Newsletter 289
NEW MEMBER:
NEW MEMBERS
Kate Beer
Tobias Brazier
Daisy Brazier
Rachel Brazier
TUESDAY INTERVAL SESSION 10 MARCH
Following a progressive warm up including the walk drill (keep practising)
the main set consisted of 6,5,4,3,2,1,30s with 3, 2.5, 2, 1.5, 1, 30s
recoveries. The group were instructed to start off running at their mile
pace for the 1st interval and then increase their effort throughout the
session to finish with a flat out 30 second effort at approximately 200m
pace. It was executed well and several runners were seen sprinting into
space during the 30 second effort to get a clear run for a flat out effort (as
advised!)
Matt Dyke assisted with the session this week, and took the lead for the
cool down and stretches.
The huge group of juniors ran 8 X 400m reps, at race pace. It was great to
see them training in NTC kit.
England Athletics Affiliation Renewal
For those who wish to be affiliated to EA via NTC, EA membership is due
on 1st April. The fee is £12 and NTC will be required to pay on your behalf
(you cannot pay directly to EA)
Please let Sarah Taylor know if you wish to affiliate or renew your
affiliation [email protected]
You will then be required to pay £12 to NTC either on line or by
cash/cheque at a training session.
By way of a reminder EA affiliation is required to race for NTC in the XC
league or represent NTC in any running race.
MONDAY SWIM SESSION 9 MARCH
Warm up 4/10
80 Freestyle
80 Popov - fins
80 2o Doggy Paddle, 20 No 1.scull repeat -- fins
80 6.1.6 - fins
80 6.3.6 – fins
Build 8/10
6 x 20 Fly kick under water - fins
Main 60 secs recovery between sets
5 x 100 CSS - 1 beep recovery
6 x 20 FS sprint from scull 10 secs rec
400 as 100 K,D,P,S
4 x 20 Sprint from push, streamline 10 secs rec
300 Pull paddles and pullbuoy
2 x 20 at 10m fast kick 10 secs rec
200 kick
Cool Down 4/10
200 Backstroke swim/drill
Congratulations to Matt Wild (2:16:42)
and Matt Dyke (2:16:45) representing
NTC at Stafford 20m last week.
Both posted great times
(with only seconds between them)
running the 20m in awful conditions.
Check out the latest club
videos on Facebook:
https://www.facebook.com/
newcastlestaffstriathlonclub
WEDNESDAY WATT BIKE 11 MARCH
This week we increased the time sections of the progressive session that
we did a few weeks ago. So the main set consisted of blocks of 3 mins
steady, 3 mins endurance, 3 mins sweetspot, 3 mins intense, 3 mins easy.
We did 4 blocks in total, the juniors and those racing at the weekend did 3
blocks.
West Midlands Jnr Series Events
Month
Day
Date
March
Sat
21/03/2015
March
Sun
April
Event
TS1-TS3
Youth
BCT Aquathlon
Y
Y
29/03/2015
Sandwell Aquathlon
Y
Y
Sun
26/04/2015
BRAT Sprint Triathlon
May
Sat
09/05/2015
BCT Duathlon
May
Sun
24/05/2015
Telford Tinman Triathlon
May
Sun
24/05/2015
Wrekin College Aquathlon
Y
May
Sun
31/05/2015
Warwickshire Children's Triathlon
Y
June
Sun
14/06/2015
Barton Marina Triathlon
Y
June
Sun
21/06/2015
Sandwell Junior Triathlon
Y
Y
July
Sun
05/07/2015
Paul Weston Memorial Aquathlon
Y
Y
July
Sun
19/07/2015
BRAT Junior Aquathlon
Y
Y
August
Sun
02/08/2015
Shropshire Junior Duathlon
Y
Y
September
Sat
26/09/2015
Autumn Dip & Dash Aquathlon
Y
Y
Info regarding IRCs - Inter-Regional Championships (National Tri Champs)
IRC Test Event (NOT WM Series race)
May
Sun
31/05/2015
Mallory Park Triathlon (Leicestershire)
IRC Team Qualification Race (NOT WM Series race)
July
Sun
05/07/2015
Super Tri Children's Tri (Eton)
Inter-Regional Championships 2015
September
Sat
05/09/2015
U 20 European Triathlon Festival, Mallory Park
September
Sun
06/09/2015
U 20 European Triathlon Festival, Mallory Park
ENTRIES ARE FILLING UP QUCKLY
DON’T MISS OUT IF YOU INTEND TO RACE!
Y
Y
Y
Y
Y
FRIDAY SWIM SESSION 13 MARCH
Warm up 4/10
80 Freestyle
80 Kick on L/R streamline –fins
80 Zipper – fins
80 Popov – fins
80 6.1.6
Build 8/10
6 x 20 as
3 x 20 Odds - From scull FS sprint – climb out
3 x 20 Evens- From dive FS sprint
Main 60 secs rec between sets
400 FS CSS 7/10
4 x 20 sprints from scull 8/10
400 as 100 Torpedo kick, 100 pull repeat 6/10
4 x 20 from push off streamline fly kick to flags – sprint 8/10
4 x 100 FS CSS 7/10
2 x 40 tumble turn or quick touch and push off last 10 m fast kick 8/10
400 pull – pull buoy and paddles 6/10 – maintain high elbow
Cool Down 4/10
200 Backstroke swim/drill
Letter from the secretary of Parogan Swimming Club:
I am writing on behalf of the Parogon Swimming Club. We are a small club
based at Newcastle under Lyme school swimming pool. We have been
established since just after the Second World War and believe we can offer
something unique to our members.
I see that you offer swim sets at Trentham, but we would be able to offer
your members something different in that with membership they would
have access to the pool for 5 sessions a week to swim as they like and on 3
other occasions we run coached swimming sets, purely fitness based. We
enter open water events and have just set up a new junior water polo
session.
We already have shared members in Ed Cross and Neil Oliver and I am sure
they will give us a good testimonial!
We have an annual subscription fee, payable either one go or in two
instalments on production of a post dated cheque. As we are now into the
year a pro rata rate would be charged to any new members. For a full
paying adult this would be £130, or two instalments of £65 covering
membership from 1st April until the end of December. Reduced rates for
students and under 18s.
Would it be possible for some sort of publicity to go out to your members
on our behalf as we are constantly attempting to increase membership to
ensure that the club maintains sustainability. For more information please
see www.parogon.com or follow the Facebook link at the bottom of this
email.
In the first instance any people interested would be able to come and have
a try.
Many thanks and I look forward to hearing from you.
Kind regards,
Ian Cartwright
Hon Secretary
facebook: Parogon Swimming & Water Polo Club
Jordan Nixon raced on Saturday 14 March for
Staffordshire Schools in the English Schools
Athletic Association Cross Country
Championships at Witton Park Blackburn. He
was running for the Junior Boys and finished
236 in a time of 13 min 34 sec for 3.6km race
in a field of over 340 runners. He was the 3rd
Staffordshire runner to finish out of the team
of 8. Another great experience for him in a
National Event.
SATURDAY GROUP RIDES 14 MARCH
There has been a few sickness bugs around this week threatening to affect the
group rides on Saturday, and 2 of our leaders unfortunately had to cry off.
Jacqui Smith stood in for Chrissie as lead for the steady group cycling 50 miles
in total and took a cafe stop at Marton which was very busy. There were 9 of
them in the group including two new riders to the steady group.
Helen led the development group (despite not feeling very well herself!) on a
28m ride with a café stop at Dagfields
Paul was due to lead the fast group on a hilly ride but instead the group (also 9
in number) rode out to Henbury for a 60m loop.
SUNDAY RUN 15 MARCH
There were 2 good sized groups meeting at 8 and 9 o’clock for our steady runs.
At 8 o’clock there was a choice of 5 or 6m group.
At 9 o’clock there was a choice of a 5m or 9m steady run or a 3-4m loop
including some plyometrics training.
The beauty of having such a large group is there is a wide variety of ability and
therefore always somebody to run with.