Global Domination magazine 02

Issue 2 November 2009 www.bcttt.com

Bridgtown Cona Testa Triathlon Team

Global

www.bcttt.com

Domination Magazine

SCOTTY

BORN TO BE IN THE BCTTT

BCTTT

Contents ISSUE 2 NOVEMBER 2009

Features 25 SCOTTY Scotty’s first year in tri has been a rather mundain affair, but if you fancy a read.....

24 Wheelie Cool

A quick look at a members wheels....

35 DAVE ORLOWSKI Who the hell is Dave? Some random guy that the SGM has talked into an interview?

Or one of the original IRONMEN....

24 Wheelie Cool

A quick look at a members wheels....

23 HEART RATE ZONES Training by ‘feel’ is often talked about, as is training using a HR monitor.......here’s the low down on both.....

Regulars 35 TRAIN LIKE AN ELITE The outgoing SGM writes about training, elite training, and other stuff....

14 STAY SAFE THIS WINTER Want to know how NOT to dieon the roads this winter? NO? Then don’t bother reading this then.............

8 MEET THE MEMBER Take a closer look at our very own Jellybaby....

13 Dear Chrissie - Letters More agony aunt type stuff from our mystery Chrissie........but who is she? And his her advise worth taking??

20 MEET THE SHADOWMAN

He’s proper tri-nuts.....travelling from the arctic circle every other day to take p part!

12 READERS RIDES A Vitus Zenium bike on show.....with a proud bcttt tt owner, Mr. Andy99.

7 WIN! WIN! WIN!

Global

2 Domination NOVEMBER 2009 Magazine

MEET THE BCTTT REVOLUTIONARY COUNCIL

Global

Domination Magazine

Subscribe to the on-line BCTTT club magazine email ed@bcttt.com NOW!

Welcome

Cover Story Scotty is a legend in his own lifetime, e, he has quickly propelled himself to greatness with his triathlon exploits l it this thi year, and d what h t a year! Perhaps the climax of his season was his performance in this year’s BCTTT club championships at the ORCA sprint triathlon Dorney Lake. Now you might think that a sprint is no great achievement (of course you would be wrong), you might even think that competing in the sprint the day after your FIRST half Iron-man is no great achievement (you’d be wrong again), but here’s the real deal..... He did it whilst sporting his now legendary pink locks, a truly shocking Hawaiian shirt and riding his mothers pink shopping bicycle.......and all this after erecting the BCTTT Club Championships HQ before anyone else had even thought about getting out of bed. Scott.......we salute you.

Catch up with Scott and the story of his induction into triathlon on page 25.

T

his is it folks. The second edition.... .its its not as complete as I would like but hey....its Christmas!

Carrying on with the un-finished theme....

I have to advise that this half-baked edition will be my last as editor, copy writer, graphic designer etc etc...... I just can’t do it! That said, I think the mag has had a decent launch and with any luck will continue.....Happy Christmas to you all.

Brother Gazza

Global

NOVEMBER 2009 Domination 3 Magazine

Fancy a swim? This is the view from the club house balcony at Eton’s Rowing Club (Dorney Lake).....this will be the venue for most (if not all) of the rowing events in the forthcoming Olympic Games......until then its the venue for a number of triathlons - and where the BCTTT held it’s first Club Champs this year.



Only one person actually knows the whereabouts of this bike at any one time. And that person moves around so much that his whereabouts are just as difficult to pinpoint. The outcome of this is a seemingly random trickle of images of the bike in various locations turning up in my inbox, no rider, no message, just a bike.

Suppose it looks alright.....!

 Global

4 Domination NOVEMBER 2009 Magazine

Our very own Moonshine, with her trusty steed (didn’t do any research so can’t divulge a name).

Most of use go for a lightweight carbon frame with aero attachments to generate maximum speed, but not Cate, this lady of many talents choices to go for pure horsepower. :o)

ď ˇ

Global

NOVEMBER 2009 Domination 5 Magazine

SECOND’S FASTER. Sure after less than 12 months we’re proud to be the number two choice specialist swimskin in the world for pool swimmers. But quite frankly it just makes us even more determined to be fi rst.

Like you we just want to go faster, leading in the pool and open water. That’s why with more swimmers than ever breaking world records in blueseventy gear we’re fast turning challenger into leader.

The world is swimming faster in blueseventy.

The Midlands’ 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

Meet the Member James Heywood

Introducing Mr. James Heywood aka Jellybaby

The Mud Monster!

Global

8 Domination NOVEMBER 2009 Magazine

Lets start with your name and any aka’s...

James Heywood AKA Jellybaby How old are you (please)!?

25 Do you have family?

I live with my long-suffering other half, Laura (who foolishly agreed to marry me on 2nd October while up a cliff in Cornwall).

Where’s are you?

London/Surrey (croydon counts as both) How did you get into tri?

Hungover on New Year’s day I agreed to do the bike leg of a sprint with my mum and Laura doing the other bits. When we’d finished I decided that I could do it on my own faster, and promptly entered another one a month later and finished 35 seconds ahead of where we had done as a group. Got hooked and did a couple more sprints and two half-iron distance races before deciding to take on IMCH in 2010.

What has been your greatest triathlon moment to date?

Crossing the line at the New Forest Middle Distance triathlon, shaving half an hour off my time at the Little Woody after an immensely brutal run. The atmosphere was awesome, even though I was one of the last finishers.

What’s the daftest thing you’ve done in a race so far?

Started the Little Woody, completely and utterly unprepared for what lay ahead.

Any other kit you love or would like to tell us about?

It’s an odd one, but I absolutely love my turbo: Tacx Flow, bought from Bridgtown at a very reasonable price. I’m currently trying to iron out the huge dead spot in my pedal stroke and it’s helping. It’s also nice to be able to see roughly the maximum power one can generate, despite not being able to hold it for very long.

Beer or no beer?

Guinness. Lots of it.

What’s your motivation?

Originally it was to lose weight and have something to do while the other half was training for her runs (I still don’t like running).

Now it is to complete IMCH in the best time I can and earn the right to call myself an ironman.

What bike(s) do you have?

A fantastic aluminium framed Orbea Triton (from Mike) in white with clip-on tri bars. The most comfortable thing ever!

Longer or faster?

Both! I’m stepping up to full ironman in 2010, but also want to shave a lot of time off my Little Woody and New Forest Middle results.

Did you swim/bike/run previously?

I have done all three previously, usually on a very level surface.

When and where was your first tri?

It was on 20th May 2009 at the exceptionally hilly and very exciting course at Dorney Rowing Lake.

What does the family think of your triathlon exploits?

It’s not printable. Suffice to say she’ll never do one on her own and hates my bicycle as much as I love it (apparently I spend more time with it than I do her).

Socks or no socks?

Socks. I’m currently wearing one that says Saturday and one that says Wednesday.

And your dream bike?

Probably a custom-painted Orbea Ordu or Ceepo Viper (don’t like the IM decal on it though).

How often do you train? And do you use a training plan?

At the moment I’m having a bit of downtime and sorting out a proper training plan to take me to IMCH Glory! I’m still training 5 times a week though.

Which HRM/GPS gadgets have you got?

I’ve got a Sigma bike computer that I’ve had for 5 years or so, and have just bought a Suunto T4C HRM and footpod, which are absolutely brilliant and really easy to use.

Blonde or brunette?

As long as the collars and cuffs match I don’t mind.

Help a faller or run on by?

I’ll always ask if someone needs help. Actually stopped to help someone fix their puncture at the Little Woody (an excuse for a bit of a rest). Left her to pump up her tyre and she came steaming past me on the run and said thanks.

Longer or faster?

Both! I’m stepping up to full ironman in 2010, but also want to shave a lot of time off my Little Woody and New Forest Middle results.

Train alone or with others?

I’m quite sociable so I try to do my long rides and swims with someone else, the rest of the time I like to focus and practice talking to myself.

What else would you like to tell us about?

What else would you like to know about? If you think of anything you want to know the answer to, just email me. I’ll give you an answer that will be based on experience, an educated guess, or blind faith in whatever nonsense has come into my head at that minute – or a combination of all three.

Global

NOVEMBER 2009 Domination 9 Magazine

ď ˇ

The club championships, Dorney Lake. Notice the 100% increase in attendance on the previous year, and the inforced ‘d got a copy of the Memo too!

Left to right: JellyBaby, Malteasa, Gazza, Kidstardust, Scibby, Scotty, Gingertri.

Would also like to mention others in attendance but not in this picture: Moonshine (and offspring), Mr. Didds, and some

Global

10 Domination NOVEMBER 2009 Magazine

dress as though you are colour blind’ dress code. Oh.......I think that may have only applied to me.......oh.......looks like Scotty

e others that I don’t have a record of!

Global

NOVEMBER 2009 Domination 11 Magazine

Readers Rides Vitus Zenium

Vitus Zenium , my first ever road bike!

by Andy Bulter, AKA Andyb99

In true triathlon and BCTTT fashion I entered my first triathlon and bought a hybrid bike for £350 telling ling the WAT Officer (my wife) that it would last me for a good few triathlons until I started to get better...…6 6 weeks later I was pestering her for a road bike having gone riding with a few mates.

She gave me a budget of £500 and after trawling the internet I found this at chainreactioncycles.com…...showing an RRP of £999 and on sale for £469…whether the RRP was right ght or a blag I loved the look of the bike and decided it was the one for me!

I don’t know much about bikes but it has carbon forks, campagnolo gears and wheels and weighs 9.7kg .7kg which I think it very light.

The pictures were after her maiden ride and I’ve instantly fallen for her…..I regularly ride up sheephouse ouse lane which is a notorious hill on the IMUK course from this year and it will see its first competitive action tion at Tatton Park on the 19th September in my first sprint race ever…..i’ll let you know the times.[looks like ke I may have kept hold of this submission for rather too long! Sorry. ED]

Global ba

i 12 2 Domination NOVEMBER 2009 Magazine

Aunty Chrissie r very own mystery agony aunt! ou

Pink Group?!

Letter of the month

Dear Chrissie,

Dear Chrissie, Triathlon is split into racing division based on age, but as a MOPer that's a tad lardy I will never ever grab a podium spot. I do however have a prediliction for pink things - should tri move to divisions based on kit colours where I reckon I would have a great chance of taking out all three spots in the male pink category?

Cerise Warren. Somewhere in England.

Dear Cerise, What a LOVELY idea. You are clearly a genuius well in touch with your softer side that should be running at least an online triathlon club if not the world. I am afraid though that Nick Griffin's appearance on "Question Time" recently has rather put the kybosh on anything remotely distinguished by colour. Why dont you take you mind off things by entering IMCH and racing in a little off the shoulder lime green number?

Love Chrissie.

The superior sex???!

Dear Chrissie, You're a girly, I'm a girly, we are both rather brill at tri. All these chaps think they are the dogs doo-daas but we are the physical and moral superiors surely?

Ju-Ju Holland. Up to my neck in tri-kit.

Dear Ju-Ju, You're not wrong my lovely. We can race in pink legitimately and don't care what Emile Zola thought anyway just as long as our bike matches our running shoes! Just enter IMCH and win (I'm not racing that day so you will wipe the floor with these men) then we'll have a nice barcadi breezer and do some shopping while Nick Griffin cooks our dinner.

I am a mild mannered man, of middle England stock demographically. I like to keep life on an even keel, see both sides of an argument, remain objective and help steer others away from confrontation and obfuscation. But my dog keeps beating me at triathlon and its really p*ssing me off. What should I do?

Emile Zola. Middle England??

Dear Emile, Your problem is typical of many men approaching their 40s with trepidation and a super bike having for years enjoyed the companionship of a dog.

However, new found friendships, often with pieces of brilliantly crafted downtubing leaves the dog feeling left out and in order to demand the attention of their master requires the animal to take on and beat them.

Why not enter the dog into IMCH? It could race under the name of "Alfred Dreyfus"but best not involve Nick Griffin as he doesn't like Jewish dogs allegedly.

Love Chrissie.

Lots of love Chrissie. xxx

Write to me! Send your letters direct to the magazine. I promise not to laugh!

Or you can call my lo-call phone helpline on 0909-09090 909. Calls charged at 1p per minute. Happy days. (subject to £3,000,000 minimum call charge).

WIN WIN WIN

BCTTT

What to be part of the most exciting triathlon club in the known universe?

Its far easier than you thought, joining the Bridgtown Cona Testa Triathlon Club is as easy as coming last out of the swim. Email conehead@bcttt.com for more details.

OR........ there is another way...

You can enter our competition to win a years membership right here, right now. All you have to do is tell us your story, write a letter or ask Chrissie a question! You don’t have to be a literary wizard, just tell us your story and you’re in with a chance of saving a few quid.

Send your stories to ed@bcttt.com.

The winner will be announced when we have one!

Global

NOVEMBER 2009 Domination 13 Magazine

Stay safe this winter follow these

8 essential rules of bike safety and

if you’re lucky you may avoid the partially sighted The ‘i only drive on sunday’ drivers

the deaf

The white van men Geriatric Volvo drivers

The cap wearing The non-insured The ‘mid-life crisis’ drop top driver (who hasn’t discovered tri)

The asbo collectors And me! 

Stay safe this winter No.1 This is the most common way to get hit (or almost get hit). A car is pulling out of a side street, car park, or driveway on the left.

There are actually two possible kinds of collisions here: Either you're in front of the car and the car hits you, or the car pulls out in front of you and you slam into it.

How to avoid this collision: 1. Get a headlight. If you're riding at night, you should absolutely use a front headlight. It's required by law, anyway. Even for daytime riding, a bright white light that has a flashing mode can make you more visible to motorists who might otherwise “Left Cross” you. Go for the new(ish!) LED headlights which last ten times as long on a set of batteries as old-style lights. And helmet/head-mounted lights are great as well, because then you can look directly at the driver to make sure they see your light.

2. Horn/Shout. Get a loud horn/bell and use it whenever you see a car approaching (or waiting) ahead of you and to the right. If you don't have a horn, then yell "Oi/Hey!" You may feel awkward beeping or yelling, but it's better to be embarrassed than to get hit.

3. Slow down. If you can't make eye contact with the driver (especially at night), slow down so much that you're able to completely stop if you have to. Sure, it's inconvenient, but it’s better than being hit.

4. Ride further right. You're probably used to riding in the "A" line in the picture, very close to the curb, because you're worried about being hit from behind. But take a look at the car. When that driver is looking down the road for traffic, he's not looking in the bike lane or the area closest to the curb; he's looking in the middle of the lane, for other cars. The further left you are (such as in "B"), the more likely the driver will see you. There's an added bonus here: if the motorist doesn't see you and starts pulling out, you may be able to go even further right, or may be able to speed up and get out of the way before impact, or roll onto their bonnet as they slam on their brakes. In short, it gives you some options. Because if you stay all the way to the left and they pull out, your only "option" may be to run left into the driver's side door.

Of course, there's a trade-off. Riding to the far left makes you less visible to the motorists ahead of you at junctions, but riding to the right makes you more vulnerable to the cars behind you. Your actual lane position may vary depending on how wide the street is, how many cars there are, how fast and how close they pass you, and how far you are from the next crossing. On fast roads with few cross streets, you'll ride farther to the left, and on slow roads with many cross streets, you'll ride farther right.

No.2 The door prize. A driver opens his door right in front of you. You run right into it if you can't stop in time. If you're lucky, the motorist will exit the car before you hit the door, so you'll at least you’ll have their soft flesh to cushion your impact! This kind of crash is more common than you might think.

How to avoid this collision: Ride to the Right. Ride far enough to the right that you won't run into any door that's opened unexpectedly. You may be wary about riding so far into the lane that cars can't pass you easily, but you're more likely to get “The Door Prize” by a parked car if you ride too close to it than you are to get hit from behind by a car which can clearly see you.

Stay safe this winter No.3 The red light. You stop to the left of a car that's already waiting at a red light or stop sign. They can't see you. When the light turns green, you move forward, and then they turn left taking you out. Even small cars can do you in this way, but this scenario is especially dangerous when it's a bus or a semi that you're stopping next to.

How to avoid this collision: Don't stop in the blind spot. Simply stop BEHIND a car, instead of to the left of it, as per the diagram below. This makes you very visible to traffic on all sides. It's impossible for the car behind you to avoid seeing you when you're right in front of it.

Another option is to stop at either point A in the diagram above (where the first driver can see you), or at point B, behind the first car so it can't turn into you, and far enough ahead of the second car so that the second driver can see you clearly. It does no good to avoid stopping to the left of the first car if you're going to make the mistake of stopping to the left of the second car. EITHER car can be trouble.

If you chose spot A, then ride quickly to cross the street as soon as the light turns green. Don't look at the motorist to see if they want to go ahead and turn. If you're in spot A and they want to turn, then you're in their way. Why did you take spot A if you weren't eager to cross the street when you could? When the light turns green, just go, and go quickly. (But make sure cars aren't running the red light on the cross street, of course.)

If you chose spot B, then when the light turns green, DON'T pass the car in front of you -- stay behind it, because it might turn left at any second. If it doesn't make a left turn right away, it may turn left into a driveway or car park unexpectedly at any point. Don't count on drivers to signal! They don't. Assume that a car can turn left at any time. (NEVER pass a car on the left!) But try to stay ahead of the car behind you until you're through the crossing, because otherwise they might try to cut you off as they turn left.

While not advocating running red lights, it is probably safer to run the red light if there's no cross traffic, than it is to wait legally at the red light directly to the left of a car, only to have it make a left turn right into you when the light turns green. The moral here is not that you should break the law, but that you can easily get hurt even if you follow the law.

By the way, be very careful when passing stopped cars on the left as you approach a red light. You run the risk of getting doored by a passenger exiting the car on the left side, or hit by a car that unexpectedly decides to pull into a parking space on the left side of the street.

No.4 The left hook. A car passes you and then tries to make a left turn directly in front of you, or right into you. They think you're not going very fast just because you're on a bike, so it never occurs to them that they can't pass you in time. Even if you have to slam on your brakes to avoid hitting them, they often won't feel they've done anything wrong. This kind of collision is very hard to avoid because you typically don't see it until the last second, and because there's nowhere for you to go when it happens.

How to avoid this collision: 1. Don't ride on the path. When you come off the path to cross the street you're invisible to motorists. You're just begging to be hit if you do this.

2. Ride to the right. Taking up the whole lane makes it harder for drivers to pass you to cut you off or turn into you. Don't feel bad about taking the lane: if motorists didn't threaten your life by turning in front of or into you or passing you too closely, then you wouldn't have to. If the lane you're in isn't wide enough for cars to pass you safely, then you should be taking the whole lane anyway. Lane position is discussed in more detail below.

Stay safe this winter No.5 The left hook, Part 2! You're passing a slow-moving car (or even another bike) on the right, when it unexpectedly makes a left turn right into you, trying to get to a driveway or side street.

How to avoid this collision: 1. Don't pass on the left. This collision is very easy to avoid. Just don't pass any vehicle on the left. If a car ahead of you is going only 10 mph, then you slow down, too, behind it. It will eventually start moving faster.

If it doesn't, pass on the right when it's safe to do so.

When passing cyclists on the right, announce "on your right" before you start passing, so they don't suddenly move right into you. (Of course, they're much less likely to suddenly move right without looking, where they could be hit by traffic, then to suddenly move left, into a destination.) If they're riding too far to the right for you to pass safely on the right, then announce "on your left" before passing on the left.

If several cars are stopped at a light, then you can try passing on the left cautiously. Remember that someone can fling open the passenger door unexpectedly as they exit the car. Also remember that if you pass on the left and traffic starts moving again unexpectedly, you may suffer No3 “The Red Light” Note that when you're tailing a slow-moving vehicle, ride behind it, not in its blind spot immediately to the left of it. Even if you're not passing a car on the left, you could still run into it if it turns left while you're right next to it. Give yourself enough room to brake if it turns.

2. Look behind you before turning left. Here's your opportunity to avoid hitting cyclists who violate tip #1 above and try to pass you on the left. Look behind you before making a left-hand turn to make sure a bike isn't trying to pass you. (Also remember that they could be coming up from behind you on the path while you're on the road.) Even if it's the other cyclist's fault for trying to pass you on the left when you make a left turn and have them slam into you, it won't hurt any less when they hit you.

No.6 The right cross. A car coming towards you makes a right turn right in front of you, or right into you. This is similar to #1, above.

How to avoid this collision: 1. Don't ride on the path. When you come off the path to cross the street, you're invisible to turning motorists.

2. Get a headlight. If you're riding at night, you should absolutely use a front headlight. It's required by law in most countries, anyway.

3. Wear something bright, even during the day. It may seem silly, but bikes are small and easy to see through even during the day. Yellow or orange reflective vests really make a big difference. Reflective leg bands are also easy and inexpensive.

4. Don't pass on the left. Don't overtake slow-moving vehicles on the left.

Doing so makes you invisible to right-turning motorists at junctions.

Passing on the left means that the vehicle you're passing could also make a left turn right into you, too.

5. Slow down. If you can't make eye contact with the driver (especially at night), slow down so much that you're able to completely stop if you have to. Sure, it's inconvenient, but it’s better than getting hit.

Stay safe this winter No.7 The rear end. You innocently move a little to the right to go around a parked car or some other obstruction in the road, and you get hit by a car coming up from behind.

How to avoid this collision: 1. Never, ever move right without looking behind you first. Some motorists like to pass cyclists within a couple of inches, so moving even a tiny bit to the right unexpectedly could put you in the path of a car. Practice holding a straight line while looking over your shoulder until you can do it perfectly. Most new cyclists tend to move right when they look behind them, which of course can be disastrous.

2. Don't swerve in and out of the parking lane if it contains any parked cars. You might be tempted to ride in the parking lane where there are no parked cars, dipping back into the traffic lane when you encounter a parked car. This puts you at risk for getting nailed from behind. Instead, ride a steady, straight line in the traffic lane.

3. Signal. Never move right without signalling. Just put your right arm straight out. Be sure to look behind you before signalling (since a car passing too closely can take your arm out).

No.8 The rear end, Part 2! A car runs into you from behind. This is what many cyclists fear the most, but it's actually not very common, comprising only 3.8% of collisions. However, it's one of the hardest collisions to avoid, since you're not usually looking behind you. The risk is greater at night and in rides outside the city where traffic is faster and lighting worse. The best way to avoid getting “Rear-Ended” is to ride on very wide roads or in bike lanes, or on roads where the traffic moves slowly, and to use lights when biking at night.

How to avoid this collision: 1. Get a rear light. If you're riding at night, you absolutely should use a flashing red rear light. Bike shops have red rear blinkies for £15 or less. These kinds of lights typically take two AA batteries, which last for months (something like 200 hours). I can't stress this item enough: If you ride at night, get a rear light!

2. Wear a reflective vest or a safety triangle. High quality reflective gear makes you a lot more visible even in the day time, not just at night.

3. Choose wide streets. Ride on streets whose outside lane is so wide that it can easily fit a car and a bike side by side. That way a car may zoom by you and avoid hitting you, even if they didn't see you!

4. Choose slow streets. The slower a car is going, the more time the driver has to see you.

Stay safe this winter DISCLAIMER: Although we believe this information will help you stay safe WE ACCEPT NO LIABILITY WHATSOEVER for your safety whilst out and about. Please be safe - we need your membership dues!!!!!

DO SMOOTHIE’S!

Smoothies are a convenient and easy way to get a quick recovery drink down whilst helping to achieve your 5 a day. Assuming most club members don’t smoke or take crack the most important thing you can do to reduce the risk of cancer and other diseases is to eat more fruit and veg.

The following recipes should give you a couple of ideas, feel free to remove and substitute as you feel fit. Also you might want to add recovery powders, ginseng, wheat germ, flax seed oil, turbo lax and EPO etc.

Okay, in true Harry Hill style….Antioxidants vs. Free Radicals…..Fiigghhttt

Mission Beach Plus

Hobbit Style Second Breakfast

1 desert spoon full of smooth peanut butter 1 small/medium tub of natural yoghurt 3 bananas 1 good squirt of honey 2 good handfuls of raw spinach leaves 2 big glasses of milk

1 handful of strawberries 2 good size bananas 1 and a half handfuls of blueberries 1 handful of oats 1 good squirt of honey 2 big glasses of milk

Juice Blast 1 and a half handfuls of blueberries 1 and a half handfuls of blackberries 1 and a half handfuls of strawberries 1and a half large cups of apple juice A Good squeeze of lemon or lime Ice

Orc Smoothie (Although, you’re probably not tough enough……)

4 tomatoes (blanch and remove seeds first or just use tomato juice) 2 cooked beetroots – not the pickled kind! (use only the soft parts) 4 mint leaves 3 handfuls of raw spinach leaves 2 big glasses of milk A couple of drops of Tabasco

Ideally drink your smoothie straight away but if you need to keep it for later add a squirt of lemon or lime and put it in the fridge – Note that it wont last long.

As an alternative to the recipes above you could go to the bank ask for a loan and head down to the supermarket and buy some ready made smoothies.

Submitted by Dean Wilkinson aka 45CDO

*This article has been proven to have no scientific value whatsoever.

Don’t smoke? don’t do drugs?

Meet the Member Steven Mclean

Introducing Mr. Steven Mclean aka Shadowone1

Here’s me drinking a real mohito in Miami‌.

God I love that place.

Global ba

i 20 Domination NOVEMBER 2009 Magazine

Tales from the lash up!

Steve Mclean, AKA Shadowone1

What has been your greatest triathlon moment to date?

How old are you (please)!?

Would prefer 21 but alas its 31!

Completing the first OD. Chaserace was also good as I had an asthma attack while swimming and I managed to recover.

Do you have family?

What’s your motivation?

Wingman AKA the wife AKA Lynda

Not finishing, losing to myself. I beat myself up when things don’t go right.

Scotty...

What bike(s) do you have?

Aargon 18 – See Yoda of the bike world ie Mike from Bridgetown. I’m sure he has the midichlorions in him.

SGM elect, Mr. (I think), Scott Burrows was keen to stress that the makeup he was wearing had not been tested on animals...

Lets start with your name and any aka’s...

Where’s are you?

Scotland or as Conehead calls land of the skirt wearing.

How did you get into tri?

About 1.5 yrs ago I completed the 5k swimathon and needed another challenge so I bought a road bike. Stumled upon 220 web-site and the rest is history.

Did you swim/bike/run previously?

Swimming only and that was as rare as hen’s teeth.

When and where was your first tri?

Tranent, Edinburgh. Thought I was ready for it…. How wrong was I!!!!

Any other kit you love or would like to tell us about?

My saucony grid sinister shoes. What a difference they made to my running.

Beer or no beer?

Beer. No beer makes steven crabbit.

Longer or faster?

Both. I love sprints but I want to go long also.

To help or not to help?

Help. Always. The camaraderie within tri is indescribable. People have helped me and I would pass that same courtesy on...

Train alone or with others?

Alone :(

And your dream bike?

Ridley Dean or Noah.

What does the family think of your triathlon exploits?

Mental, stupid, insane, daft, and any other analolgy of those.

Help a faller or run on by?

Help. Always. The camaraderie within tri’s is indescribable. People have helped me and I would pass that same courtesy on.

Socks or no socks?

No socks.

Blonde or brunette?

None of those. Infact all of them.

How often do you train? And do you use a training plan?

Not yet. Hoping Hussler can help with this.

What else would you like to tell us about?

We think maybe that explains he behaviour!? Or maybe it was the haribo’s....we’ll never know for sure...

Andyb99...

Us triathletes know when to let our hair down....right? Well, the BCTTT massive sertainly do.....Andyb99 holds on to the bar into the early hours....

When not training (or working or walking the dog – shadow) them I’m on the PS3 or away getting to know my wife again!!

Which HRM/GPS gadgets have you got?

My HRM is a £30 crapper from fleabay.

What’s the daftest thing you’ve done in a race so far?

I only took one pair of trainers to my first tri, left them with the wife while I hopped in the water. Only about 15 length in did I realise I was going to need them. Had to stop and tell a lane marshall, cost me dearly that did!!

Steve AKA

Shadowone1

....Andy will be competing in IMUK in 2010 and can be found most weekends cycling up and down hills in the Bolton region....check out his ride over the page.....

Global

NOVEMBER 2009 Domination 21 Magazine

Where the hell are we?

We’re working towards global domination but for now, in the main we are in the UK. Although we should mention FatStu in 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.

Global

2 Domination OCTOBER 2009 Magazine

Heart Rate Zones The table below relates to heart rate training intensities expressed as a percentage of maximum heart rate and as perceived exertion (RPE).

Be aware that heart rate values vary when cycling and running. An untrained cyclist will accumulate lactic acid and approach anaerobic threshold at a lower heart rate than if they were trained. For example, if their running L3 was 165 – 169 bpm, their cycling L3 might be 145 – 149 bpm to start with. With the correct training, lactate tolerance would gradually improve, aerobic efficiency would increase, and within a few months their L3 could have risen to 150 – 154 bpm. In short, they would be working harder (ie, going faster) at the same perceived effort.

INTENSITY Recovery L1 L2a L2b L3 (lactate threshold) L4 (VO2 max) Overspeed

% of MHR <65 % 65 – 75 % 76 – 80 % 81 – 85 % 86 – 92 % >92 %

RPE Easy Somewhat easy Comfortable Moderately hard Somewhat hard Hard Very hard

RPE Recovery Below 65% MHR. Used between intervals to remove waste products from the muscles.

Very light resistance and feels easy.

Definitions

L1 65 – 75% MHR. Aerobic training zone Note; Overspeed is faster than L4 but only held for a maximum of 40 - 50 secs traditionally used to build basic aerobic fitness as it relies on a greater percentage of fat as fuel. The majority of time on a long bike or run would be spent in this zone and talking should be possible.

Global ba

L2a 76 – 80% MHR. Requires slightly more glycogen than L1 but little lactic acid accumulates so still feels relatively comfortable.

You would spend the majority of an Ironman in this zone.

L2b 81 – 85% MHR. An average age grouper would complete an Olympic distance triathlon in this zone, while a faster one could maintain it for a half Ironman. Still aerobic but very close to lactate threshold.

L3 (lactate threshold) 86 – 92% MHR. This is the range where the body gradually crosses from an aerobic to anaerobic state. The muscles are accumulating lactic acid but just managing to function aerobically and the body is switching to glycogen as the main source of fuel. An average age grouper could maintain this intensity for up to 1 hour while an elite athlete could maintain lower end L3 for an Olympic distance triathlon. By crossing this threshold you would rapidly fatigue and slow down.

L4 (VO2 max) Above 92% MHR. This is the intensity where your body is processing the maximum amount of oxygen possible. Lactic acid is accumulating rapidly in the muscles, breathing is very deep and labored, and most people could only hold this intensity for 5 – 12 min before grinding to an exhausted finish. Talking is impossible and a triathlete would only race at this intensity during the last few minutes of a race.

Overspeed Faster than L4 but only up to 40 - 50 secs. Achieves neuromuscular adaptation ie, increases arm/leg coordination and running economy without causing physical fatigue. Running efficiently at this speed translates directly to all other running speeds.

i 23 Domination NOVEMBER 2009 Magazine

y t t o Sc Our one and only Scotty tells his story....in full technicolour!

Windsor Tri - 2009

y t t o Sc

His story...

Where am I? What am I wearing? Why is everyone staring at me?

These are just some of the comments that would be heard on a Saturday or Sunday Morning 12 months ago.. I was a “Rugby Player” by trade.. A lock-forward to be specific.. this simple little statement allowed me to get away with almost any number of crazy stunts, clothes, antics and drinking in general.. I was always in training, training for the bar afterwards...

Most Saturday’s at 6am this summer, I’m up, not from the night before but at the beginning of the day, ready to go swimming in a lake...

Swimming in a lake at 6am?? Where did it go so wrong?

Let’s start at the beginning of my tri Career...

Jan ’07 a week before the Tough Guy Challenge, I decided against my better judgement to turn out for the social team.. bugger I’ve broken my knee.. 6 months later I start running again.. then it’s almost Christmas so a few months off exercise to large it up and it’s 12 months since my injury and couple of stone heavier I start running again.. I complete a 10k in April and then I’m struck by Shin Splints. I quite like feeling good about myself and losing (a little) weight.. How can I continue? AHHH..

I could cycle to work again!!.. I dig out my trusty steed, an early 1980’s, 12 speed Raleigh. What a bargain! less than a tenner off Ebay years before!

It transpires that a colleague competes in these things Triathlons, Swim, bike, run... I can run.. I can bike.. Swimming.. how hard can that be??? The Sprint distance sounds like my sort of distance, my colleagues fastest time 1hr 31 mins.. so I have my target 1.30.. Highworth is the destination..

12 weeks of training begins. Without any guidance, any sort of plan or any knowledge I start.. as I’ve never swam 400 metres in one go, in fact the only recorded swim distance as about 100m on holiday 10 years before (which completely knackered me) I decide the best way to tackle the swim training is to ignore it!!

The bike training consists of cycling to/from work with each session trying to set a new PB. After a few weeks I make a connection. my faster times are on a Monday after the weekend rest. So I now know Mondays are PB day. All

Global

27 Domination NOVEMBER 2009 Magazine

other possible inferences to overtraining, types of training ignored.

As the Tri approaches I venture down to the pool to do a few lengths.. Christ!! This swimming is quite hard.. I attempt the Burrows version of front crawl, which after a few lengths looks like a cross between, breast stroke and doggy paddle.. after 3 sessions I manage the 400m. Job done! Done it once no need to do anymore!

At the race, the supporters are friendly, the organisers are brilliant and the fellow competitors are in awe of my legacy

bike. The race went well, I finished in a time of 1.29. and I’m hooked.

I start to plan the next ones. Before Christmas I have signed up for Windsor and London Olympic distance events. As well as a couple of sprints. With the proceeds of my first Tri Christmas (lots of Tri related presents and vouchers) I purchase kit, by new year lots of books start arriving, I can only guess that one night while drunk I gone on to Amazon and ordered them all.

After examining all the books, only one seems less than completely technical, in fact I can’t understand most of the plans, theories and diagrams. As I read “How Triathlon Ruined My Life” I became inspired, if some fat, bald

northern bloke can do it, then I can to. I do listen to one bit of advice, of stepping up to HIM first. I’ll do it.. a HIM this year!!

As I plan my new A Race, I’m stuck between The Vitruvian or the New Forest Middle Distance, initial investigations tell me the NF is a lot harder, so it’s The Vitruvian then At this point I’m getting a lot more involved in the interweb and forums, there are other people out there like me.. just like me.... At The TCR show I purchase a wetsuit, no idea if it would fit, the salesman lets me try it on and tells me it fits.. special cash price, bargain..

After much deliberating I decide on the New Forest Middle Distance Tri. It apparently is harder, but the feedback was much more positive from the survivors..

The next weeks and months are spent with learning all things Tri, first open water swim session, the panic, the cold, the satisfaction of swimming 1000m non-stop in a very fast time of 17mins!! The deflation when some informs me the circuit was only 750m!!

The pure comedy that is clipless pedals.. the random falls at traffic because I’ve unclipped the wrong foot or over balanced the opposite side.

A couple of early season sprints help be bed the training and practices into place, meeting the bald northern one and the man who sucks his thumb, somewhere up north also provides faces to usernames and new friendships started..

But it was still apparent I needed more help!

Then some training days appear on the radar, it was like a bad viral marketing campaign, in the end it was easier to sign up to get him to shut up!!! A day learning all manner of bits and pieces. The point I took away from the training?

As a complete novice if you have a couple of hundred pounds spare what should one spend it on? The answer.. A coach.. it would be the best investment in terms of speed gained per pound spent. So I put aside my thoughts of new wheels, better carbon components and employ Mr Kiddle.

After speaking to Rick, he couldn’t promise to turn me into a sub 5 hour Him in 3 months, but he could try and work at my strengths and

SCOTTY weaknesses and allow me race competitively and also enjoy it. After the initial assessment we started working on my weaknesses (there really wasn’t a lot of strengths ). Firstly, I was seriously overweight for a triathlete.. What did I eat? Did I drink a lot? Could I cut down? I explained my moderating problem.. I would try I said. Secondly, apparently I had a really bad base level of fitness.. lots of Z2M cycling to come.. whatever that was?!?! And flexibility, I was seriously unbalanced.

I remember with excitement the day the first 4 week plan arrived from Rick, it started the next week.. I took a half day from work and went down the pub in the sunshine to study it further.. 3 hours of staring at it, reading through all the sessions I was incredibly excited and still thirsty...

The first few weeks were hard, not the volume, but things like the intensity, having never cycled to a specific HR before, having to cycle home with a average HR of 119bpm was impossible, I would cycle 100m, the HR shot up, then freewheel for 200m while the HR can back down..

Repeat until home..

Windsor came and went. Again, just beating my target of 3 hours with 2.58.. the ‘Real’ pink hair had its first competitive outing, working well. Lots of extra support for me, “come on Pinky”, “well done Pinkie”, “mummy is that man gay?” where to name but a few comments I knew were for me..

Next up London, I was looking to better my Windsor time, which I managed to do by over 10 mins, although the course was slightly short.. things were going well. I was staying injury free and really enjoying the training (except the swimming) During this period BCTTT was being born, from the ashes of another forum, a internet tri club was brought into this world and along with it more friends, but this time I would try and drag them along with me through my first experience with going long.. High Wycombe Half Marathon was the first epic adventure, on this occasion they teamed up to beat the GAT and Mother GAT-in-law. It’s not ong before Jellybaby was convinced that an event called The Little Woody would be a great chance to go long.. no cut offs, free camping and cheap..

As we reccy the route the night before we get lost on the bike course, because it couldn’t be this way and this hilly could it? With mistakes being made by myself and JB in the actually event, including discovering it was the right course we drove the night before, we are both HIM, I scramble in 6 hours 59mins. Just 1 minute ahead of my target.. Next up the club championship at Dorney.

Very early the next day I pack the car and head

down to Dorney. Still not convince this was the best idea, doing a sprint the day after my first Half ironman.. Still.. just enjoy it. This was the first real meeting of the BCTTT massif and people turned up at the HQ, the wife’s gazebo.

Introductions were made and we supported the couple of BCTTT’ers already on the Oly course.

After a tense registration, they claimed it was too late to register!! I rolled the pink beauty down to the racking, all I can really remember is comments, wolf whistles and admiring looks of abject horror.

I’m given a pink swim hat which somewhat matches my pink hair. The claxon goes and we’re off, I decide (or rather my body decided) that a leisurely swim

would be the order of the day.. Getting out nearly last gave me plenty of time to assess the competition already wasting their energies on the bike.. Like this was some sort of race.. oh bollocks.. It is a race.. perhaps I should hurry up? As I don the Hawaiian shirt and shorts, I pull up my odd socks and strap on my sandals..

We’re off. Again to plenty of wolf whistles. As I round the back of the club house and come into view of the spectators both they and I realised what I’m doing.. I’m living the BCTTT dream baby!! Yeah!!, I spend most of the time

being over taken, unsurprisingly, but I do manage to take a couple of people. On the second alp I attempt to take a bottle of drink form one of the support team, however it goes horribly wrong and I miss it sending the bottle over the grass verge. By ¾ the way around the 3rd lap my average pace is slowing, my HR is elevated and I’m a little stressed. It’s at this point I realised I’m caught between having fun and racing, deep breath, change down one (of the 5!!) gears and smile, relax and enjoy, that is what today is about... for the final lap I manage to pick up a bottle by virtually stopping on the course. When I arrive back into transitions, most people have already finished, I debate between running in the sandals or swapping to my trainers, I go with my trainers in the end. A modest start and after 1k I make the decision to run properly, I start to overtake people who frequently have a confused look on their face as I pass.. at the turn around point, I remember the ethos of the day so make a point of shouting words of encouragement at everyone I pass or is still going the other way and hi-fiving all the people I can.

A quick drink stop 10 meters from the finish means I’m properly hydrated when I cross the line. Job done!

So here we are, on my pink ladies, bike sporting Hawaiian clothes and striking pink hair..

In the end the New Forest Middle was a tough course but I achieved my target, by minutes this time!! 6hrs 27mins.. a fantastic way to finish my first season in Tri. What does this all mean? Well. ..

Having completed, 5 sprints, 2 Olympics, 2 HIM, 3 Half Marathons, 1 Marathon, 6 10k’s and 2 duathlons in 7 months I’m well chuffed with my first season. Always looking to push my body, sometimes too far... always looking for the next big challenge and never quitting, although I’ve come very close.. Next year’s the big one, the Ironman (or 2), the year after??? Who knows...

Now all I need to do is lose the same amount of weight that I was targeted with losing at the start of the season and actually do the flexibility exercises, maybe next year.

Conclusion... if like me you have vices that you want to redirect I can suggest triathlon.. it hasn’t cured any of my addictions, just given me a slight bigger more overarching one that makes me forget about the rest (with the odd binge exceptions of course) So if you want triathlon to save your life.. if might, but it can’t help with pre-existing mental problems Sorry idiosyncratic, addictive personality people..

And why pink?? Ask me over a beer at the awards dinner...

Global

NOVEMBER 2009 Domination 28 Magazine

Dave Orlowski

Triathlon Legend

Our leaderr meets up with the triathlon legend that is Dav ve Orlowski...and asks a few questions.

Dave

hilst in Florida the SGM ran into a triathlon legend (who was also competing) – Dave Orlowski. Not many of you will know who he is, but he’s one of the original fifteen that competed in the first ever Ironman in 1978 and came 3rd in that race. That race, as well as the people that took part in it, have since passed into triathlon folklore.

The SGM got to ask ‘the’ question to someone that wasn’t just in the original race, but was at the infamous bar when the race was born…..

W

Global

31 Domination NOVEMBER 2009 Magazine

Dave Orlowski An original Ironman

A few questions and answers put by the SGM So Dave, what are you doing here?

I’m racing this weekend and this will be my fourth Ironman this year. I’ve also got Busselton early next year, so this race is just finishing off my training and I’m hoping to go to Australia and have a good race.

Ok Dave – the first Ironman, we know the story of its birth – were you there?

I was 21 years old and in the Marines at the time. We had a race called the Oahu Perimeter race every year, and after that race we were all in the bar for the awards. John Collins (a Commander in the Navy) was sat at a table with a few guys (John Dunbar a Navy Seal, Tom Knoll also in the Navy and also a Marine). They were arguing about who was the fittest but I was sat at the bar checking all the girls out and drinking free beer. They stood up and announced this race which was to decide the fittest, whoever won it would be the ‘Ironman’.

I know you get asked this all the time – but do you remember the race well?

I still remember the day pretty well. I did not have a bike and did not train on one before the event. I borrowed a Sears Free Spirit 10 speed a week before the event from a fellow Marine and rode about 30 miles total before the race. This bike was with no toe clips or anything for bottle cages and I just wore regular tennis shoes. The same shoes I did the marathon portion of the event.

As for cycling shorts mine were real technical. The night before the event I took a scissors and cut off a pair of blue jeans so I would have shorts with pockets to stick money in for stopping to get food or drink. I had a Marine support vehicle that was supporting three people and did not know when they would be around. There were no aid stations so my nutrition consisted of stopping at gas stations and eating Hershey bars, water, coca cola, juice. I did stop to eat at a McDonalds and had a burger, fries and shake as well as stopped at a grocery store. At the grocery store I had to park my bike outside the store and worried whether it would get stolen while I was inside getting food.

The swim portion was memorable as within the first quarter mile there was a shark lurking around the sand bottom and

clearly visible. It was probably a sand shark but not knowing it added a little nervousness to the early swim portion. It was gone in the first half mile and the rest of the swim went well.

The bike was interesting as described earlier. It seemed like it would never end. So much about thinking when I under took the challenge that because I rode a bike as a kid I could do this.

112 miles is a long way when you have never done this before. I remember having to walk some of the hills in the north shore area.

Coming off the bike I did not think I would finish as I could not get my legs to run. I probably walked the first four miles and then all of a sudden the legs started moving. Clipped off good speed running for the next 12 miles and then the legs started to give out. The next miles were walking and running till about 22 miles when I started going up Diamond Head Hill on Oahu.

At this point I was cramping pretty much and pulling my self up the hill on the guardrail not thinking I would again make it.

My support vehicle pulled along side of me and unknown to me my parents had flown to Hawaii to surprise me for the event. They by the luck of god ran into my support vehicle who took them to me. For them to find me was a miracle as this was not an organized event, just 15 idiots doing something that people thought could not be done. This gave me inspiration and an adrenaline rush and it was like a miracle for me that my legs kicked in and I ran the rest of the race to the finish line. Of course the night of and next day my GI system was all screwed up due to the diet of things I used to fuel my body in the event.

Our finisher shirts were hand made silk screens and then baked in the oven at the Collin’s residence. John Collins hand made each finisher trophy from copper tubing and wood in his residence. I took third place in the event but all trophies made just had 1978 Hawaiian Ironman Triathlon Finisher on it as when the event was put on it was not considered a race but who could finish with no time limit. Of course we paid a steep entry fee of $5.00 to do the event.

Any message for budding Ironmen?

Be positive – if I can finish an Ironman on a borrowed bike wearing jean shorts, then anything truly is possible! Just keep moving forward, every step is one nearer the finish line.

By the way....do you want to be in the BCTTT?

“Not in any way.”

y t t o Sc

Train Like The Elite….?

His story...

The Supreme Grand Master has trained a few athletes in his time and fancies himself as a bit of a coach. Not only that but some of them have turned out ok and even won stuff….

Where am I? What am I wearing? Why is everyone staring at me?

These are just some of the comments that would be heard on a Saturday or Sunday Morning 12 months ago.. I was a “Rugby Player” by trade.. A lock-forward to be specific.. this simple little statement allowed me to get away with almost any number of crazy stunts, clothes, antics and drinking in general.. I was always in training, training for the bar afterwards...

Most Saturday’s at 6am this summer, I’m up, not from the night before but at the beginning of the day, ready to go swimming in a lake...

Swimming in a lake at 6am?? Where did it go so wrong?

Let’s start at the beginning of my tri Career...

Jan ’07 a week before the Tough Guy Challenge, I decided against my better judgement to turn out for the social team.. bugger I’ve broken my knee.. 6 months later I start running again.. then it’s almost Christmas so a few months off exercise to large it up and it’s 12 months since my injury and couple of stone heavier I start running again.. I complete a 10k in April and then I’m struck by Shin Splints. I quite like feeling good about myself and losing (a little) weight.. How can I continue? AHHH..

I could cycle to work again!!.. I dig out my trusty steed, an early 1980’s, 12 speed Raleigh. What a bargain! less than a tenner off Ebay years before!

It transpires that a colleague competes in these things Triathlons, Swim, bike, run... I can run.. I can bike.. Swimming.. how hard can that be??? The Sprint distance sounds like my sort of distance, my colleagues fastest time 1hr 31 mins.. so I have my target 1.30.. Highworth is the destination..

12 weeks of training begins. Without any guidance, any sort of plan or any knowledge I start.. as I’ve never swam 400 metres in one go, in fact the only recorded swim distance as about 100m on holiday 10 years before (which completely knackered me) I decide the best way to tackle the swim training is to ignore it!!

The bike training consists of cycling to/from work with each session trying to set a new PB. After a few weeks I make a connection. my faster times are on a Monday after the weekend rest. So I now know Mondays are PB day. All

other possible possib inferences to overtraining, types of training ignored.

As the Tri approaches I venture down to the pool to do a few lengths.. Christ!! This swimming is quite hard.. I attempt the Burrows version of front crawl, which after a few lengths looks like a cross between, breast stroke and doggy paddle.. after 3 sessions I manage the 400m. Job done! Done it once no need to do anymore!

At the race, the supporters are friendly, the organisers are brilliant and the fellow competitors are in awe of my legacy

bike. The race went well, I finished in a time of 1.29. and I’m hooked.

I start to plan the next ones. Before Christmas I have signed up for Windsor and London Olympic distance events. As well as a couple of sprints. With the proceeds of my first Tri Christmas (lots of Tri related presents and vouchers) I purchase kit, by new year lots of books start arriving, I can only guess that one night while drunk I gone on to Amazon and ordered them all.

After examining all the books, only one seems less than completely technical, in fact I can’t understand most of the plans, theories and diagrams. As I read “How Triathlon Ruined My Life” I became inspired, if some fat, bald

northern bloke can do it, then I can to. I do listen to one bit of advice, of stepping up to HIM first. I’ll do it.. a HIM this year!!

As I plan my new A Race, I’m stuck between The Vitruvian or the New Forest Middle Distance, initial investigations tell me the NF is a lot harder, so it’s The Vitruvian then At this point I’m getting a lot more involved in the interweb and forums, there are other people out there like me.. just like me.... At The TCR show I purchase a wetsuit, no idea if it would fit, the salesman lets me try it on and tells me it fits.. special cash price, bargain..

After much deliberating I decide on the New Forest Middle Distance Tr It apparently is harder, but the feedback was much more positive from the survivors..

The next weeks and months are spent with learning all things Tri, first open water swim session, th panic, the cold, the satisfaction swimming 1000m non-stop in very fast time of 17mins!! The deflation when some informs me the circuit was only 750m The pure comedy that is clipless pedals.. the random falls at traffic because I’ve unclipped the wrong foot o over balanced the opposite side.

A couple of early season sprints help be bed the training and practices into place, meeting the bald northern one and the ma who sucks his thumb, somewhere up north also provides faces to usernames and new friendships started..

But it was still apparent I needed more help!

Then some training days appear on the radar, was like a bad viral marketing campaign, in th end it was easier to sign up to get him to shut up!!! A day learning all manner of bits and pieces. The point I took away from the training As a complete novice if you have a couple of hundred pounds spare what should one spen it on? The answer.. A coach.. it would be the best investment in terms of speed gained per pound spent. So I put aside my thoughts of new wheels, better carbon components and employ Mr Kiddle.

After speaking to Rick, he couldn’t promise to turn me into a sub 5 hour Him in 3 months, b he could try and work at my strengths and

y t t o Sc

His story...

Where am I? What am I wearing? Why is everyone staring at me?

These are just some of the comments that would be heard on a Saturday or Sunday Morning 12 months ago.. I was a “Rugby Player” by trade.. A lock-forward to be specific.. this simple little statement allowed me to get away with almost any number of crazy stunts, clothes, antics and drinking in general.. I was always in training, training for the bar afterwards...

Most Saturday’s at 6am this summer, I’m up, not from the night before but at the beginning of the day, ready to go swimming in a lake...

Swimming in a lake at 6am?? Where did it go so wrong?

Let’s start at the beginning of my tri Career...

Jan ’07 a week before the Tough Guy Challenge, I decided against my better judgement to turn out for the social team.. bugger I’ve broken my knee.. 6 months later I start running again.. then it’s almost Christmas so a few months off exercise to large it up and it’s 12 months since my injury and couple of stone heavier I start running again.. I complete a 10k in April and then I’m struck by Shin Splints. I quite like feeling good about myself and losing (a little) weight.. How can I continue? AHHH..

I could cycle to work again!!.. I dig out my trusty steed, an early 1980’s, 12 speed Raleigh. What a bargain! less than a tenner off Ebay years before!

It transpires that a colleague competes in these things Triathlons, Swim, bike, run... I can run.. I can bike.. Swimming.. how hard can that be??? The Sprint distance sounds like my sort of distance, my colleagues fastest time 1hr 31 mins.. so I have my target 1.30.. Highworth is the destination..

12 weeks of training begins. Without any guidance, any sort of plan or any knowledge I start.. as I’ve never swam 400 metres in one go, in fact the only recorded swim distance as about 100m on holiday 10 years before (which completely knackered me) I decide the best way to tackle the swim training is to ignore it!!

The bike training consists of cycling to/from work with each session trying to set a new PB. After a few weeks I make a connection. my faster times are on a Monday after the weekend rest. So I now know Mondays are PB day. All

other possible possib inferences to overtraining, types of training ignored.

As the Tri approaches I venture down to the pool to do a few lengths.. Christ!! This swimming is quite hard.. I attempt the Burrows version of front crawl, which after a few lengths looks like a cross between, breast stroke and doggy paddle.. after 3 sessions I manage the 400m. Job done! Done it once no need to do anymore!

At the race, the supporters are friendly, the organisers are brilliant and the fellow competitors are in awe of my legacy

bike. The race went well, I finished in a time of 1.29. and I’m hooked.

I start to plan the next ones. Before Christmas I have signed up for Windsor and London Olympic distance events. As well as a couple of sprints. With the proceeds of my first Tri Christmas (lots of Tri related presents and vouchers) I purchase kit, by new year lots of books start arriving, I can only guess that one night while drunk I gone on to Amazon and ordered them all.

After examining all the books, only one seems less than completely technical, in fact I can’t understand most of the plans, theories and diagrams. As I read “How Triathlon Ruined My Life” I became inspired, if some fat, bald

northern bloke can do it, then I can to. I do listen to one bit of advice, of stepping up to HIM first. I’ll do it.. a HIM this year!!

As I plan my new A Race, I’m stuck between The Vitruvian or the New Forest Middle Distance, initial investigations tell me the NF is a lot harder, so it’s The Vitruvian then At this point I’m getting a lot more involved in the interweb and forums, there are other people out there like me.. just like me.... At The TCR show I purchase a wetsuit, no idea if it would fit, the salesman lets me try it on and tells me it fits.. special cash price, bargain..

After much deliberating I decide on the New Forest Middle Distance Tr It apparently is harder, but the feedback was much more positive from the survivors..

The next weeks and months are spent with learning all things Tri, first open water swim session, th panic, the cold, the satisfaction swimming 1000m non-stop in very fast time of 17mins!! The deflation when some informs me the circuit was only 750m The pure comedy that is clipless pedals.. the random falls at traffic because I’ve unclipped the wrong foot o over balanced the opposite side.

A couple of early season sprints help be bed the training and practices into place, meeting the bald northern one and the ma who sucks his thumb, somewhere up north also provides faces to usernames and new friendships started..

But it was still apparent I needed more help!

Then some training days appear on the radar, was like a bad viral marketing campaign, in th end it was easier to sign up to get him to shut up!!! A day learning all manner of bits and pieces. The point I took away from the training As a complete novice if you have a couple of hundred pounds spare what should one spen it on? The answer.. A coach.. it would be the best investment in terms of speed gained per pound spent. So I put aside my thoughts of new wheels, better carbon components and employ Mr Kiddle.

After speaking to Rick, he couldn’t promise to turn me into a sub 5 hour Him in 3 months, b he could try and work at my strengths and

Conehead looking all serious and broody...

Train Like An Elite....? n the elite athlete and the ordinary mortal in the street. The physical and technical It’s clear and obvious the gulf between taggering when seen up close. It’s often overlooked, as you see them competing capabilities of elite athletes are truly staggering against other elites, so the true scale off their capabilities seem watered down when watched on TV and in comparison to their peers.

Being trackside when an Olympic 100m sprinter comes past on full afterburner can take your breath away, they seem to defy the laws of physics as they rocket past at 30mph. A 100m time of 10.1 secs is almost classed as pedestrian these days, but to see someone come past at 10.5secs pace would blow your mind. 9.58secs appears to be in ‘Matrix’ territory. Sometimes the galaxy wide gulf between ‘us’ and ‘them’ is brought home when watching something like the London Marathon – the mile per minute pace at a mind boggling 5 mins per mile – every mile.

I’ve been extraordinarily lucky to have worked with elite athletes for many years now, and in that time I’ve been even more lucky to have been exposed to many many different training methods and rationales. The ‘names’ in the world of strength & conditioning who’s books people read, I’ve been lucky enough to fly to wherever they are in the world and speak to them. Rather than just read the book – I’ll contact the author and wherever possible go to see them.

What they wrote 10 years ago might not be what they believe now, but is still widely used, quoted and implemented as ‘the’ way.

The end justifies the means….?

An elite athlete’s training programme is driven by one thing and one thing only – the end goal.

This may be 12 months away, it may be 4 years away – but it has an end point, a definitive outcome that HAS to be achieved. As you’d All the athletes pictured have been on the receiving end of SGM’s advice, and they’re expect this is then broken up into still speaking to him despite this….. smaller chunks and is a constant process of evaluation to make sure you’re on track to achieve the end goal In its simplest terms the goal determines the methods – the end justifies the means. For elite athletes that is absolutely fine as they have nothing else to do BUT that, but what about ‘normal’ people?

Global

37 Domination NOVEMBER 2009 Magazine

TRAIN LIKE AN ELITE Almost all training programmes for all sports at participation level are derived from elite athletes and the coaches who derive/deliver those programmes. This information slowly filters down to the general training population, and in the age of the information super highway the time this takes to happen has been drastically reduced. Age group triathlon has to be the prime example of this – in no other sport will you find participants using words such as ‘lactate threshold’, ‘aerobic energy system’ and ‘anaerobic energy system’ banded around with ease and confidence. You don’t find a lot of Sunday footballers comparing thoughts on what brand of compression to use or why, calories per hour consumption rates and HR intensities. Advice is freely given on the internet (and forums….), and is often given with an expert tone and/or how the previous advice was wrong and the current poster is correct without any qualification as to why it’s right.

Remember what I said about expert opinions and why maybe that expert has since changed their minds? Tudor Bompa (yes that’s his real name) is largely credited with coming up with periodisation (breaking training programmes up into blocks) as we recognise it today. However after flying to the USA to see the T-Bomp, half of what he’s quoted about these days is over 30 years old and he’s changed his mind on some of it.

What intrigues me about all the information I see in triathlon – is spotting the diluted watered down version of a method or rationale from elite sport – and how that watered down version is then applied 2009 UCI World Champion Gee Atherton races in the most inappropriate way. We all know what works for an elite mountain bikes, needs strong legs – hence has athlete won’t work for someone simply taking part in a sport. Yet this exceptional lower leg development. Simple. doesn’t stop us from trying to emulate their training programmes, equipment and nutrition strategies. A pro Ironman athlete probably swims 5km every morning, runs 6-15 miles per day and cycles 30-60 miles. Then there’s strength training and pre-habilative work to be factored in. That being the case, simply doing 50% or even 30% of that training programme of the elite will not get you 50% or 30% of the end goal of that programme. But that’s exactly what we do.

Your ‘means’ will determine your end…..!

Whatever distance triathlon you want to take part in, that’s the key – you’re taking part. The only person you’re competing against is yourself and the simplest goal has to be simply to ‘finish’. We decide to do a triathlon, pick a distance then immediately start looking at what a ‘reasonable’ time is relevant to our age group. We pour over the previous year’s race results to see who did what in our age group and how we think we fit into that dynamic.

We then download an ‘x weeks’ triathlon training programme which we then try to shoe-horn into our lives. This involves all sorts of funky things including working at specific HR intensities at certain times which are supposed to illicit a physiological response and make us fitter. Big problems.

1. Your training programme HAS to be derived from the time you have available to train in the week. Not from the internet.

2. Working to specific heart rate intensities is fine, but for general population doing anything at a level you find uncomfortable for more than an hour a day will make you fitter.

3. You then find yourself having to drop sessions from your training programme (because the training programme doesn’t know the kids are on school holiday) – leaving you to try and choose which ones are important and which aren’t, which intensities are important and which aren’t.

Elite athletes HAVE to work at certain levels, for a certain amount of time as they’re on a 12-48 month training plan.

They’re bodies are so highly tuned that they have to pay that much detail to it. Someone in general population – you’re so de-tuned that most things will work most of the time.

Global

NOVEMBER 2009 Domination 38 Magazine

7.

8.

Love the sense of achievement crossing the finish line Like helping rookie triathletes with my vast knowledge of all the mistakes I’ve made

We all have our own lists and you could go on all day – but I don’t see anything on this list about what HR intensity I feel I should be doing at certain times of the year to take part in this sport. What’s going to make me ‘better’ isn’t about me getting fitter exponentially – but technically better and more consistent in the training I do. By default this will make me ‘fitter’.

I’m not saying you shouldn’t follow a structured training programme, nor am I saying that you should ignore workload intensities and train flat out all the time. What I am saying is think less science and more common sense in your training. Your training programme is determined by the time you have available to actually train. That in turn will determine your race ‘result’. So whilst we all would love to go 2 hours for Oly distance, the 30 hours + per week to do that isn’t likely. So sit down and work out ultra conservative ‘training hours’ for the week. Then it’s a simple case of dividing those hours up into the disciplines you feel need the work.

Jonathan Rea counting on one hand how many times I have offered him sound advice.

It might sound like a massive over simplification, but this HAS to be your starting point. Over time maybe you can get more and more detailed in your training and the science behind it. But for now, keep it simple – simple works.

Simple very rarely goes wrong, simple means easy to follow, easy to stick to – which means it gets results. How about going runs that are divided up as ‘easy’, ‘moderate’ and ‘hard’? Nothing about t-pace in there, low aerobic or anything like that. But training based on how YOU feel and how it feels to you. Great way to learn about your body and how it responds to stuff. Once you’re into the training you can happily send yourself blind with training zones, base 1, build 2 etc etc.

I know this is difficult for AG triathletes as we all want to be TOLD exactly what to do in a training programme and to try and follow that religiously. If that’s your bag then (as discussed) you’re well catered for with online training programmes. But you need to trust yourselves a lot more, your own common sense and take much more responsibility for your training programme.

TRAIN LIKE AN ELITE

Convention kills…?

Doing what is the traditional way of doing something is fine, as long as you understand why. Jim Hines ran 9.95 secs for the 100m in the 1969 Olympic final, that would’ve been good enough for 5th place at this years final. So what was Jim Hines doing in 1969? Think about the advancements in training methods, nutrition, tracks, shoes – and drugs. I’m not saying Jim Hines was on drugs, far from it. But think about how many Olympic champions have subsequently been banned for them. So 40 years ago Jim Hines was doing a training regime, diet and all the good things that meant Asafa Powell could only MATCH that time in 2004 games. There are only 3 GB sprinters that have gone under 10secs – ever. I know one of them.

So always ask yourself why, why are we training this way? Why is this a sprint training programme? Why is this an Ironman training programme? Who says it is? Why is it this way? Because it’s scientifically proven? Let me tell you something about science….

When something undergoes testing scientifically – the scientist is looking for ‘statistical significance’ in the result to prove it works. So when they average the results out it really really has to work for it to be ‘statistically significant’. If

Global

39 Domination NOVEMBER 2009 Magazine

Jason Gardener shows you how many times he has to tell me something before it actually sinks in.

TRAIN LIKE AN ELITE it isn’t, then it’s deemed not to work. Think about that, think about how broad brush that is. One rouge result in a test could skew the whole thing. But what about a ‘trend’? If something shows a ‘trend’ isn’t that a result? No – statistically significant. So the article in the lastest 220 about the efficacy of protein/carb drinks pre-sport found no evidence that they worked any better than normal carb drinks. This flies in the face of what I and many many practitioners see with our own eyes. But because this can’t be replicated under laboratory conditions to statistical significance, 220 magazine proclaims the definitive answer.

This is why Jim Hines ran 9.95secs 40 years ago, because he didn’t have sports scientists telling him what does or doesn’t work under a micro-scope in a lab. He was out there on the track doing what worked for him whether there was science behind it or not. This is important for you guys because the science behind the training programmes you follow is very very conservative – and always contradictory. But you don’t know this as you get sports hand-me-downs with a twist for general population. So whenever anyone throws a scientific quote at you as to why something is the way it is – bear in mind there will be a study to contradict it and a practitioner who can show you the opposite result. Don’t get trapped into following a ‘two ends of the ham’ programme. What’s that? (analogy alert….!)

A ‘two ends of the ham’ programme is this – before putting the ham in the oven the ends are cut off.

Warming up Dan Atherton before the UCI World Championships. Should you When asked why the person replies, warm up like this just because the elites do? Would it work for you? An ‘my mum did it this way’. So you ask the explosive dynamic warm up is advised for most sports inc triathlon – mum – she says, ‘my mum did it this way. So but by who and for who? you ask the grandma, she says ‘the tin was too small for the ham so I used to have to cut the ends off…..……….’

Get to the point….!

To recap the inane ramblings over the last few pages – think about ‘why’ you’re doing something not ‘what’. The ‘what’ part is easy. So much of what I see in triathlon is so bogged down in convention and science that common sense is suffocated - the ‘why’.

We all too readily apply elite training methodologies and rationale to ourselves, without understanding ‘why’ we need to do it that way other than that’s ‘what’ people do. All without understanding that elite training methods are in a permanent state of flux as the wheel is constantly re-invented. Sport is all about change for the sake of change as practitioners and sport scientists try to make a name for themselves by doing something ‘original’. Sometimes this works fine as un-safe and questionable methods are replaced with good ones, but equally things what were just fine get replaced with dodgy ones. If it ‘ain’t broke don’t fix it!

So before you throw yourself at the mercy of the worlds most scientifically amazing training programme. Before you start having a meltdown as you’ve missed half of ‘base 1’ and not sure if you’ve got time for ‘build 2’. Just think about these points; 1.

2.

3.

How many hours do you have to train – realistically Family commitments (school holidays, weddings, barmitzvah’s etc) Knock 20% off the time you think you have Global

NOVEMBER 2009 Domination 40 Magazine

4.

5.

6.

7.

Distance you want to ‘finish’ – can you ‘finish’ an Ironman on 10 hours training a week? Probably.

Triathlon is as much about technique as it is fitness – transitions, running, riding a bike – not just swimming.

Prioritise your sessions into ‘must do’, ‘should do’ and ‘could do’ The weekends are not the time to clear your ‘session congestion’ – WAT/HAT/GAT/BAT officers rule the weekends….

Accept ‘The Fear’, it is your friend and can help you

8.

Again I could go on and on – but make your own list. Really think about the ‘why’.

If there is one thing I know after the last 10 years of working with athletes at the highest level it’s this – I know nothing! But I do make some good guesses……

MTB 4x winner Dan Atherton in the high tech Cold Recovery Plunge Pool at the Conehead High Performance Centre……

Darren Campbell’s reaction when he was told I wasn’t working with him.

TRAIN LIKE AN ELITE

Me with World no3 golfer Paul Casey. If you stick with ‘tradition’ and what’s the ‘accepted’ way of doing things you’ll get nowhere. No-one really knows or is the ‘expert’. We’re all just making it up as we go along…..

Global

41 Domination NOVEMBER 2009 Magazine

Wheelie Cool?

Mavic Open Pro.

I have a pair of Mavic Open Pro wheels shod on my road bike.I purchased these to replace the ones fitted to my Bianchi when I bought it,they just were not upto the job of carting a fifteen stone runner around with the cycling expertise of a goldfish.The Open Pros were hand built by my LBS for about £100.They are not light weight nor are they aerodynamic.Due to their weight they do not accelerate quickly and are not the best climbing wheels.So why buy them.The simple answer is that they are virtually bombproof,if Armageddon was to happen tomorrow thay only things to survive would be a couple of cockroaches,a powerbar that has been left in my transition box since 2003 and my Open Pros.In the past ten years they have been trained and raced on including 2 IM and 4 HIM races,timetrials,and numerous other TRi's of varying distance.The only problems I have encountered have been,one set of new bearings,the front wheel has been trued twice(both times after air travel and not through riding),and the rim on the rear wheel fractured this March,the rim was replaced by the LBS and refitted the old spokes and hub.Would I purchase them again,absolutely.If you are biking on a budget,want a set of wheels to race/train on etc then I would recommend these,should be able to get a pair for about £120 ish.

TT T TT TT TTT CTT CTTT CT C BCT BC B



Mavic Open Pro

Corima Aero +.

Corima Aero +



Submitted by Jon.E

These were purchase to replace the pathetic wheels that were supplied with my other bike.I guess they just do not cater for the heavier rider.They were recommended by my LBS who were able to source a pair for me for just over a grand.Why choose them over HED or ZIPP.I didn't want a very deep rimmed wheel due to my V.Poor cycling ability and not being able to do them justice.I needed a wheel that could do as much as possible with only a small amount of compromise.I really cannot be bothered with this changing of wheels,cassettes,tyres for different races.They are lightweight,carbon fibre,with not too a deep rim,but still providing a decent aerodynamic flow and allowing good climbing and acceleration through their lightness.The + is that they have ceramic bearings,as opposed to the standard Aero,but that makes bugger all difference to my cycling.They are also capable of taking tubeless clinchers without having to adapt the wheels.I have not tried these yet.The Aeros are about 75secs quicker than my previous non aero wheels which were on the bike previously.I will admit that I have never tried any other Deep rimmed wheels,so are unable to place them in comparison.They do the job,quietly and efficiently and they stand out from the crowd.

The BCTTT Awards 2009 Review

T a n o C n ow T n o l h Tri You are cordially invited to the Bridgtown Cona Testa Triathlon Team

Innaauugguurraall Dinner and Awards Eve ning I ember, 7pm on 21st Novem at

Piccadilly, Manchester. M1 3AQ ion, ion, inaattio d inat To cele brate our ongoing commitment to global dom ps ips onsh onss ip pion pi recognise achieve ments at club champi i r. be havviou attee beha riat ropria ap prop app inap and participate an in evening of alcohol fuelledd in t tt!! nkk twis Dre ss to impress, with a pink

Global

43 Domination NOVEMBER 2009 Magazine

The Itinerary 7pm Meet for pre-dinner drinks in Mezzanine Lounge, put names to faces and make polite conversation as alcohol has yet to take effect.

7.30pm Move into dining room for opening address by Supreme Grand Master - verbal abuse, heckling and consumption of alcohol 9pm 2009 BCTTT Awards – The following awards will be presented by Darren Campbell MBE, England & Sale Sharks winger Mark Cueto.

The Awards Legend Of Ron Burgandy Award For upholding the highest traditions of the BCTTT as member of the month, September to October 2009 I'm Not Dead, I'm Just Having A Rest Award for demonstrating extreme restraint in the swim by allowing everyone else to get out first It’s Not About The Bike Award For demonstrating restraint on the bike leg by allowing everyone else to finish first Remember the Hare And The Tortoise Award for demonstrating extreme restraint in the run by allowing everyone else to finish first Most Disturbing In Lycra Award For narrowly avoiding arrest, making small children cry and psychologically scarring fellow competitors Bringing Up The Rear Award for demonstrating extreme restraint in the race by allowing everyone else to finish first The Global Domination Award For upholding the highest traditions and ethos of the BCTTT There are also various ‘special’ awards details of which are a closely guarded secret.

10pm Move to Mezzanine Lounge for continued heavy drinking, inappropriate behaviour and awards winners to bask in glory and adulation.

Timings are subject to change, cancellation, re-scheduling and generally being made up on the spot with little or no notice.

7pm We’re a great bunch, no-one was left out and everyone soon got to know everybody else :) 7.30pm This didn’t happen till about 8pm as beer is always deemed more important than food.

9pm Dinner done. Food good (apart from the veggie option).....on with the awards!!

The Awards Legend Of Ron Burgandy Award Winner: Ron99 I'm Not Dead, I'm Just Having A Rest Award Winner: Scibby It’s Not About The Bike Award Winner: Malteser Remember the Hare And The Tortoise Award Winner: Kidstardust Most Disturbing In Lycra Award Winner: Didds Bringing Up The Rear Award Winner: Didds The Global Domination Award Winner: Scotty 10pm All starts to get very messy, with notable addresses by Scotty, who had one or two things he wanted to get out in the open!

Viva Revolution

Viva Revolution

Global

NOVEMBER 2009 Domination 44 Magazine

ISSUE No.2

l a b

n i m

e n i z ga

Ma

o D DONE!

w.b w w

com . t t ct

o l G

n o i t a

Bridgtown Cona Testa Triathlon Team