequent double lung operation (not in any way related to 10 years of smoking) I knew I was in trouble at 28 years old. The lung collapses had been sorted by pretty exciting surgery but by keeping on with the smoking all I was doing was risking cancer, heart disease and all the other nasty illnesses that come from the habit.

It didn’t matter what I did when I was 18, it didn’t matter that I once got arrested (and then de-arrested)

I can recall the smell of the brakes and subconsciously patting myself on the back for the drive of my life.

I’d not done a triathlon for over a year, since the mother-in-law had dared me after I said I wanted to quit my 25-a-day habit.

What mattered was here and now. I had a family, one I loved very much and one I knew that needed looking after. I suddenly felt all grown up. Blimey!

I had driven way too fast to Kent from our house in Surrey. I can’t tell you what time it was or how long I loved it and I remember the feeling it took. I do remember coming off an A-road at 130mph onto a slip of tearing down the track eating up places and storming to the ﬁnish line. road and seeing a speed camera standing proudly at the side of the Then I found girls, beer and smoking. road – the brakes were pretty good, I can tell you. I also remember the I was cool at 18, I had a good social life. But now Ewan was here. Those 10 brakes not working after as they had warped so much. years had gone in a ﬂash.

Ewan shortly after birth, he really was as small as Ben’s hand!

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TEAM LAWS

was 58 and I was 28. She had grey hair and I had, well, receding hair.

I had my Golf GTi back then and boy did I use it well. It was a quick car and I used every bit of it to get me there – frankly too bloody quickly.

I ﬁgured there wouldn’t be much to it; a little swim, a quick bike followed by a short run. Yep, I had this in the bag. Seeing off a 426m pool swim, 21k bike and 5km run wasn’t a problem and glory would be mine.

I ran the entire length of the hospital to get to Sam and Ewan. I’m sure it must have been 1/4 of a mile. It didn’t take long. For those of you that have met me, you know how lanky my legs are. Sam looked awful – worried, pale and exhausted. Ewan was in special care and had been whisked away as he wasn’t breathing. This is where it all began. We eventually got to see him and my God was he small – no more than the size of my hand. His legs were the same length and width of my little ﬁnger. I felt immensely proud and immensely frightened at the same time. The ﬁght was on.

Ewan getting down with some massive choons

1hr and 54 minutes later I crossed the line looking like a 68 year old, wheezing like an asthmatic cat and feeling like I was about to die. The ﬁnish marshall told me to sit down! For those that missed it, I shall repeat it for you: 1 hour and 54 minutes.

When I rocked up at the Thames Turbo Sprint Tri with Sam and the Mother-in-Law a year before Ewan arrived I had felt conﬁdent. She

I was done. I had walked most of the run as my legs had failed me. It was obvious that smoking really was killing me. The Mother-in-Law rocked home second in her age group and had already had a cuppa and a cool down by the time I got in. Seriously, she is pretty quick. I was embarrassed. I think I came last. The shame. I hobbled back to the car and my usual self took over. I challenged her to another one in three months time.She accepted. I stopped smoking, we raced again and I won. Tri was in my blood.

Ewan in the Team Laws buggy and special supportive seat. Global

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Ewan’s ﬁght started that day in the NICU and continues to this day. He has a diagnosis of periventricular leukomalacia which manifests itself as cerebral palsy. Ewan will never run and it’s pretty unlikely he will ever walk. He won’t have the motor control (ﬁne or gross) to operate a wheelchair so he won’t be able to take part in sport, for example, on his own. But that inability doesn’t stop him wanting to join in. Triathlon has given him the chance to be part of something, something that we all take for granted. It’s funny, I never thought a sport or a group of people could help with the challenges that we, as a family, face. But it can and it has. Reading all the magazines I always heard it was an inclusive sport - one where everyone was welcome. I can honestly say I am humbled by the way Ewan and the whole Team Laws concept has been accepted. The whole point of Team Laws is to raise as much money as possible for charity and to show people that just because you have a son or a daughter that is disabled there is no reason why they can’t join you in exciting activities. And more to the point there is no reason why you shouldn’t give them the same experiences as able-bodied kids.

The friends I have made along the way have made this unique journey all the more special. We have raced a sprint, a stand alone 10km, an olympic distance tri and soon to ﬁnish (ﬁngers crossed) a middle distance race. There is no reason why anyone, and

I mean anyone, can’t do the same. This article is in part a way of saying thank you. Thank you to all the people who have helped support, helped raise money for and above all become friends. We are very grateful and we are touched, as a family, by the levels of support you have all given us in the last few months. The BCTTT rules and we hope to see you at a race soon. So train hard, you don’t want to be overtaken by a skinny, pasty-looking, bloke dressed as a rainbow and pushing an overly excited little boy.

Ben and Ewan competing at Windsor triathlon. Top: on the bike. Bottom: coming to the ﬁnish line.

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TEAM LAWS

Here is the key information to remind you all who Ben and Ewan are supporting through their escapades in Team Laws, and how you can support them on their amazing journey.

Where can I witness the awesom-ness of Team Laws? Go to the website, teamlaws.co.uk, for forthcoming events and races. And get yourself down to the Big Cow to race or support! JULY 4TH COWMAN MIDDLE DISTANCE TRIATHLON Want to support Ben and Ewan?

THE CHARITIES

Buy Team Laws kit for training and racing to spread the word and give money to a great cause!

Ben and Ewan have also recieved some amazing help and assistance in taking on their challenges. Here are some of the organisations lending their talents. There are countless individuals who have passed on their time, experience and support. I wish I had every name so I could name you all here. We at the BCTTT salute you all.

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kit! Last issue we showed you the pimp tri and bike kit that Champion Systems turned out for the club. While we had them spooned out of their brains on Red Bull they were persuaded to carry out the design for Team Laws. And a superb job they’ve made of it, too! Show your support for Team Laws across the world by sporting their awesome kit, with the added performance enhancing warm-glow of knowing that each purchase gives money to the Team Laws charities. Available to all, and worn with pride at many events across the country, this kit can be ordered direct from the Team Laws kit man-who-can, Sam, at teamlawskit@googlemail.com. Cycle jerseys are £45, tri-suits £70 and technical tees £35. There may be more kit to come in the future, if Ben and the Team Laws crew can ﬁt it into their schedule! You can pay by cheque, PayPal or direct bank transfer, and Sam can give you all the details. Thanks for all your efforts, Sam! Big up to the people at Champion Systems for taking Team Laws kit to the world, and Darren for organising them with a Red Bull fuelled design-fest. Camp poses (as sported by Dazza, JB and Ben) are entirely optional.

Team Laws cycle jersey...

...Tri-suit...

... and technical t-shirt Global

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Meet the Member Gav Rigg Introducing Gav Rigg, aka Seasider71

Who got two tickets to the gun show? Awww yeah.

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Let’s start with your name and any akas.. Gavin Rigg aka Seasider71. It comes from originally being from Blackpool, and my desire to get out of the City and back to the Coast. How old are you (please)?! 38, until June.

What does the family think of your triathlon exploits? My wife dislikes any type of athletic event (long story, but I respect her opinion). My mother just likes me not to be fat, but I think the most respectful of my sport is my brother. He will be waiting for me at the ﬁnish line in Bolton.

Do you have any family? Wife Sali 37, Ozzie and Bo our kids.Okay so they are really dogs, but kids are not on the menu in our house. Been married 13 years and only ever had one big argument, so it can’t all be bad. All my other family are scattered all over the country.

What has been your greatest triathlon moment to date? Running down the ﬁnishing straight at Rother Valley Tri with Dan Brook. Ok, so he had done the olympic distance and I did the sprint, but I still crossed the ﬁnish line just behind him.

Where are you? Stuck in Sheffield, South Yorkshire. How did you get into tri? I hooked up with a good friend from the forces, when I left in ‘95 he was unable to run due to a bad knee. When I met him again he had completed 3 Ironman competitions. Something just clicked and made me want to get my fitness back, and what better way than Tri. Started with a sprint, then moved on to Ironman. Did you swim, bike or run previously? When I was very young I used to BMX race at a national level, I also won several trophies for freestyle BMX riding. I hated running but have always been able to swim ok – all of this stopped when I discovered women and beer – thankfully now only down to only one woman and practically off the beer. When and where was your first tri? Mansfield Tri in 2009. It was a pool based Tri and I completed it in 1hr 1min (bike leg was about 14km not the usual 20km).

Any other kit you love or want to tell us about? “Assos Cream – I couldn’t go long without it.”

changed by the time you read this), so it is not a problem getting out and about at the moment. If my body says it is tired I have no problem taking a day off. I have no set training plan, I have just used bits and pieces I have picked up from forums. What HRM/GPS gadgets have you got? I just sold my HRM on eBay as I found I can actually tell my HR zones without a gadget. However, I do use my iPhone on my rides. I use the Cyclemeter application (£2.99). It basically gives you all the information that a top of the line Garmin Edge can give you, plus music, and even e-mails you the information once you have ﬁnished your ride. Help a faller or run on by? To be honest it would be dependent on the severity – if it was a bad fall I would stop but if it was just a grazed knee I would probably keep going. Beer or no Beer? I think I have had less than 10 pints so far this year, and that’s including New Years Eve. Socks or no socks? Sprint – no socks, Longer –socks

What’s the daftest thing you’ve done in a race so far? 1st Tri I left T2 with my helment on and nearly got DQ for ditching it with a marshall. As I was not the only one to do it on that day they let me off! What is your motivation? I like to push myself to my limits. It is amazing how far your body can go after your mind has given up – something I was taught during my time in the forces. What bike(s) do you have? I just have Storm at the moment, a Focus Izalco Tri from Wiggle. I have upgraded the wheels, but I am holding out for an Orbea in time for IMUK. I already have my Ultegra groupset sitting in boxes just waiting for the day I can afford the frameset. And your dream bike? Hmmm…To be honest I really don’t have one. Bikes are being developed so fast it is impossible to have a favourite for too long. If I was to comment on one at the moment it would be the Ceepo Viper. How often do you train, and do you follow a proper training plan? I try to train twice a day during the week, with one long day at the weekend. I am currently unemployed (hopefully could have

While riding TT, Gav considers the merits of some trick BMX moves...

Longer or faster? At my size it is deﬁnitely longer. Sprints are over too fast and don’t really push your body to its limits. Blonde or brunette? I don’t mind. Been there, done that and now my wife constantly changes between the two. Train alone or with others? 99% of my training is done alone, mainly previously due to work commitments, but mostly due to my location. What else would you like to tell us about? I would just like to thank all club members for being such fantastic people. They are always supportive and morale boosting – Viva la Revolution!! 

T1 at Mansﬁeld Tri, as Gav seeks out his bike for the shortest bike leg in the world! Global

June 2010 Dom nation Magazine

HERESY Established wisdom says they are a vital weapon in the training armoury. Perhaps, though, they are just sold to cyclists scared of rain and cold? We could use scientiﬁc rigour to ﬁnd out but

instead we have thrown it out to the age group masses.

And to arbitrate the winner, we have judge and jury – Mrs Conehead. What she says goes. If the established wisdom

TURBO TRAINERS

becomes heresy then who is going to risk the ninjas by opposing her? This issue – turbo trainers. AndyB and Didds state their cases.

THE CASE FOR THE TURBO The scene: a windswept moorland. In the background can be seen pylons sweeping away into the distance. A northern mill town lies in the valley below. A young man, woolly hat on head, cheap jacket to keep out the chill, hands thrust into jeans pockets is striding purposely to nowhere. He glances our way. “Turbo! It’s great! You can pedal like mad, going nowhere”. His dialect is northern ﬂat voweled, his face grinning almost manically. “Great! Fantastic! Me dad’s got a turbo. Brilliant! He practises every night in front of t’telly! Magic! Pedalling away, watching telly. It’s brilliant!” The shot fades and returns… the same man still striding purposely dressed the same is now moving through a town centre awash with shoppers. They move aside for him, like the Red Sea for Moses. “It’s amazing! Doesn’t matter if it’s rainin’, or dark, or lightenin’, or owt! Durn’t matter if it’s daytime or night time, summer or winter, nice or nasty! You can always turbo. It’s fantastic! No trafﬁc, no white van man, no hassle. Brilliant! Me dad reckons it’s great. He just sets it up, turns on t’telly and rides away. Dead ‘appy like. Brilliant!” The shot now moves on… the young man is moving along a pavement in a residential street. Terraced housing lines the street both sides, cars parked nose to nose outside them. Kids kick footballs in the street, the sound of radios and TVs comes through half open windows. “He loves it me dad. The turbo. Great! Means he can avoid the mean streets. That’s great! No chavs throwing stones or dogs running after him. Brilliant! Dead safe like. Fantastic! And our mam knows where he is, and that makes her happy. Brilliant!” He turns down an alley way between two rows of Global

22 Dom nation June 2010 Magazine

Didds terraces. The pavement has turned to packed earth and stones. A motorbike is parked on its stand, more kids playing football. He passes along the backs of another terrace now, washing on lines, women gossiping over garden fences. He marches on as insistently as ever. “He does it in the garden too, when it’s nice like. Listens to the birds singing. Brilliant! But it’s not just about when it’s safe or dry or has no daft drivers on drizzly nights. Oh no. It’s great it is, fantastic! Me dad says it means he can practise exactly what he needs to. Fantastic! If he needs to do his intervals, going dead fast for so long, he can. Perfect! Brilliant! No traffic lights or zebra crossings to stop him. Great! Or turns or owt – he can just pedal for as long and as hard he likes. Like. That’s great innit? No traffic hold-ups or street conditions to stop him from doing what he needs to, when he needs to. Fantastic! Brilliant! Or if he needs his undergearing work, he can – no worries about finding a hill that will spoil his cadence or gearing. Brilliant! Same with overgearing. No downhills to stuff it up. Fantastic!” We are back on the moors again. The wind is up now, and it is darkening. The man strides on just as strongly as before. The M62 can be seen in the background, snaking away in the distance. “He can even do hills like without having to find one. Great! And if he’s only got a short while he’s on it, straight away, doing his training. Brilliant! Doesn’t have to spend 30 minutes getting out of town through all the suburbs and traffic lights and roundabouts to start riding. Fantastic! The perfect training session without any interruptions. Great! Unbelievable! Fantastic!” He stops short. Suddenly. He glances at his watch, looks at us, turns on his heel, and strides back, just as strongly from whence he came. He glances back. “Turbos! They’re great! Fantastic!”

THE VERDICT

Mrs C

Interesting points of view, with Didds having a “blue sky” moment and laying out a Hovis advert for our pleasure.

WHY TURBOS SUCK When I ﬁrst got into triathlon I obviously wanted to get all the gear that could help me improve, and one of the ‘toys’ is a turbo trainer. The idea being that if the weather is crap, if it’s dark, cold or you just don’t have anybody to look after the house/pets/ kids, then you have the option to train in the comfort of your own home, in front of the TV or by the stereo. Great idea I thought. I’ve found out differently. I live near a place called Rivington; it’s very hilly and picturesque not to mention reasonably quiet as far as trafﬁc is concerned. Don’t get me wrong, I have to travel on some main roads and sometimes have some close shaves but I’d rather do that any day in any weather than go on a turbo for an hour. Sure you can train indoors, so it’s not weather dependent. It’s also supposedly good for building endurance and technical jargon like lactic threshold and you don’t getnearly killed by bad drivers. And that’s about it. There is nothing else good about it. Here’s what’s bad about a turbo. It’s boring. 10 minutes in and I’m bored. You have to watch TV to avoid being bored (which to some is also boring) or maybe a movie you’ve seen before... but that just spoils the movie, even if it’s one of your favourites. And if it’s one you haven’t seen before how can you enjoy it while some beeper is going off telling youto do 5 minutes at Z4 then another beeper telling you 5 minutes at 100rpm? You have no view of the outdoors,

AndyB no clean air to breathe and nobody to wave and say hello to when you pass them. If you use a turbo in your house it’s just too hot and you, your bike and your floor will be covered in sweat. If you do it in the garage to stay cool then you just have a garage door to stare at. On top of that it kills a perfectly good rear tyre cause it can’t cool down so you get a big flat spot... or spend money on a training wheel/ tyre to prevent that. But the big one for me is you can back out on a turbo. If you’re 30 minutes into a ride and you’re going up a 2-mile drag you have no choice. You have to keep going. On a turbo you have to use resistance to simulate the hill and you can always turn it down if it’s getting tough. You can ‘pretend’ there’s a dip, let you legs recover and then pick it up again; on the road you can’t. If you’ve had enough after an hour you can stop. If you’re out and about and decide after one hour you can’t be arsed – you still have to ride home. Turbos in theory are a good idea. They do allow you to train and stay nice and warm and dry and I suppose if you’re a serious athlete they provide a different option and allow for the technical stuff to be measured accurately. I accept there is definitely an argument for them if you work long hours or can’t leave the house due to commitments or get home too late; after all it’s a better option than not training. But I hate any time on a turbo and would rather get cold and wet and take chances with the traffic than spend another hour on one.

Andy B makes a succinct and compelling argument against the dreaded turbo, honest and from the heart. Herein lies the problem; Didds’ argument,whilst artistic, doesn’t persuade me as to the point of a turbo. Equally, Andy’s argument, while heartfelt, doesn’t completely persuade me that they’re a waste of time. Didds failed to hit the core of the purpose of a turbo – which is mental strength. Andy failed to hit the core of the argument against – which is they don’t teach you valuable bike handling skills and how to instinctively change gear relative to the terrain. Fascinating that in training for an Ironman Andy wishes to shy away from the one tool easily available to him to aid in mentally preparing him during the great British summer. The natural roll of roads gives you breaks and rests, turbos are relentless torture. Both protagonists have got themselves bogged down in the physiological training benefit of a turbo, when it’s much more cerebral than that. Turbos are mental training tools, but the flipside is they don’t teach you how to ”ride” a bike. Personally, turbos are essential and you are all warned from shying away from the turbo and/or dulling the pain by watching telly or listening to music. You do so at your peril – but I have to base my judgement on the arguments before me not personal belief. As much as it pains me, Didds has failed to counter Andy’s argument by being far too artistic. This is more about Didds losing than Andy winning but I find in favour of Andy.

Global

June 2010 Dom nation 23 Magazine

ESCAPE FROM

ALCATRAZ

“Go ahead... make my day”

Dirty Harry, Bullitt, the Rock, Vertigo, A View to a Kill, So I Married an Axe Murderer. San Francisco offers an iconic backdrop to many great ﬁlms and, for a lucky few every year, there is the opportunity to race there, too. Starting at that most vivid icon of the US penal system, Alcatraz, this is a triathlon like no other. Battling powerful currents, sapping sand and an endless supply of hills.

This year, two athletes from BCTTT took on the race. Here is Ade’s report as to how he and Alan got on...

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24 Dom nation June 2010 Magazine

ESCAPE FROM ALCATRAZ

November 2009 –the Escape From Alcatraz lottery opens. I was thinking to myself how fantastic that sounds, but also that I know I’m not ready for a race like that yet. I ﬁgure if I enter now then it may stand me in good stead for future ballots, because no one gets into this at their ﬁrst attempt. It’s second only to Kona in over subscriptions, after all.

positive and determined that this was too good an opportunity to pass up.

December 2009 – early morning and I’m logging on to the BCTTT forum. The ﬁrst post I see is from Alan (Kidstardust) “I am Clint Eastwood.” Wow! He got his place, the lucky bastard! I realise I’d better check my email.

It appears that you now need a visa to get into the States.This can only be done online and if you haven’t done it you can’t get through check-in. The Tritans party hadn’t done this and so head off to the “internet suite” to ﬁght with the 100 or so others that hadn’t done it either. A very stressful hour later all documentation is complete. Checkin was well under way by then and things were starting to get tense.

The allocation of places goes something like this; there are 2,000 places each year, of which 1,500 are set aside for athletes recording a qualifying time at a number of speciﬁed races. Of the remaining each US State is allocated one male and one female place. This leaves a possible 396, of which Alan already has one. Sure enough there was the email waiting for me. I can’t explain my shock after reading that email – I’m in! What do I do now? My tri experience to date was a handful of sprints and one olympic which nearly killed me! I’m not ready and I can’t afford it. I waited a day or two before cowardly showing the email to Karyn. I fully expected this to be the ﬁnal nail in the idea, but instead she was very

5 months on and I’m making arrangements to meet with Alan at Heathrow, as we’re on the same ﬂight! He and Louise are ﬂying down early from t’North, so the plan was to meet up in Departures. This is where things started going slightly wrong.

Alan is so laid back and stress free it’s unbelievable; “just finishing a latte and doing a bit of shopping; catch you at the gate”, he says. A quick rush to the gate, but no sign of him. I’m buggered if I’m ringing him again; he’ll think I’m some sort of stalker. Onto the plane. We’re in cattle class, but in the first few rows, so we figured we’d spot them as they board the plane. Time goes on and still no Alan. The “fasten seat belts” sign comes on and still no Alan. The utter bastard must have gone first class. Due to our delayed check-in Karyn and I weren’t able to get seats together; she was sat a row behind me. Beside me were two 50-year-old, male hating,

lesbians. This wasn’t what I had in mind as race preparation. I spend the whole flight cursing Alan “flash bastard” Hall, and his Champagne swilling first class seat. 10 hours later we arrive in San Franscisco and there is still no sign of Alan and Louise. Ok, I may be a bit slow but I can take a hint, no more stalky texts from me. All I can think about now is the swim. A year ago I hadn’t done any open water swimming and could just about muddle through a 400m pool swim. While things had improved, I still hadn’t done any sea swims and given it’s reputation I was shitting myself. I’d booked into swim clinic with Pedro Ordense, who has completed the swim over 600 times. He is the man when it comes to getting through the swim at Alcatraz, and I was booked in first thing the next morning. After a restless nights sleep I wake to a text from Alan. It seemed I had been a little harsh in my condemnation of him. Because he flew down from t’North into Heathrow he hadn’t been asked about his visa until he reached the boarding gate. At this point all hell breaks loose and while there is still time to get everything completed the Captain is having none of it and wants their bags off the plane. As you can imagine this didn’t go down too well with the Hall party, but off they come and they have to watch as their flight disappears without them.

Global

June 2010 Dom nation 25 Magazine

RACE REPORT

We head round to the south side of the Island which is where the race starts; here the water is much more choppy, which is why we started on the north side. The ﬁrst sighting point is a big apartment block straight ahead. We are told the tide will be trying to pull us away from it, but if you can keep on this course for long enough you have the tide right up your arse for the turn for home.

After a series of negotiations Virgin offer them a flight to LA and then a connecting flight to SF, so after an 8hour wait they finally leave the UK. By the time they actually get to SF they’ve been on the go for over 24 hours. Not the best preparation. We agree to meet for a coffee after my swim clinic, so I set off to meet the legend that is Pedro. A gaggle of nervous looking swimmers are milling about the meeting point. After a while Pedro turns up and I can honestly say I wasn’t expecting a stout, middle-aged, Mexican. As we get to the pier it’s my first sight of Alcatraz. It doesn’t look that far – result. A little boat takes us out to the north side of Alcatraz and Pedro explains how the tides will affect us and what to use as sight points. It all sounds straight forward. He tells us that if we follow his route we will be virtually on our own during the race as the vast majority will try to go as direct Top: Alan’s Spesh Roobidoo and Ade’s Felt Something Right: The San Fransisco Belle

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26 Dom nation June 2010 Magazine

as possible, whereas we will be doing a dog-leg to take advantage of the currents. We are told;“prepare yourself; there will be about 2,000 people going in a different direction to you”, which is going to be a test of faith.

Once we reach the turn point we get back on the boat and head towards the last half mile. This is notoriously difﬁcult as the current is at its strongest and the beach is quite a small target. If you get it wrong here the best case is you end up on the next beach about half a mile further down the coast. Worst case it’s next stop Tokyo.

We then practise the swim start, jumping off the boat and into the frigid waters of San Fransisco Bay. I jump straight in expecting all the air to be sucked from my body, but what’s this? It’s not cold at all! As I start swimming towards Angel Island I realise just how choppy and strong the tide is. It’s virtually impossible to keep in a straight line and after a short swim the boat picks us up again.

After my swim, we ﬁnally catch up with Alan and Louise. Considering the whole ﬂight debacle I couldn’t believe how laid back they both were. The rest of the day involved picking up our hire bikes and a short recce. Alan went for a Carbon Spesh Robdidoux whilst I opted for a Felt “something”. It was red and black and had a compact chain ring, which proved to be the most important thing.

ESCAPE FROM ALCATRAZ

Registration is on the Saturday and they have a series of athletes meetings. We decided on the mid-day and this was the first time we’d seen the impressive area for transition and spectators. As you would expect the whole registration process was very well organised if a little busy. If I’m honest, the race meeting was a bit of a waste of time, other than when the organiser asked if it was anyone’s first Escape and lots of hands go up. They then ask if it is anyone’s first tri and about two dozen hands go up! The other interesting thing was talking to the Yanks – they have real difficulties getting into Escape and some of them had been trying for 9 years! Cue Tritans and Kidstardust looking at their feet when asked how long we’d been trying for; “Err, I can’t remember but it wasn’t quite as long as that.” Well, a month actually.

“Prepare yourself; there will be 2,000 people going in a different direction to you”

The second rookie mistake. came shortly after. We’d been on our feet most of the day, got sunburnt, and were still suffering from jet lag. When Karyn and Louise start talking about shopping, I quickly exit stage left, knowing that my missus is the Chrissie Wellington of the shopping world. Five hours and about 30 miles later, Alan returns, a broken man.

Race Day The alarm goes off, at 3.00am! 3am, ugh. Despite staying in the ofﬁcial race hotel their breakfast service starts 15mins after the last shuttle bus leaves transition to the start. I have a couple of slices of bread and jam, coffee, a load of factor 50 and then off to meet the evercool Alan. We cycle the couple of miles to Marina Green taking it fairly easy (bar the cat1 climb over the headland). We get to the already busy transition by about 5am and sort out quite a complex transition. The swim exit is about a mile from T1, so you need a pair of trainers in a bag

that you collect as you exit the swim for the run to T1; you then put your wetsuit, goggles etc. in the same bag for you to collect later. As someone who is a serial bike loser in T1, with over 2,000 bikes racked, I wasn’t overly optimistic about my chances of heading straight to my bike. Luckily there was a national flag between each row of bikes. I was between Brazil and Denmark and I figured even I couldn’t forget that. Alan chose to use a house opposite him that had a US Flag flying over it. After the usual amount of faffing we board the bus to take us to Pier 35 where we are to board the boat.

First rookie mistake coming up. To date the weather had been quite mild; overcast with quite a strong wind. On registration day the clouds parted leaving clear blue skies and 80 degrees. Neither of us had considered this change in temp, with the inevitable sunburn! I was so pissed off with myself – this was going to be hard enough without having to worry about getting fried.

Top: The nations ﬂags at transition Right: Competitors line up on the San Fransisco Belle Global

June 2010 Dom nation 18 Magazine

RACE REPORT

By now it’s about 6.15am and realisation is sinking in. The bus was full but very quiet. We arrive at the pier and see the San Fransisco Belle for the ﬁrst time. It’s massive and I notice is how far the drop off the side is – it looks about 1.8m. We start boarding the boat and, as the 40+ age group, we’re supposed to go on the upper deck. One important piece of advice that Pedro gave was to get off the boat asap because the boat drifts into quite an awkward current when the engines are cut. So we remain downstairs with the 20–25 age group and try to blend in best we can. At 7.15am the boat departs to Alcatraz to a big cheer, but not from me. I spend the 45min trip pretending to be 20 years younger and repeatedly packing and unpacking my bag. Alan spends it elite-spotting; he got particularly excited when he stood next to Chris McCormack in the toilet queue. All too soon the elites are lined up ready to go. The cattle pen that we were held

in was now chaos. There are 2 exits to the deck and everyone had the same idea, get off asap! We fought our way towards the exit so we could watch the elite wave go; the hooter sounded and a huge cheer goes up as they dive off. We watch their line – they head straight for the swim exit; Pedro would not have approved! For the ﬁrst time in months my nerves have calmed and I’m actually focussed. I visualise the sighting points and my stroke (not very BCTTT I know). I feel ready for this. I’m planning on blasting the swim so a good start is vital. A quick good luck to Al and we shufﬂe out of the door. I now remember the less than reassuring advice of the race organiser: “If you are worried that you’ll freeze before you jump, don’t; you’ll be pushed in before you realise it.” The shock of jumping into cold(ish) water doesn’t change but when you know that any second you’ll have someone landing on you it certainly

Competitors leap from the San Fransisco Belle into the bay

Top: Ade entering T1 Right: Alan climbing steadily on the Rubadubdub Global

28 Dom nation June 2010 Magazine

helps focus the mind. They get all 2,000 people off the boat in 6mins. And don’t let anyone tell you that a six foot drop isn’t too bad; it seems to take about 30mins to come back to the surface! I sight the apartment block and keep aiming at them. The current is really strong so I sight every 5 strokes, but keep on course. As I make progress I take a look around, I see a handful of people near me then about 2,000 people hundreds of metres to my right, forging ahead! Stay calm; the fact that there were no rescue craft nearby reassured me a bit as if I was badly adrift they’d be paying me close attention.

ESCAPE FROM ALCATRAZ

I keep ploughing on and can you believe it, get involved in a ruck. All that sea and some tosser literally swims straight over the top of me! I manage to land a sharp right to his ribs in reply. About 10mins in and it’s time to make the turn towards the swim exit. By now I can’t see the pack and the doubt returns, but I keep on going.

“I’m ﬂying past them – good man Pedro!” Sighting becomes easier and I see swimmers on my right, a few strokes and I’m overtaking them. Before I know it I’m passing people at will and making up hundreds of metres at a time; it’s an incredible feeling. I see the beach in the distance and don’t want to bugger it up now. I sight regularly and suddenly I’m there! The beach is busy with spectators and I stumble up to where my bag is and realise how many are still there. I risk a glance at my watch – 2km in 31:41! After a relatively smooth wetsuit exit I start the short run to T1. The support is unbelievable although I don’t see the Tritans/Kidstardust support team. I feel

in relatively good shape with not too many people passing me. I get straight to my bike (unlike Alan) and mount my new friend the Felt. No sign of Alan, yet. From my test run I discovered the bike route is either straight up or straight down. I plan to take it easy on the descents and put effort into the climbs. This is not my preferred choice but I’m concerned about being taken out by some lunatic flying out of control downhill. The only flat part of the course is the first couple of kilometres so I use this to get some fluid down, as I realise how hot it’s getting. Heading towards the Golden Gate Bridge and the first climb I’m struck by how many people are passing me, which I’m not used to. I figure that a decent swim has put me amongst the faster athletes. The bike is relentlessly technical and gives no time to relax. There are bikes everywhere and I see a few crashes which reassures me that my strategy is correct. Just as I reach the halfway point there is another flat section through the Golden Gate Golf Club. This is fresh tarmac; apparently the Mayor is a keen cyclist and this is his favourite ride, and so I put the hammer down.

We had been warned to expect a fierce cross wind as we passed Cliff House and Seal Roc. I hadn’t really believed them and, as I rounded a corner, the wind pushes me about 3m sideways. The last section before we retrace our steps includes a hill that looks gravity defying! I genuinely think that the front wheel is going to lift off and disappear over my head. Making it to the top I head for home, with the last,endless, climb up Lincoln Boulevard in my mind. I would never have made it up there without the compact and I enter T2, where the crowds have got bigger. Another smooth transition and I head out on the 8 mile run. I’m not looking forward to this and expecting to be passed by most of the field, as usual. The start is flat and passes a mass of spectators where I see Mrs Tritans. It really gives me a lift and I run over to the barrier thinking I’ll give her a quick hug and a kiss. Unfortunately I get things a little wrong and what actually happens is that I run over, reach out and grab hold of her left tit. Good work Ade, smooth. Top: What to expect on the hills. Far right: Ade on the Felt. Right: Ade on the run – his right hand has been censored, the dirty boy. Global

June 2010 Dom nation 29 Magazine

RACE REPORT

getting wonky. I kept shufﬂing forward, head down looking no more than a few feet in front of me. I was starting to have serious concerns about ﬁnishing.

Within 10 mins the first of the elites come past and my God they really fly. The first mile or so isn’t too bad but I can really feel the heat and can see a haze rising off the trail. It’s nearly 85 degrees and as I near the Golden Gate Bridge the climbing begins. I hadn’t thought too much about the run before the race; I knew it would be hard but I thought I could just keep plodding on.

across a beach. I had assumed that this part of the run would be a few hundred metres, but it was out and back and so about a mile in all. The sand on the way out was about 6” deep and sapped all remaining energy from my legs. I hit a new low; I was starting to get dehydrated and things were

I reached the turn-round and grabbed a couple of cups of water – one over my head and a few sips of the other, which was all I could manage before feeling sick. I headed back across the beach, and at least the sand was more compacted now as we were closer to the sea. This short lived lift passed as it dawned on me that the infamous sand ladder must be fairly close – four hundred, near vertical, steps cut into the cliff. My heart sank when it came into view, and to make matters worse I could see Alan starting his run across the beach. Shit, shit, shit! This means he is about a mile behind me, only about 10 mins, which I’m not sure I can hold off.

For the ﬁrst time things started unravelling. The climbing was relentless and on difﬁcult, uneven terrain. After two or three miles I was really starting to struggle. Up and up and up, it seemed to go on forever, and the number of people passing me was continual. I looked at my watch, and surprisingly my target time of 3h 15mins was still on due to my good swim and 10 min/miles should see home. Eventually I came to a downhill but my joy was short lived as this is where we run

Top: The sand ladder Left and above: Ade and Alan on the run leg

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30 Dom nation June 2010 Magazine

ESCAPE FROM ALCATRAZ

“The sand on the way out was about 6” deep and sapped all remaining energy from my legs” Strangely, the sand ladder came as a bit of light relief. It is so steep that it’s impossible to run, you have to walk. There is a wire rail beside it and I used this to haul myself up, trying to preserve my already shot legs and hoping that my HR might drop a little. As I reach the top, I can’t believe my eyes – more uphill! This race must defy laws of physics unless we head down soon. The thought of Alan catching me keeps me going forward. I get to the top and thankfully another aid station where I take on a bit more water, but I can’t get anywhere enough down to replace what I’m losing.

meeting the 3h 15min target. I was just hoping that I would find something in my legs on the last, flat Km or two. I could hear the noise coming from the finish and it was here that I started composing my letter of resignation from the Vitruvian. I kept shuffling on; there weren’t many supporters along this section but the few that had made the effort were brilliant. I rounded the final corner and the sight of the finish greeted me, but it came with a negative thought – could I make it down the 400m finish chute without walking, just as I’d convinced myself that I could. Just then, Alan passed me, less than 500m from the end. Un-bloody-believable! I tried to keep with him but there was nothing left, so I concentrated on trying to look as composed as possible for my finish photo.

I crossed the line in 3:18:54 and found Alan straight away for some mutual congratulations; he’d beaten me by 20 seconds. We had done it – we had escaped from Alcatraz. I collapsed in a heap while he went to the food hall. He came back with the biggest plate of food I’d ever seen: bagels, salads, pasta, soup, fruit, he had it all. I managed a dozen grapes and a banana. We stayed to watch the medal ceremony. Brit Leanda Cave won the women’s race, again, while Yank Hunter Kemper won the men’s race. Four Paratriathletes were also presented with their medals. Two had one leg, one had one arm and the last had no legs! Totally inspirational, and proves there are no excuses! What a race! Iconic really is the best description.

At last the downhill arrives which is great news, mentally anyway. I now believed that I would make it, slowly, but I would make it. The gradient was so steep that I couldn’t freewheel down; I had to “brake” using my battered quads. Among the masses who were still passing me was a paratriathlete, who was incredibly able to do so on such a treacherous descent. I dreaded to think of where I was in the ﬁeld with all the racers passing me, and I was getting very, very close now to Above: Para-triathlete on the beach Left: Ade closing in on the ﬁnishing line.

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June 2010 Dom nation 31 Magazine

RACE REPORT

Below: The all important winners medals Bottom: Ade sulks as permanently relaxed Alan beats him by 0.0037 of a nanoscond.

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ALAN HALL Race number: 1360 Age: 44 Gender: M Overall place: 1007 Division place: 174 out of 249 Gender place: 873 out of 1225 Swim: 34:51 T1: 9:04 Bike: 1:12:19 T2: 2:57 Run: 1:19:21 Sand: 4:04

ADRIAN TANSLEY Race number: 1340 Age: 43 Gender: M Overall place: 1014 Division place: 175 out of 249 Gender place: 879 out of 1225 Swim: 31:41 T1: 8:03 Bike: 1:08:51 T2: 2:17 Run: 1:28:03 Sand: 4:03

Time: 3:18:30

Time: 3:18:54

TAKING YOUR BIKE BY PLANE

Travelling abroad to compete in events is a challenge enough, without the added hassle of considering how to get your pride and joy to the sun-bleached shores in one piece. Luckily for us at the BCTTT we have Brother Conehead, a man with more airmiles than his telephone number. Here is his guide to packing your baby for the plane.

TAKING YOUR BABY ON THE PLANE Global

June 2010 Dom nation 33 Magazine

TAKING YOUR BIKE BY PLANE

The ex-SGM has racked up over 100,000 air miles with his bike box, so you’d hope that he has a vague idea of how to pack it. Whether that’s the case or not is unclear – but here’s his ‘how to’ guide as he packed the infamous Black Bomber for it’s trip to Florida last year (via Arizona…) At some point you may ﬁnd yourself in the position of going somewhere with your most prized possession, not only ‘somewhere’ but on an aeroplane… This throws up a whole host of problems, not least of which what to actually transport your bike in. A lot of people use soft bags which are massive bike bags packed out with something like loft insulation. If you’re only making one trip and are unlikely to ﬂy often with your bike, my feeling is you may get away with using a bag. The key being ‘get away’ with it.

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My tried and tested description of whether your bike is ready to travel by plane is this: Would you be happy throwing it down a ﬂight of stairs? If the answer is no then it’s not ready to be checked in – simple. I cannot stress how much your bike will be thrown around – I’ve even seen suggestions of putting ‘fragile’ stickers on bike bags! Which is hilarious; your bike will be treated like all baggage – with utter contempt – so can you really take any chances with it? For the sake of £130 you can have your bike in a nice hard case.

Strip down You need to take some parts off your bike to ﬂy – if you’re not conﬁdent doing this most bike shops will do this for you for a small fee. If you’re happy to crack on then follow these steps IN ORDER! 1: Remove seat post 2: Remove handlebars 3: Remove pedals 4: Remove wheels

TAKING YOUR BIKE BY PLANE

Wrap it up nice ‘n snug Wrap the chain up in bubble wrap, then wrap it all around the stay. It’s important there’s no metal on carbon (or metal on metal) contact. This stops your chain from moving around against the stay in transit and scratching it to pieces.

Continue the wrapping – you can’t wrap too much! The forks and front brake, the rear mech – everything is wrapped where it might come into contact with another part of the bike or the box.

Place the frame in the box CHAIN SET FIRST. Also make sure you put the chain set in, so it’s at the bottom of the box. Depending on what handlebars you have depends on how you place them.

I’ve wrapped plenty of bubble wrap under the handle bars – it’s very important to check and re-check for any carbon on carbon contact. Anywhere something is touching anything else, it needs a layer of bubble wrap.

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June 2010 Dom nation 35 Magazine

TAKING YOUR BIKE BY PLANE

It’s not just bike on bike parts you need to watch – here the bar end will rub against the box in transit.

Packing the extras

It’s not over yet – the wheels...

Once you’ve got the bike in you can pack it with other things. However, BE WARNED! If it’s above 32kg you’re going to have to take stuff out. Whatever you put into the box make sure it isn’t going to damage the bike. My bike pump is wrapped for this very reason.

There are usually some built in straps to keep everything in – by all means make use of these but you don’t have to tighten them to death. Most boxes come with padded wheel bags. If not get some; they have to be durable and padded. You have to remove the skewers from the wheels – and put them in a small bag (along with the pedals). If you leave the skewers in they will likely be damaged or damage the bags. You need to play with the position of the wheels so they ‘sit’ right.

Once you’ve got everything in add one ﬁnal layer of the old bubble wrap!

So I’ve put extra bubble wrap between the bars and the box.

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36 Dom nation June 2010 Magazine

TAKING YOUR BIKE BY PLANE

As an extra precaution I’ve got two laminated A4 sheets of paper with my UK contact details and my destination contact details. If the printed luggage tag with bar code (which is put on at check in) gets ripped off, and your normal luggage tags get removed then the last line of defence is the airline opening it. At check in – the printed off luggage tag has a bar code; it also has a few smaller bar code stickers which the agent is supposed to remove and place on your luggage. You’ve probably never noticed them do this. Again, if the tag gets ripped off, this small bar code sticker tells them whose it is. All this has actually happened to me, which is why I go to such lengths.

Time to close her up… Make sure you’re familiar with how the box lines up to close and where all the catches line up. Bike boxes close no problem when empty, but as soon as you put everything in it’s a different story! This is another reason why you shouldn’t go mad when putting other things in the box, as this can prevent it from closing. As soon as you try and close the box everything starts trying to stop you. So don’t force it, take your time and make sure nothing is ‘trapped.’

Here you can see one of the catches is ‘inside’ the lid and one of the wheels is sticking out.

All the catches need to line up. Make sure that nothing is in the way. Bubble wrap is great for doing this! Watch where the metal hooks ﬁt into the catches.

The wheel has been eased back in and the catch is now ‘outside’ the lid. Conehead, Secret Volcano Island, Mid-Atlantic

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June 2010 Dom nation 37 Magazine

TAKING YOUR BIKE BY PLANE

Most bike box lids ﬁt ‘over’ the bottom part. As mentioned – once it’s full the lid isn’t likely to ﬁt properly and may be off centre. You may need to move the lid around to get the ‘lip’ over the bottom part.

Finally... Get a couple of cargo straps and put them on the box. Should something go catastrophically wrong these straps will stop the precious contents from spilling over the airport while you look on in horror from the gate. In 100,000 miles this box has been missing 4 times, each time passing through Heathrow. It has always followed on a day or 2 after, but factor that in when travelling to a race. Always have your destination details handy if you’re left staring at an empty carousel they’ll need to know where to deliver your bags

Whilst trying to get the lid to sit properly you also need to make sure (as before) that the hooks line up with the catches.

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38 Dom nation June 2010 Magazine

– as well as a contact number. Most countries WILL NOT call a UK mobile and will insist on a local number. For those travelling to M Dot branded races there is a comprehensive bike workshop onsite who will unpack/pack your bike as well as any tune-ups. It’s important to get your bike together and test ridden, so any problems can be ironed out in time. I’m not saying get to a race 3 weeks beforehand, but always factor in a day for your bike to go missing and for the onsite workshop to ﬁx any snags you might ﬁnd. 

The Midlandsâ&#x20AC;&#x2122; Ultimate Bike Store Just starting or just getting back into cycling? We are here to help! Huge choice of Frames & Bikes Great range of Clothing Parts & Accessories Servicing & Repair Expert help & advice from experienced cyclists Interest Free Credit available

Opening Times: Monday - Closed, Tuesday - Saturday 9.30am - 5.30pm, Sunday 10am - 4pm 0.5 miles from T7 M6 Toll, 1.5 Miles from J11 M6, 500 Yards from A5 (next door to Silver Blades)

Lakeside Plaza, Bridgtown, Cannock, WS11 0XE

Telephone: 01922 411180 www.btownbikes.com Global

March 2010 Dom nation Magazine

RUN OFF YOUR FEET This article was originally posted on the TriTalk forums in March 2010, and is reproduced here with kind permission of the author, Helen Privett. The very nature of multisport events means any innovations to promote efﬁciency, increase speed with seemingly minimal extra effort, or lighten loads would be tempting. Running also has to follow the efforts of two other disciplines, which perhaps explains why triathletes seemed more open to the arrival of Newtons than dedicated runners. The fact that a midfoot/forefoot strike might be similar to the more natural action of a barefoot runner was probably less important than the idea of PBs. Faster times certainly helped their initial popularity; however the tide started to turn when alleged calf issues cropped up. “Extra load” on the calves was seen as the culprit. Autumn 2008 was the start of a more polarised debate, which appears to still be raging! “Heel-strikers” have come out in force against them, and questions have been asked regarding their suitability for anything other than short distance running. Given that a midfoot/ forefoot landing position is essentially a barefoot running action and logically more natural, this resistance is fascinating and deserves addressing. In addition to the Newton story, focus is also on a growing “barefooting” movement – running in footwear that seems nothing more than a thick skin, and little else.

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40 Dom nation June 2010 Magazine

Arches Forgetting the stereotypicalanecdotal-barefooting perceptions, let’s look at the premise that, to borrow the title of Christopher McDougall’s book, we are “Born to Run” as we were born – without shoes. What about heel cushioning, arch support, metatarsal cushioning, metatarsal lifts, asymmetric heel stability, torsional control, shock absorption, stability posts? Endless lists taking you further and further away from our original design. So what is that – our original design – exactly? Here are just a few considerations:

1. The Achilles Tendon Apart from being the subject of many runners’ injury blog, the Achilles tendon is the single strongest tendon in the human body. Thought by many to be primarily for the transmission of power from the calf to the foot when walking and running, more recent research has shown that it is for running, and running alone. If you have strong enough calves and strong enough feet you can completely rupture your Achilles tendon and continue walking – but you can’t run. Your Achilles tendon is like an enormous rubber band – you stretch it, it stores energy and returns it. The more you stretch it, the more free energy you get as it springs back. If you hinder its stretch, you hinder its action.

Looking at it from purely an engineering perspective, the structure of an arch spreads the load efficiently, enabling it to be supported by the least amount of effort and material. An arch shape is innately strong! In fact so strong, an arch is considered the strongest engineering structural shape. Each engineered arch has a load limit. Think of a hump-backed bridge with a load limitation sign. A regular car can happily go over it. A juggernaut would flatten it. We will return to this concept further down. Our arch shapes are maintained by the combined action of the foot bones, muscles and ligaments. They are not rigid and it’s their flexibility that provides some shock absorbency as your bodyweight rolls over the foot. We have three arches in each foot, and their cleverly combined structure creates efficient load bearing and enables propulsion. Those three arches also help the foot adapt to uneven surfaces and prevent crushing of the local blood vessels and nerves. The greatest part of your bodyweight plus gravity is being “carried” around the outside of the flexible foot. In motion, when the weight remains more towards the outside of the foot, the arches “give” with that weight (shock absorbency) and then spring back (propulsion).

3. Buttocks Big muscle group, built for power, and also endurance. Our ‘engine’ for forward motion. The trouble is most of us, most of the time, wear shoes. Modern day shoes have evolved into structures that limit the natural function of what they are wrapped around. As Newton himself has taught us, for every action, there is a reaction. Most supportive features of shoes restrict the flexibility of the foot. When the midfoot and forefoot are held in place their rigidity and inflexibility leads to the toes engaging strongly. But if the toes join in a power effort, rather than their usual balancing job (you are running here, not doing plyometrics), they will tip you forward. This leads to heel strike as well as toe-off, which are not efficient propulsive actions. Heels hammering into the ground add an element of braking action to your forward motion and toes are no competition in the strength stakes compared to buttocks. A forward-leaning stance can start the habit of instinctively picking up your toes after the toe-off, in order not

to fall over them as you pull the leg through. Repetitively lifting toes can over-stress the anterior tibialis muscle, encouraging “shin splints”. Leaning forwards allows the buttocks to trail behind, under-utilises the outward hip rotators, and significantly the gluteus medius. This leads to varying degrees of inward rotation of the leg from the hip. Try this at home. Stand comfortably with your feet slightly less than hip distance apart, relax your buttocks, lean slightly forward so that you equalise the weight of your body between the heel bone and the ball of the foot. Feel your arches make stronger contact with either the ground or the insole of your shoe. Pronation. Now gently squeeze your buttocks together and allow your bodyline to drift back to upright. Feel your arches lift off the floor and your bodyweight rest on the heel and the outside of the foot, and only very gently across the ball of the foot. Neutral. Leaning forwards creates a running action pushing from the toes, pulling from the hip flexor and landing on the heel, which is now ahead of the rest of the body. To take that motion full circle, the front of the foot slaps down to the

HIGH ARCH (SUPINATION)

NEUTRAL (CUSHIONING)

An over-pronating, or collapsing foot makes a wider shape as the inside long arch (the medial longitudinal arch) ﬂattens and is forced towards the ground. Your bodyweight plus gravity being carried along the inside of the foot acts like the juggernaut over the hump-backed bridge, and is too much load for that structure. The arch gives way, with loss of function.

LOW ARCH (OVER PRONATING)

RUN OFF YOUR FEET

ground, and then bends at the toes ready for the next push-off. This two-stage foot action – instigated by the forward lean, which in turn allows for inward rotation of the leg – gives more actual time for the forefoot to land and collapse along its inside line. This ﬂattens the medial arch and creates over-pronation. Because the foot is longer during over-pronation, over-stretching the tough sheath running from the heel to the toes – the plantar fascia – is a risk. During over-pronation the heel bone will keel inwards. This will have a knock-on effect on the alignment, function and stability of the ankle joint. Unstable ankle joints are more easily sprained. The lower leg internally also rotates. It does not necessarily follow that the thighbone above the knee joint internally rotates to the same degree. In some instances this would lead to a misalignment within the knee joint, which then becomes inﬂamed. If the rear foot is rolling inward, the tracking of the kneecap (patella) over the heads of the shin bone (tibia) and thigh bone (femur) is affected.

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June 2010 Dom nation 41 Magazine

RUN OFF YOUR FEET

The patella cannot move smoothly and centrally through the femoral groove at the lower end of the thigh bone. The result is “runners knee,” otherwise known as patello-femoral pain (PFP). If the body alignment is forward, with the glutes trailing behind, the shoulders will stay square and stiff to counterbalance the weight of the head which is now forward of the base of the spine. The muscles of the neck and upper shoulders, far from being used to move the head and ﬂex it, are now straining to hold onto that heavy weight bouncing around on a wobbly stem. This sets up strain in muscles not allowed to relax. If the shoulders are stiff and unmoving, with just the arms pumping from the shoulder sockets, the upper body is a sack of potatoes on the pelvis. That deadweight transfers itself into your footfall. It is nigh on impossible to land lightly if your upper body isn’t counterrotating, and your upper body can’t counter-rotate if it’s leaning forward. If you’re not light-footed, then impact is a problem. Heel cushioning will lift the heel above the toes, and if that is by 2mm or more the bodyweight is tipped forwards. Lifting the heel also shortens the calf and the Achilles tendon. Repetitive actions with foreshortened muscles shortens the muscle and the associated tendons. Short muscles are at more risk of injury than ones the right length. And if your heel stops short of where it really wants to go,

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your Achilles won’t give you as much recoil action as it could. [A quick note here for Newton debaters: if your calves are a little on the short side, and the Newtons allow the body weight to fall neutrally rather than forward, it stands to reason that if you start wearing Newtons, your calves are going to be working initially in a more stretched position. So, you build your mileage sensibly, allowing the calf to lengthen naturally, rather than yanking it there, which is much more painful.] If a raised area of cushioning interrupts the fall of your heel into the step, your hip movement will be restricted, too. A locked and rigid pelvic girdle will send huge forces through your hip joint as your heel strikes. Your hips are designed to be free to seesaw gently up and down. If your heel is given the opportunity to sink towards the ground, one side of your pelvis will sink too, and of course, the other side will lift slightly – enough for your leg and foot to swing through without picking up your toes. Many people seem to be unaware of their pelvic stiffness or even that their pelvis should be mobile.

If you can, lift your hips alternately without bending your knees or allowing your upper body to sway. Now, instead of lifting up, gently push the heel bone down into its fat pad sitting underneath – and alternate. You will, if you relax, start to feel the hips very gently tipping and lifting, and if you let them, your shoulders will start to twist or counter-rotate. Over ten years ago, researchers at McGill University showed that gymnasts landed more heavily as the landing mat got thicker. Just as your arms ﬂail instinctively if you slip on ice, your feet, searching for the stable landing platform they need, instinctively land harder when they sense squishiness underfoot. Their research concluded that balance and vertical impact are closely related, and that “current available sports shoes ... are too soft and thick, and should be redesigned if they are to protect humans performing sports.” Don’t take my word for it, take your shoes off and give it a little go – on

RUN OFF YOUR FEET

an even field, on a running track, on the hard sand of a beach, as long as the surface is relatively free of debris. Within a few paces you will adjust your habitual running style to accommodate your instant lack of artificial support and cushioning. You will: ● Begin to avoid heel striking (it will hurt, straight-away). ● Begin to avoid toeing-off (that will hurt too, after a while). With more practice and barefoot conditioning (which does not happen overnight!), and perhaps with the confidence of a very thin piece of material between you and the ground in the form of the new era of “barefooting” shoes, you will: ● Run light-footed, landing somewhere between the beginning of the long foot bones and the ball of the foot (mid-foot/forefoot), keeping the foot relaxed so that it retains its flexibility and optimises blood circulation to the working muscles. ● Land more towards the outside of the foot, not flattening the arch but allowing it to support your body weight. ● Land with your toes pointing gently down (plantar-flexed) and your heel up. This allows your calf to control the descent of the heel via the Achilles tendon. ● No more than “kiss” the ground with the heel before the Achilles tendon rebounds the foot into the next step.

This will work your calf muscles double time, so be kind to them and build up distance slowly. ● Run with your feet almost skimming the ground, saving all the momentum for forward motion. ● Run with more power coming from your hamstrings and buttocks, rather than your feet. ● Run with a more upright stance, enabling your head to sit more stably on top of your mobile neck. ● Relax your breathing, as the upright stance allows more space for your diaphragm to bounce up and down between your lungs and your abdominal cavity. This also improves oxygenation to the working muscles. ● Run more efﬁciently, with a slightly shorter stride and increased cadence, minimising foot contact with the ground. ● Potentially reduce risk of injury once you have conditioned your body to do the job it was meant to do without assistance.

I cannot emphasise enough the importance of conditioning. Some of the muscles used when barefoot running are only used when barefoot. You are going to have to put the time in, before running, to wake them up. You need to get strong, get balanced, get stable – and then running in barefooting shoes is huge fun! You feel the warmth of sun-baked tarmac, the cold of the frozen ground, the cool of the mud, the squelch between your toes, yes a few harsh stones – but you learn lighter feet and to deal with it! There’s a feeling of freedom and connection with the ground that I simply can’t do justice with words. Feel it and choose your own words. I would like to ﬁnish by stating this is simply an introduction to another way. Not all runners get injured. There are plenty of runners who are quite happy in what they have been running in for years. There are runners who swear by their orthotics, and that’s ﬁne. I just want to suggest that there are other options for those who are tempted, frustrated, repetitively injured or just curious. “Born to Run” by Christopher McDougall is not just a great story about ultra races. It’s also an informative read about traditional trainers vs. barefooting. The Feelmax website is another source of research. Happy Running! 

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June 2010 Dom nation 43 Magazine

Meet the Member Ewan Laws Introducing Ewan Laws aka The IronKid

Ewan showing that winning smile in his custombuild buggy seat. Compression sensory-suit not available in the shops...

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Let’s start with your name and any akas... Ewan Laws, also known as the IronKid. How old are you (please)?! 2, and a bit. Do you have any family? Mum (Sam), Dad (Ben) and my older sister, Olivia. They’re not an entirely bad lot; I could do a lot worse. There’s a bald chancer I see a bit of, but his name escapes me. Where are you? Leafy Surrey, close enough to town for the nightlife, but not so far from some decent cycling country. How did you get into tri? It’s in the blood. My aunts and uncles are Ironman triathletes and I am born for this sport. Dad shows a bit of interest, but there are times where I wonder if he’s all there. Being the youngest middle-distance triathlete is my destiny. Did you swim, bike or run previously? Not so much as I would have liked, but it’s hard when you are younger and there are other things to be getting on with. My swimming is probably the bit I need to practise the most – hence the kayak. When and where was your ﬁrst tri? East Grinstead Tri (2010), although I skipped the swim because I’m not really a fan of pool swims. Chlorine plays havoc with my sinuses. It wasn’t too bad, although I need to work on my T1 – I had a total shocker.

What does the family think of your triathlon exploits? They’re all really supportive. Dad is very keen to join me in my training, which is really decent of him, and also means I can sneak in a power-nap or work on my nutrition strategy in the buggy. I have to tell him to pick up the pace sometimes, though! What has been your greatest triathlon moment to date? Seeing the massed crowds at EG, giving me props for the efforts. It’s good to know that the fan base is there and to give them some love.

Any other kit you love or want to tell us about? “Plum fruit pouch – it’s one of the best midrace snacks.” What’s the daftest thing you’ve done in a race so far? That T1. The AD is supposed to be before the race, not during! What is your motivation? I want to be the youngest middle-distance triathlete! With my family history I think I am perfectly placed and I know that I can get there. What bike(s) do you have? I’m running a fantastic double-whammy of kayak and buggy, with the power coming out of a tubo-charged Massi. I think there is a Fuji TT in the ofﬁng soon, but I’m waiting until the PAT isn’t too hideous. I’ve got to thank Advanced Elements for the boat; it’s totally awesome. And your dream bike? Got to be a Ridley Dean; those things are like bike ﬁlth. Quite partial to those Zoom scooter-bikes as well; they look like a laugh. How often do you train, and do you follow a proper training plan? I try to get out as often as I can, but it’s hard work juggling the training with the physio, speech therapy and signing; there really aren’t enough hours in the day. Longer or faster? I’m sticking with longer for now.

What HRM/GPS gadgets have you got? Ive got a fabulous sensory suit; it’s the bomb in terms of tri-kit. It’s got compression, but I’m not sure if I can dowload the data off it yet. I might have to ask Dad if we can do that. Help a faller or run on by? Medics all round in my family, so I’ll let them do the patching up while I get on to glory. Beer or no Beer? I’m more a juice and milk man, myself. My body is a temple. Socks or no socks? Socks; comfort is king as I believe a fat chancer once told me. Blonde or brunette? Couldn’t pick between them; I’m got enough love for all. Train alone or with others? Most of my training is done with Dad, and it is great to have the company. The view of his arse gets a bit tiring after a while though! What else would you like to tell us about? Got to thank everyone who has supported the Team Laws projec:; family, friends, everyone who makes the effort to come to the races and cheer us on. We couldn’t do it without you, guys, and you are helping us raise a stack of cash!

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June 2010 Dom nation Magazine

ALISTAIR'S SWIM

Alistair Brownlee. 2009 World Champion. Otley Reservoir, U

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Dom nation March 2010 Magazine

MMING FASTER.

.K. 6.02am. Training faster in a Helix.

www.blueseventy.com

THE WORLD IS SWIMMING FASTER IN BLUESEVENTY.

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March 2010 Dom nation Magazine

BEHIND THE BRAND

Tim Moxey is a man who has had more to do with the products that we at BCTTT use and consume than possibly anyone else. After working with blueseventy, Tim went on to found the hydration sensation, nuun.

Do triathletes make mistakes combining nutrition aids like nuun, Gatorade, GU, PowerBar etc during a half-Ironmen length distance?

Tim is a triathlete himself and this product is developing a real base among triathletes. We persuaded Conehead to pick his experienced brain for us.

Nutrition ﬁrst. To be honest, most athletes over-eat. Nerves get to them. We are programmed to worry endlessly about bonking, but how many people warn you about over-eating? Think of a ﬁre – you should throw twigs on it regularly and frequently and it will burn. If you throw a couple logs on there then it will go out.

Describe misconceptions triathletes may have about hydration or sports nutrition. There’s no one size ﬁts all out there. We’re all similar but different. That Faris Al Sultan can have a hot tex-mex the night before an Ironman (he does) doesn’t make it right for me (it’s absolutely not!). It’s become ingrained that we need more than water. We carry sports drinks but most of us can’t stomach that level of sugar or can’t take the taste. To solve this most athletes end up carrying water, too, and then sipping from sports drink then the water. This is mad – it ends up like a diluted sports drink. When your body gives you clues that it’s not happy (for example – you crave water) then you should listen to that. nuun was designed because I couldn’t ignore my body any more but i accepted that I need the “ideal” salt ratios of the sports drinks.

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Most do! But let’s look at this as hydration and nutrition, instead.

Your stomach is like that. Overwhelm it, especially in times of duress (racing), and it can shut down or rebel, and you start chundering. So little and often on the food/calories. If you start to bonk, you’ll know. Have a gel and in 15 mins you’ll be ﬁne –sugar’s quick to hit the system. My advice is to run the engine lean. Hydration. People are confused by what marketing tells them, so they have a sports drinks and gu’s and bars etc. If you have a carbohydrate (energy) drink in addition to gels etc then they will quickly go past the 6% CHO solution that sports drinks all talk about. The result can be the issues described above. Hydration is independent of nutrition. On a hot day you will drink more for the same ride than on a cold day; because it’s hot and your ﬂuid needs are higher. But your calorie needs are about the same (they stay the same ride remember).

TERRY MOXEY

If you have a sports drink you will be be taking more calories on simply because you were drinking more. nuun is hydration, and only that, so we let you drink what you want, when you need it and you can then eat according to your body’s calorie needs. What beneﬁts does nuun provide? Simply as possible – it is hydration without the nutrition. You can drink and replace ﬂuids and electrolytes without knocking your gut out of balance. It’s also for training; spinning for an hour? You don’t need calories for that but you do need hydration. nuun lets you hydrate effectively and properly without taking on what you don’t really need.

NUUN

How should triathletes manage their intake of nuun over a long distance event? Can you drink too much nuun? Your body is smart so listen to it. When people move from Gatorade to water it’s because their system is telling them there’s too much sugar/ﬂavour/whatever in what they are taking on. nuun takes away the factors that trigger the body to reject the drink they have. With nuun you should listen to your body and drink as much and often as you like. You cant really drink too much – your body is smart. Unlike water (which can cause hyponatremia) the electrolytes in nuun (and other sports drinks) make overconsumption pretty hard, or even near impossible.

Global June 2010 Dom nation 53 Magazine

Readers Rides A Spanish love affair

Orbea Triton Well, after reading Gazza’s Readers Rides in the previous issue, I have to agree with him, eBay is a wonderful place. My ﬁrst proper bike, a Giant TCR T mobile liveried roadie with Shimano 105 throughout, a bike I had wanted for years was bought for about £350 off that very site. Ok it looked a little big, but by pushing the seat right forward and the seatpost down a lot it was eminently rideable and I used it for commuting the 13 miles to work for a few months... until i got knocked off. The damage

cost more than the bike had done, and the 105 derailleurs and shifters were replaced with Ultegra. I was offered the opportunity to get the bike ﬁtted by Mike Taylor for a measly £15 during one of Conehead’s rookie days, and went along with my clip on tri bars (not yet on the bike) to see what he could do to get me riding faster and more comfortably. I knew the bike was a bit big, but it wouldn’t be a problem, right? Wrong. As I wheeled my bike onto the roof of Wentworth Golf Club, I saw Mike start shaking his head. Maybe he doesn’t like the colour scheme, I thought.

Well, Mike did what he could, but ﬁtting a M/L frame to someone who really needs a small frame was always going to present some difﬁculties. The adjustments Mike was able to make did have some effect on my riding, but I went away with the nagging

Frame: Orbea Triton Chainset: Shimano 105, triple Brakes: Shimano 105 Derailleurs: Shimano 105 Cassette: Shimano 105 Shifters: Shimano105 Wheels: Mavic Aksium Top: Jelly’s Orbea Ora

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knowledge that my bike didn’t ﬁt (or I didn’t ﬁt my bike).

was on the saddle properly and I was really comfortable. I couldn’t wait to get home and have a ride. Unfortunately, the M6, M40 and M25 all conspired against me and I didn’t get back until after dark.

I loved that bike, I had spent years looking at it and wanting to be able to afford one, and when it came along on ebay for silly money I jumped at the chance without properly researching the size - surely the guy selling the bike was telling the truth when he said it would be fine for me? However, the seed of doubt was sown and so I sent Mike an email asking him what he would recommend size-wise and within my very limited budget. After a couple of days nervously waiting to hear back from him I got a reply which had a few suggestions in. I knew that I would be taking a step down quality-wise in comparison with the Giant because it had been a very good deal, but a better fit was probably worth it. A couple of days later, Mike called me to say that he had something that I might want to look at: it would be an excellent fit, and was made with triathlon in mind. He sent me a picture, which immediately became my screensaver. The frame was by a little Spanish company called Orbea, was the right size, came with carbon forks and could be built up using the components off my old bike and a

couple of nice new bits which were afforded by selling the Giant frame once stripped. I chatted it over with the other half, and, once I’d acquired permission, I went up to Bridgtown to get the bike built. After a long drive I arrived and wandered into the shop to be hit with a wave of carbon loveliness. I was given a cup of tea and had a wander round while the Giant was being stripped down ready for rebuilding as an Orbea. I saw the frame and knew I’d made the right decision to give up the TCR. As it was being built up Mike and I discussed whether some parts needed changing, and when I left the shop at the end of the day I had a new pair of thoroughly bomb-proof Mavic Aksium wheels, which were lighter than my previous R550s, though with less of a profile to the rims, and a new compact chainset to replace the triple. I also somehow ended up with a Bontrager carbon seatpost (it matched the forks). Before I left, my tribars were attached and the bike and I were fitted to one another. Even just on the turbo during the fitting I could believe how different it felt: I wasn’t stretched out, my bum Top: White MicroShift rear derailleur Left: Totally pimp wheel hubs for the discerning blingerati.

On my ﬁrst ride I didn’t want to get off; going up hills was easier, cornering was completely different and the whole thing showed me how much I’d been missing by having a bike that was too big. The compact was a great addition, I had to work a touch harder, but all my usual hills were faster, and my commuting route times started to drop. The bike has remained unchanged since, and I still get excited going out on it - especially for those longer hilly rides which have become a staple of my training for Ironman Switzerland. All was going well, until, in a passing chat with Mike about TT bikes earlier this year, he mentioned that he had a 2009 Orbea Ora for sale...

Orbea Ora By this point I had finally sold the Giant frame (for more than I had originally paid for the whole bike) and was deep into ironman training. I knew I wanted a TT bike - hence it coming up in conversation - and I was already thinking about the Orbea Ora. Again, Mike was able to help as he had a small frame from 2009 that was on sale, and I jumped at it and paid my deposit. I was hoping to have the bike in time for the France training camp, but having ordered a seatpost a few months previously it had still not turned up from Spain so it was not to be. I was further justified in my decision to get a TT bike during the camp on a ride with Mike and a couple of the quicker guys who agreed that I would be significantly quicker on a TT bike and my riding style would be suited to the TT position.

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June 2010 Dom nation Magazine

Readers Rides A Spanish love affair

Eventually the seatpost turned up, and the time had come for me to make the trip up to the Midlands and discuss components. I had already bought Conehead’s old Zipp Vuka bars (a fantastic piece of kit), but was very aware that I didn’t want to completely bankrupt myself and was planning on black shimano 105 throughout as the weight differences could be achieved by losing weight myself, and the black would look good against the frame. The ﬁrst thing to discuss was the wheels. As far as I’m concerned, the most important places to spend money are on the frame, then on wheels, then on components. We narrowed it down to Reynolds Assaults or a set of 4ZA 50mm deep wheels (4ZA are Fast Forward wheels rebadged by Ridley for their bikes). After a long discussion about aerodynamics I plumped for the 4ZAs for a few reasons: 1) they were a bit cheaper; 2) the beneﬁts of the Assaults over the 4ZAs would be almost nonexistent; 3) I’ve never seen 4ZA wheels and it’s nice to have a bit of originality.

We then set about discussing the components. My plan of black 105 throughout was met with approval, and we held the components up to the frame. The black components looked good against the black and white frame. Mike then threw a derailleurshaped spanner in the works when he held up a white Microshift derailleur to compare with the black one. It looked awesome. The white looked even better than the black, and, again, it’s a less well-known company. We got to the chainset and things started to go a little wrong. Somehow I ended up with a Zeus carbon crankset on a proper grown-up double. I was stunned when everything was priced up and I ended up within budget (just) but with an absolutely awesome bike. We spent a couple of hours setting the bike up and ﬁnding where I would be most comfortable, which meant I ended up leaving late, with the instruction from Mike to just go out and ride it as much as I could.

Left: Curved downtube of the Ora hugs the wheel proﬁle. Top left: Cockpit includes freestyle edges by Atherton. Top right: FSA Zeus chainset.

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I did just that. I’ve already put several hundred miles onto it, and adore riding it. I ﬁnd the aero position very comfortable and not too aggressive - perfect for Ironman, and I run much better off it than I do off my road bike. Those of you who have ridden with me and can compare the two bikes will vouch for the difference it has made to my speed. For the same effort I go faster, quite considerably faster. I didn’t know it would make such a difference, but it did - I’ve even got data to prove it (ok, it’s tacx ﬂow data, but nonetheless it’s data!). I’ll never grow out of this bike, it will always be better than me: I can only hope to become a decent enough triathlete that I can do it justice.

y b a B y l l Je

his excellency the Vice Supreme-Grand Master

Frame: Orbea Ora Bars: Zipp Vuka Chainset: Zeus (FSA) carbon 53/39 Brakes: Bontrager Speed Limit Derailleurs: White Microshift Cassette: Shimano 105 12-25 Shifters: Shimano Dura Ace Wheels: 4za 50mm

GULF PHWOAR After a winter of hail, snow and near total darkness in the frozen Scottish tundra, ShadowOne1 deserved a bit of sunshine and warmth. New to the scene of triathlon and offering an unusual set of distances to go with the fat pay packet for the winners, is the Abu Dhabi triathlon. Showing off to the pros and media is one thing, but what about the age-group masses that make this sport great? Steve tells us exactly how much sunshine he collected on this unique new racing experience.

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June 2010 Dom nation Magazine

Rather than give a race report only I though I would give a lowdown on the build up to the race from the moment we left Dubai and hopped on the “bus” to take the journey to Abu Dhabi. DAY BEFORE RACE The plan was to get up early and get something to eat, finish packing the cases in the hotel and then get the bus over to Abu Dhabi. The mandatory race briefing was at 1pm and the journey was going to take a few hours. Time was of the essence, and after finishing packing and heading downstairs we got the concierge to get us an estate taxi, as the bike box that I had hired from Bridgtown Cycles would only fit a normal-sized car with the back seats down, and that would’ve meant Lynda couldn’t get in the taxi. We got to the bus station where there were two choices of buses - the shuttle service or the stopper. In my wisdom I decided to listen to Lynda and got on the shuttle service. I asked the driver to open to the boot of the bus and it was at this point I realised that this was going to be a long bloody day. The inside of the boot resembled a skip; to say it was disgusting was an understatement. We get on the bus and set off for Abu Dhabi. Initially it was fine as there was lots to look at while we were travelling and the first hour passed easily enough. While I saw some odd things in Dubai – having the bus stop on the inside lane of the freeway to drop and

Chilling by the pool. I may look calm but inside I’m a bag of nerves. Global

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pick people up was something that I’ve deﬁnitely never seen. Imagine doing that on the M6! If the day started odd then it would only get worse as it went on. When we got to the bus station the fun really began. We had no idea where to go and nobody appeared to speak any English. I had my race map with the actual address of the hotel on it and about seven taxi drivers appeared to try and take us to the destination but not one of them seemed to know where the hotel was. There was a taxi driver who was insistent that he was going to take the bike box away - he was having a laugh – that bike never left my side. Finally we found someone and loaded up the bike box. When I closed the back door the taxi moved about two feet, which I hoped was the hand brake not being on, but when I got in the taxi my fears were conﬁrmed. This thing was effectively a rusty skip with wheels – the speedo didn’t work, rev counter didn’t work, the hand brake was on, and I had a look about and there was no meter.

“...at this point I realise that my tri suit is lying on my bed at home...” So we set off in the taxi and the taxi driver tells us in broken English he knows what he’s doing but then he stops to ask a taxi driver where to go! Then goes down the wrong road, asks another taxi driver how to get to the hotel, about turns and takes us down another road. The hotel was only supposed to be 10 minutes from the bus station but this was taking over half an hour and it was safe to assume that he didn’t know where he was going. We eventually get to the Park Rotana and since there was no meter he said 30 Dirham, which I grudged since I didn’t have time to argue as it was cutting ﬁne to register. So we got out the taxi and unloaded the bike, gave the driver the money and he started saying 50 Dirham. By now his English had improved.

ABU DHABI

rather than wait any longer Lynda decided to sit in the back with the back seats half dropped against her back. I’m surprised she didn’t get out the car crippled! We got to the Hilton and set about bagging my stuff up – I had a bike bag and run bag. I decided that a clean change from swim to bike was in order, and it was at this point I realised that my tri suit was lying on my bed at home. Can this day get any worse?

There was a swimmer in this pool that was part ﬁsh. Obviously I would need to overtake him on the bike now!

By now a scene has evolved outside the Park Rotana. Thankfully the security at the hotel were brilliant as the taxi had no meter then the driver was breaking the law. The security told the taxi driver that he was fortunate to have the 30 Dirham and to leave. Phew. I didn’t want this day to get anymore stressful. I had registered and picked up my free goodies and we had to wait for the mandatory race brieﬁng at 2pm. It turned out that it was just a regurgitation of the race booklet and in no way was it of any use.

was bricking it in case they closed the transition zones. The Park Rotana was 20k away from the T1 and T2, whereas I was staying in the Hilton which was directly outside both transitions! Why didn’t the race organisers pick a more central hotel and spare everyone the mucking about? Outside the hotel a huge queue formed as everyone who was at the brieﬁng now wanted a taxi. When we do get one the bike box again was too big, but

I had my Speedo Jammers with me so that’s what I wore for the swim. After building the bike and packing the bags I jumped on the bike and headed to T1. All the way there the rear wheel was rubbing badly. I had trued them before I left so the bloody wheel must have taken a bash on the ﬂight. I now needed the wheel trued by the bike mechanics that were at T1, after which I racked it up and put the bag on the peg. This was the last time I’d see Battlecat before the race. I at least remembered to let the air down on the tyres so that they wouldn’t explode in the heat and I had just realised that I had no track pumpI only had two canisters of CO2, I had to hope there would be loads of people in transition with a track pump!

We had to leave and get to T1 and T2 to rack the bags and bike. I still had the bike to rebuild at this point so I

Transition was a busy place.

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RACE REPORT

Lynda wasn’t allowed in transition so I headed off to set-up Battlecat by myself. After the worries about the lack of pump I was grateful for the nice German man who let me borrow his track pump. I think he was getting annoyed as forgetting track pumps seemed to be a common theme with other racers. At one point my heart was in my mouth as it looked liked the tub I had replaced before I left was losing pressure. Thankfully it was the track pump not connected properly. I was having palpitations at the thought of changing that tub in T1. Entrance to T1 and the Emirates Palace Hotel – Amazing

T2 was a five minute taxi drive away, or by foot at least 30 minutes. To the white pale skinny bloke from Scotland it felt about a million degrees already and there was not a taxi to be seen. After walking halfway we finally found a taxi, and just to get the air conditioning was good. We arrived at T2 and the run bag was put on its peg. I was officially race ready. After this, we decided to chill out and take it easy for the rest of the day. We spread out by the pool and the fear was eating me. I’ve never even tried this distance, let alone in the heat and the swim was really worrying me. I’m quicker in a wet-suit but they were banned because of the heat. As I was lying by the poolside, there was a swimmer in there. Blatantly he was in the triathlon and boy, could he swim. This made me feel worse as I was now convinced I would crash and burn.

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RACE MORNING I didn’t sleep well at all as I was still feeling anxious about the swim. Even though I had swum the distance many times I hadn’t done it from a beach start or these race conditions. I wasn’t feeling conﬁdent but I put this down to it being my ﬁrst long distance. I decided to have a light breakfast of some cereal and a couple of bananas, got one of my bottles out the fridge and had an energy drink en-route to transition.

The other issue with the bike was it was soaking wet. Now I’m not sure if it was sprinklers that had been set off or just morning dew, but the bike was soaking. This was going to bite me in the arse later on. I dried the bike down and felt all set and ready to go. With the bike ready I decided to get set for the swim and have a quick recce of T1. Without a shadow of a doubt there was some serious bike-porn on show. At this point I think a massive thank you should go to Dan Brook. He was The Cat is Ready!

ABU DHABI

“...a quick recce of T1... there was some serious bike-porn on show. ...” setting up his bike and he politely said hello to me while I was watching. I wished him luck and he also wished me luck and let me take a picture of him and his steed. Massive respect, Dan, you didn’t need to speak to me but you took time out! SWIM I headed out to watch the pros take off. A helicopter was overhead for the race and was causing no end of problems. It was causing the water to wave up quite badly as it was so low. I had my own worries – the fear, but It was about this point I met Stu from BCTTT who helped calm my nerves. It was really good to speak to Stu and I’d love to hear his thoughts on the race. I was in wave four for the race and to be honest once I was in the water I forgot all about my fear. Once we’d started the

Phil Graves’ bike

only thing to concentrate was the really salty water. I got a tow from someone else and drafted them for a bit until I got my pace then I passed them. I was out the water relatively sharpish and there were still a good few competitors in the water when I got out. I would’ve liked to have swum quicker but I knew there was still a lot of work in front of me so kept it easy. At the swim exit there were showers to wash off the salt water from the body, to reduce the risk of chaffing. It was my intention to have a complete change at T1 and T2. I had only been training for Abu Dhabi for 10 weeks so for me it was all about comfort, not speed After the complete change into cycle gear at T1 off I went, but by the time I left the change tent I was shocked to see there were hardly any bikes in T1! Afterwards I realised that there were three waves before mine so T1 was going to be empty. BIKE The bike leg is flat. Really flat. As you head out onto the completely closed roads you couldn’t fail to go fast. Initially Eventual winner Julie Dibbens’ steed

Dan Brook, all round nice bloke and owner of a teeny tiny Cervelo

I started off keeping the speed at around 20mph and I was catching people along the way. The bike was ticking along well and I was keeping nice and aero. Mentally, I was in a really good place – if there was anywhere in the race I was going to make time this was it. As I headed out of Abu Dhabi I had passed nine people, doesn’t sound like a lot but the nine people were well spread out and I was making good time. The ﬁrst 20k was completed in just over 30mins and I was loving it. My favourite– Argon18 E114

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RACE REPORT

It seemed a little low and my marker had come off, so I lifted it a little. I attributed this adjustment to the pain I was getting in my lower back. I was struggling to hold any aero position and it was back up onto the hoods. On top of this the heat was getting worse as you headed out into the deserts up the freeway to Yas Island. My HR and speed were dropping and I started to lose focus. The biggest problem was keeping concentration, and then the Yas Island F1 Marina came in view and it looked amazing. The power was put back on the pedals and I was away again, just the lift I needed. I always had in my head that the route was ﬂat, except for the climb to get to a bridge. On any other day, in any other country, it would have been an easy climb but in that heat it was torture. The route meant you had to climb it three times and while the ﬁrst time was okay you knew you still had another two to go. I have to salute the guy who I passed at the 20k mark, on his mountain bike with proper mountain bike tyres, had his head down, looking at the ground and sweating very heavily. Everyone who was passing him was trying to encourage him. Was he going to make it? Why was he doing on that bike in this heat? I was keeping on top of my nutrition well and the bike leg was fairly uneventful except my chain was squeaking. A quick look down showed

The cat was raring to go… shame about me and my belly ﬂesh! Damn those bike shorts! Global

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me that in the heat the chain had rusted. I had had the bike checked over before I left and was all oiled up, so my best guess was that while the bike was in T1 the water that had soaked the bike must have washed off a good bit of the lube. My only hope was that it wouldn’t do any damage to the bike. The squeaking was constant and was a worry to me. My other problem was a novice mistake of my own, though. When I built the bike after arriving at the hotel, I had looked at my saddle height.

It felt like ages from when I ﬁrst saw the F1 circuit in the distance to the point of entering the circuit. Once you were on the tarmac it was simply amazing. The tarmac was super smooth, even better than the freeway we had come off to get onto it. I always envisaged I would keep a decent pace and try and take in the surroundings when I got there, but once I was on the tarmac there was only one thing on my mind – nail it – and that’s what I did.

ABU DHABI

If I’m honest, I was trying to keep racing lines as if I was in the F1 car. Going round corners as low as you dare go, swinging back out to the kerbs and putting the power back down. One of the best sights was having the boats docked up in the marina at the hotel, round the corner onto the home straight then round to see the huge Ferrari building right in your face. The only downside was that I was only getting to go round once! My expectations of the place were more than fulfilled and the place truly has to be seen to be believed. It had lifted my spirits up and I was back in a good place again. I left the marina and returned to the freeways which, it has to be said, put the British roads to shame. There were about 40k still to go and while the first 10k were fine, I soon lost concentration and hit the Abu Dhabi version of the cateye. These things are bloody massive, so the first thing on my mind was getting a puncture. I stopped for a minute to check the wheel and then set back off again.

“onto the home straight then round to see the huge Ferrari building” around me, as there isn’t much to look at by way of scenery. I saw the guy on the mountain bike from earlier, sitting on the opposite side of the road and parked up against the concrete barrier. He seemed to be getting some shade while waiting to be picked up. It looked like the poor bloke had given up. On the ﬁnal climb up to the bridge I seemed to catch a second wind and started to catch a few people again. My spirits lifted and

I started to feel good considering the circumstances. RUN I racked the bike, helmet off and ran into the changing tent to get my run stuff. All of a sudden I found I couldn’t remember my number. I stood for about a minute trying to remember it and yet it didn’t strike to me to check my body marking. I actually felt delirious. I went to the wrong number twice before remembering my own and then couldn’t work out where the run exit was. I was kindly put on the right path by a marshall who thought it was funny that I didn’t know where the heck I was going. To be honest I don’t think I even knew who I was at this point!

I was quite angry with myself for the lapse in concentration, but these things happen. Once I was back on the freeway I was passed by the pros. While nice to see them blast by it was a bit demoralising as they can keep that power down for the entire distance. The sun was beating down and all the time I could feel myself losing power and my heart rate was dropping. The heat was starting to get to me, but when I was managing to get aero I found that I ended up looking all Yas Marina race circuit, winner of fastest, smoothest, most lickable tarmac award, 2010.

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RACE REPORT

Arms in the air I crossed the line and fell to pieces! I think the pictures tell their own story. I was feeling a bit like shit because I hadn’t done as well as I had hoped, when Lynda reminded me that the clock had started when the pros started and that as I was in wave 4 then my time wasn’t as bad as it might have seemed! My time was nearer the 5hrs 30 minutes mark, which was under my target time 6hrs by a good margin.

The lonely walk back!

As I left T2 I found that my legs woldn’t move. I tried hard to run but it was proving really difficult. I made a deal with myself to run to a specific point and then walk to the next. The heat on the run was reflecting back up off the painted pavements – it was unbearable. Largely the run passed without any note – I struggled to run and this continued to the end. At one point I saw a pro coming towards me with a film crew behind. At this point I was running and as the film crew passed by I stopped stone dead and just about dropped to my knees!! It was a classic moment, no way was I taking the chance of getting caught on camera walking! On the final part of the run I saw a few pros, including Phil Graves, heading on their second loop and they were walking. It made me feel a better to see

After the ﬁnish Steve enjoys a welcome icepack. Global

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I’m nearly there!

them struggle in the heat as well. As I headed towards the ﬁnish line I was looking for Lynda, just something to get me over the line. I couldn’t see her but I know afterwards that she was there, because she caught me walking! Closing in on the line I could hear the PA system and that lifted me again to run. I was determined to cross line at a run, and the ﬁnish line says it was 6 hours 32 minutes, which seemed a bit wrong.

I’m really chuffed with the result and to be part of the ﬁrst ever triathlon in Abu Dhabi is something I’ll never forget. The cycle round the Yas Marina was awesome and made the bike leg all worthwhile. If there was no cycling round that circuit it would have been majorly boring. I’m pretty sure I’d like to race this again and if I ever do then I will make sure I give myself more than 10 weeks to prepare for it. I didn’t have the best training – sub-zero temperatures and being under about 2ft of snow over the winter is never good preparation for a triathlon in intense heat.

Aloha Hawaii! BCTTT travel the world to be at the most spectacular races. Adu Dhabi and Escape from Alcatraz are iconic races but the spiritual home of triathlon racing is Kona. This year we represented the age group masses with Conehead, RocketRon and James taking on the big island. Read the race report exclusively in the September issue to hear how they fared with the coffee bars, crystal clear water and the stiďŹ&#x201A;ing heat of the Queen K...

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Ask the Bomber

lved o s s m e l b r pro

you

We’ve all heard of it, some of us have even been lucky enough to see it – every month the Black Bomber (founder of the BCTTT’s bike) answers your questions on bike related matters. Got an innocent rookie bike related question and want a condescending reply laced with sarcasm from the uber TT bike? The Black Bomber has it for you...

Ok – so I’m meant to answer your questions on bike related matters. I have no idea why as I am far too fast to even consider whatever is going through your slow brains. You should all count yourselves lucky I’m taking time out from my schedule to deal with this; I’m in Hawaii now, ready to tear up the Queen K in V2.0 mode. I’ve just ﬁnished off a 3hr ride through the heat of LA so I’m in a fairly good mood, if we can keep it brief...

Pussy whipped

Madone-ing delay Dear Black Bomber

Dear Panicky in London

Dear Bomber

I’ve been languishing in a Taiwanese factory for 6 months while the bike company work out who to send me to. When I ﬁnally arrived in the UK I become the subject of a custody battle and only made it to my owner last month. I’m not sure I will live up to expectations after the wait and he won’t take me out. Panicky, London

Whine, whine, whine. That’s all I seem to hear from road bikes. You’ve got nothing to worry about, so stop your whinging and get out on the road. If he looks reluctant then cast him some alluring glances from the shed. When he sees how bloody fast you are you’ll be glad for a rest when the winter comes.

I had a jolly life living in a garage, having spent many years long service with some small kids. A pink-haired fellow rings up and tells me it’s all change and I’m in training for some forthcoming club championships. I’m only little but I have a splendid bikecomputer on the front and 20” ﬁve-spoke aero wheels. It all sounds rather delightful! WildCat, in Bracknell

Dark Allez Dear Blackers

Dear WildCat Why are you writing to me then? Face it, pal, you’re bollocksed. What you don’t know is that when he gets hold of you it’s going to be off with the basket and spokey-dokeys, off for a respray and some carbon pedals. And it won’t be delightful when I’ve ground your poxy little wheels into the ground, either.

I am a well-abused Specialized Allez who has just discovered that my owner is going to jilt me and buy another bike. I’m heartbroken; we’ve had such wonderful times blasting around the West Country and I can see the inside of the garage looming. What can I do to win him round? Desparate, Wiltshire Dear Desparate You could try and kill the rat next time you are out; bundle him off on a high speed descent and see how he likes it. But as you are a Specialized I doubt you could even work that out properly, could you? He’ll be glad to be shot of your useless arse and if you are lucky you can look forward to winters wearing mudguards and picking grit out of your chain. You bloody deserve it.

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Got a question for the Bomber? Life skills and race positions lacking but own a carbon monster? The Bomber has the answers, so send them to ed@bcttt. com and we’ll see if it can be arsed.

KYLE'S SWIMMING FASTER.

Kyle Leto. Pro triathlete. Oceanside 70.3, U.S.A. 7.02am. First out of the water in the new Helix—it’s debut race in the U.S.

Image courtesy of Tim Carlson.

www.blueseventy.com

THE WORLD IS SWIMMING FASTER IN BLUESEVENTY.

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Dom nation June 2010 Magazine

on the road The BCTTT have a group section at MapMyTri where members can share their bike and run routes before or after rides.

This issue’s offering comes from Mickwood and is his favourite jaunt through the Peak District.

Just look for the ﬁnest triathlon team in the known universe, become a member and see what those close to you are recommending.

Location: North West, (Chesterﬁeld) Distance: 30mi (48km) Ascent: 430m See for yourself at: http://tinyurl.com/bctttpeaksride

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30 mile Peak District ride Route by Mickwood

Some of the East Midlands Chapter of the BCTTT may recognise this route as it was the first ride we did. It’s an extension of one of my favourite routes and takes in a good chunk of the Peak District and shows it at its best. Usually I’ll ride from home and pick up the route at Beeley Moor. This means I begin with the exhilarating 2 mile downhill section into Beeley village and from there on to Chatsworth. Chatsworth would be where I would suggest most people considering this ride choose as their start point. Calton Lees car park is a great place to begin from. Parking is £2 and also offers WAT/ BAT officers a few options while you whizz through the Peaks. Chatsworth Garden Centre is a short walking distance from the car park and with its café, and the House itself and children’s play farm are about 15 mins walk from the car park. Alternatively, head down to the River Derwent, which is located in the rolling fields of Chatsworth estate, take a picnic, some games and have fun! If you feel the urge you can also swim in the river which offers some OW swimming between the 2 weirs. Once the goodbye kisses have been exchanged and the ubiquitous lie, “Shouldn’t be too long, dear”, you’re off! Initially, the route takes you through Chatsworth’s grounds and as such you’re immediately surrounded by greenery and the beautiful Chatsworth Hall. Dependent on time of year, cattle, sheep or magnificent stags can be seen strutting around their world. The road rises and takes you through Pilsley to the westernmost section of

the route before heading north through Hassop. Passing Hassop Hall the road becomes a devious li’l mistress and you’ll realise you’ve been riding gently uphill for a long time and the legs begin to tire and burn. If the legs are aching then stop at Outside at the cross roads at Calver. A great café with good food, particularly for vegetarians, which can be enjoyed in the sun on the outdoor tables. Continuing through Calver follow the main road skirting past Eyam Village (site of the infamous plague incident – read your history, folks!) and towards Grindleford. Begin to enjoy the undulating terrain on fairly good roads, and the scenery of Froggat edge revealing itself to you on your right. Entering Grindleford take a hard left and up a short, steep hill, which will eventually mirror the Derwent on your right-hand side. Follow this tree-lined road into Grindleford where options abound for a rest break. There are a plethora of cafés, shops and pubs before the next section, which is the real crux of the ride. Alternatively, you can stop further along at Hathersage. The road to Shefﬁeld is, shall we say, challenging! This is not only from the gradient of the hill but from its relentlessness – it drags on for approx 5 miles! That aside, it’s doable and the beautiful scenery of the National Park is your reward. If your legs tire or if you came straight up without stopping at Hathersage, then there is the Fox House, which is almost at the top. A good country pub, if not entirely authentic. Here you can get fairly good food and a variety of beers...ahem...juice, or water for your rehydration powders!

On the top of the moor you take in the breathtaking scenery and then wind your way down towards Owler Bar. Here, double back and up, over and along the road which heads back into Baslow. After a welcome downhill section turn left to climb back towards Chesterfield and eventually on to Holymoorside. Along here is home of some lapwings, peewit’ing through the air. A little later you may be lucky enough to see the buffalo munching the grass, some of which are found on the menus of local pubs! Turning right at Holymoorside and up the final hill you quickly find yourself on top of Beeley Moor. Taking the foot off the gas a little, enjoy a great downhill section taking you into Beeley village, with houses and cottages decorated in the standard “Chatsworth Blue.” Finally, you cross the river and ride back into the Calton Lees for the finish of what is my favourite local ride. It takes in the scenery and wildlife of the Peak District while allowing a good mix of hills and coasting sections synonymous with riding in the National Park. 

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blueseventy RZR CARBON GOGGLES WINNER! Drawn by Jason Gardner in a break from being sworn at while being coached at Bath Uni, we are pleased to announce the winner of the blueseventy RZR carbon goggles raffle is the West Country’s own Chris Dearing. The £70 carbon beauties, like the ones below, will be on their way to you as soon as Conehead can find a jiffy bag big enough. Enjoy the goggles Chris, well lush, in’num?! Look out for another raffle of shiny things coming soon to the forum...

Global 66 Dom nation June 2010 Magazine

HOW NOT TO BUILD A BIKE

We’ve shown you in past issues how to maintain some parts of your precious bike. For those of you who can’t wait for Issue 12 to ﬁnd out how to realign the brake blocks or cut down a steerer we got Mark to build his fabulous Look frame up and tell us where he went right and wrong.

LOOK, BUT DON’T TOUCH

For this maintenance article you will need cables, allen keys, the other sort of allen keys, a hacksaw, more cables, patience, a hammer, and a useful LBS. Over to Mark...

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HOW NOT TO BUILD A BIKE

The big day had arrived – I had the frame, which had been sat on the work stand looking pretty, but it had stayed idle until my tool kit arrived. The front and rear derailleurs both go on with very little trouble – thankfully my torque wrench had arrived so no problems with over tightening. A torque wrench is the most important tool for a carbon frame as far as I can tell. So, with the front and rear derailleurs on what now? The handle bars – but as I don’t own a hacksaw I haven’t cut the top off the steerer tube. It also means I can’t add the headset – minor details I can get back to later but for now the stem and bars are on – of course, they aren’t quite centred properly because, well, I didn’t think to measure anything.

So I take them off and start again. The bike is starting to take shape. Next, brakes. I hadn’t actually ordered any brakes, which meant a 2 day delay while I find, order and then wait for delivery. I managed to find some great Mavic brake callipers for less than half price... bargain. When they arrive I start to put them on and then realise that I have them on the wrong way round. Who knew there were different brakes for the front and back?! The one I was trying to put on the front wouldn’t go, so I put it on the back and it worked fine. Then I try and put the first one on the front. After 10 mins of turning the screw to hold it in place, I realised that actually this isn’t working.

But why not? It seems that brakes come with a short screw for the back and a medium-length screw for the front. After 10 mins research online I found out that carbon forks are thicker and need a longer screw to hold them in place. I needed to ﬁnd a long retaining screw, so I took a trip to the LBS where they didn’t have any. The shop is really pretty crap. Eventually I ended up heading to Evans near work who gave me the screw for free! Brilliant, and it means I can get the brake callipers done, and with only a 4 day delay!

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HOW NOT TO BUILD A BIKE

Moving on to the chainset – being a conscientious sort I didn’t research anything about groupsets before buying one. Bike Numpty Lesson One – research what you need and buy that. It seems that unlike the BMX I had when I was 12 the new Campagnolo ‘ergopower’ groupsets don’t need a bottom bracket as it’s all built in to the cranks. I didn’t realise that and spent 45 mins trying to work out how the bottom bracket I had bought attached to the cranks, drawing on my rather sketchy memory of taking that BMX apart. When I eventually discovered I didn’t need the BB I found that I needed a very specific long 10mm allen key to fit the cranks. I found the precise Campy tool but thought that nearly £20 for an allen key was taking the piss and tried to find a cheaper alternative.

After 3 days, visiting 5 bike shops and innumerable websites I caved in and ordered the Campag allen key. When it arrived 4 days later I started to have something resembling a bike. Of course, my torque wrench only went up to 25nm and the chainset needed to be tightened to 40nm, so in the most scientiﬁc way possible I gave it a big old turn as tight as I could and hoped that was enough. Now comes the fun part – the cables. I refer you back to Bike Numpty Lesson One, as it seems that because of the gear levers being at the end of the aerobars and the internal routing normal road bike cables are not quite long enough. Of course, I hadn’t bothered to research that which resulted in 4 days of swearing and damaging cable after cable. I went through 3 sets before giving

up in a huff and shouting at the bike. It was clearly the bike’s fault and after all a good workman blames his tools or so the saying goes! Still in a huff I moved my attention to the brakes. After placing the brake levers in place I couldn’t work out how to secure them, bringing me to Bike Numpty Lesson Two – find out how to use the things you have bought. Eventually I found the screw that secured them and proceeded to “test” that it worked. It did, but of course now the metal bit that screws up over the brake, expanding in to the tube to hold it in place, had expanded. This meant that it wouldn’t fit in the end of the bars. I referred to Bike Numpty Lesson Two again. It took about 4 hours and the rather creative use of a hammer and pliers to get everything close enough to the right shape to fit into the bars, but it was a bloody tight fit. And then it was back to the cables, which were predictably a bugger again. I managed to pretty much destroy a set of brake cables to go with the gear lines. Turning to the plastic covers, I wondered “Do you run the plastic cover all the way up to the lever?”

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HOW NOT TO BUILD A BIKE

I managed to get the other one started by hand, but then when I turned to the torque wrench it would keep falling out. After 5 attempts I realised that I hadn’t changed the direction of the wrench, which meant that I would start it by hand, and then undo it with the wrench. I ﬁnally manage to get it on and decide it’s time to call it quits for the day.

It seems that you might but, of course, I don’t really know and rather than research I decided to guess. Bike Numpty Lesson Three – don’t guess, ﬁnd out! By now I have 3 sets of damaged gear cables – which are incidentally the wrong type of cable, and 2 sets of damaged brake cables, which are unsurpisingly also the wrong sort. Where do I go from here? The obvious answer seemed to be the pedals! I know how to ﬁt pedals; I’ve done it plenty of times! My previous pedals were Shimano, but having bought a lovely Look frame I decided that some Look pedals were in order.

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Knowing how to attach pedals as I do I try to attach them with a pedal wrench. It seems that Look pedals don’t use a pedal wrench and screw in with an allen key instead. – Lesson One strikes again! So I start to put the pedals on and the ﬁrst one goes on easy – a torque wrench is brilliant.

I started the next day with renewed optimism. After all I had what looked like a bike. It had pedals, handlebars (base and aero), chainset, and front and rear derailleurs. The levers were all in place and all that was missing were the wheels – sat patiently in their bag – and of course, the chain. Strangely, I had no problem with the chain. I put the wheels on and the chain went on as it should. I actually followed Bike Numpty Rule Number Two and read the instructions.

HOW NOT TO BUILD A BIKE

Then I attached the saddle. I had yet to cut the seat mast as I wanted everything else sorted first. The bike looked a little out of proportion as the saddle was about 5 feet high and might fit a weird giant, but not me. So I measured the saddle height of my other bike from the bottom of the pedal, and went to mark the seat mast to the same height. I decided I’d better keep a little seat post just in case, as I definitely didn’t want to cut it too short. I added 3cm just in case and then leaving my thumb to mark the position, grabbed the tape. Now, most people would have measured again, just in case but instead I just get a bit of tape and stick it above my thumb. The observant among you would think that was probably the wrong side of my thumb and it was. Having successfully marked the frame I decided to finish for the day. Having destroyed more cables than a reasonable person would have bothered with I decided that it would be best to get someone who knew what they were doing to run the cables. While they were at it they might be better to cut the seat mast and steerer tube as well. I still hadn’t bought a hacksaw anyway.

So I took it to the LBS and conﬁrmed that they should cut the steerer tube to ﬁt 2 spacers and the stem, and cut the seat mast to the top of the tape. I returned a few days later to pick her up and she looked great, but the saddle seemed a little high. The bit of tape that was put on above my thumb and not below, that could explain it. Rather than admit my mistake to the bike shop and ask them to re-cut it I rode home with a saddle so high that I

couldn’t reach the bottom of the pedal stroke when perched on it. This meant that I had to ride home standing up, with the gears on the end of the aerobars – this was not a lot of fun! I still needed to deal with the seat mast, so I went and bought a hacksaw. I learned to measure, check and check again before setting tape out to where I should cut to. With my heart in my mouth I started to cut.

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I don’t think that petriﬁed goes anywhere near describing what I felt at this point. After all, the frame was more expensive than I care to think about and if I get this wrong then it’s pretty close to ruined. To add to the feelings of fear the saw wouldn’t move. I couldn’t work out why and then I realised that the guide tool provided by Look is a very soft alloy and the hacksaw was cutting through it quite easily, and at a weird angle. Thankfully the frame had not been cut yet, which was a miracle more than anything.

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I very carefully finished up and replaced the seatpost and seat. It was finished. I was both elated and also a little humbled by my complete inadequacy and glaring stupidity. I really should have known that it would all go pear shaped! My idea of fixing things that don’t work is to bash them repeatedly and hope that it does the job and generally it doesn’t. Except it wasn’t actually finished, as it turned out that I still hadn’t got

the seat height quite right! After a few rides I re-measured, marked, measured again, checked again, measured again, checked again, and after 4 cups of tea and some lunch I realised that I needed to get in gear and just f&*king do it. I did and nothing bad happened. It ﬁts. I think. Actually, maybe it’s still a little high. I think I will wait to get a proper ﬁtting before I consider cutting it again as twice is enough for me! 

BCTTT VITAL STATISTICS Each issue we draw some stats from the club membership, or reveal the results of a poll vote among the masses. This issue – what’s your “best” discipline and how do you train?

We clearly love these things, like Didds

WHAT IS YOUR “BEST”* DISCIPLINE?

*By best we mean the one where you feel most conﬁdent. No one felt they excelled at T2 so we clearly have work to do there.

TRAIN BY... How do you train?

Out for an hour on the bike then, or a high heart-rate session with Ms Whiplash at York station. Tasty.

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June 2010 Dom nation Magazine

BCTTT RACES

The BCTTT membership spreads far and wide, and we encourage regional chapters to meet up and arrange rides and runs to support each other. We try to attend as many races around the country as we can and members have expressed an intention to be at the following events. Look out for the mighty ﬂoral kit in transition and Bridgtown Cona Testa Triathlon Team on the race start sheets! For details of which club members will be at these races this list is on the website. Your race not on the list? PM James on the forum. Club champs will be added to the list when conﬁrmed.

JULY 03.07 TIMEX WOMEN ONLY, DORNEY 04.07 HEREFORD TRIATHLON CREWKERNE TRIATHLON BOURNEMOUTH INTERNATIONAL

TEAM LAWS AT THE COWMAN ! 11.07 TRENTHAM HALF

AUGUST 01.08 UK IRONMAN LEEDS SPRINT TRIATHLON

CITY OF BATH TRIATHLON

07–08.08 LONDON TRIATHLON

18.07 BRISTOL TRIATHLON FESTIVAL

08.08 OUTLAW, NOTTINGHAM

25.07 ANTWERP IRONMAN 70.3

21.08 CLUB RELAY CHAMPIONSHIPS

BIG COW TRI, MILTON KEYNES SWITZERLAND IRONMAN

22.08 SOUTHAMPTON FAST TWITCH

TUSKA TRIATHLON

BANFF TRIATHLON

29.07 PARC BRYN BACH AQUATHON4

29.08 LITTLE/BIG WOODY

PURBECK VELOCIRAPTOR

OXLEY SHERBOURNE EMILY PROSSER SPRINT TRIATHLON 30.08 THAMES TURBO RACE4

Ben and the IronKid show the world... July 4th at the CowMan!

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BCTTT RACES

SEPTEMBER

OCTOBER

01.09 GUILDFORD CYCLE CHALLENGE

03.10 HELWITH BRIDGE DUATHLON

HEVER CASTLE TRIATHLON

MALTA NATIONAL CHAMPIONSHIPS

12.09 BEN NEVIS TEAM TRIATHLON

WARWICKSHIRE TRIATHLON

NORTH NORFOLK STANDARD

17.10 BRADFORD CITY MARATHON

BALA STANDARD

CARDIFF HALF MARATHON

19.09 NEW FOREST MIDDLE DISTANCE

24.10 GREAT SOUTH RUN OUTSIDE-IN, WIMBORNE

NOVEMBER

WEST WIGHT (ISLE OF WIGHT) 26.09 BUSTINSKIN, PORTLAND

25.10 DUBLIN MARATHON

07.11 HAWORTH MUDMAN RUTLAND WATER MARATHON

Keep an eye out for the awesome club kit, modelled here by Jibby and Jody. Global

June 2010 Dom nation Magazine

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ISSUE 5 SEPT 2010 BCTTT AT KONA

HAWAII FIVE-OH! 2

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March 2010 Dom nation Magazine