Triathlon Coaching

It's official! Genevieve has passed her Level 2 Triathlon Coaching Qualification & can now officially cause you discomfort at a whole new level!!

Coaching Awards 2010

Who will you nominate?


The sportscotland Coaching Awards 2010 are now open for nominations. Don't delay! Take advantage of this incredible opportunity to recognise the achievements of coaches and celebrate the fantastic work being done in the sports coaching industry.

Anyone can make a nomination by completing the official sportscotland Coaching Awards nomination form which is available on the sportscotland website.
All nominations should be submitted by Wednesday 20 October by sending the nomination form(s) to the email address or postal address on the flier below.

Full details and terms and conditions are available on the sportscotland website.

10 Mile Group Training Run

This Sunday is our club 10 Mile Run (run, not bike). This is not a race it is a training session and is a free event. There is a 5 mile cut off if you think the distance is too much and you can run it as hard or as easy as you like.


Meet at Corner of Hurlawcrook & Langlands Drive, East Kilbride (normal Sunday Run meeting point) about 8.45. This run will be handicapped in groups so we need to see who is there before the start. We will provide a water stop at half way and record times.


You can also view the event in the facebook events page.

ATHelite Facebook Page

Trigger Point Therapy - Foam Roller

The Grid features:

"Green" technology

Constructed with less foam than traditional foam rollers

Designed to withstand constant, heavy, and repeated use without breaking down

Built from EVA foam



The Matrix & Distrodensity Zones
Unique design allows for targeted massage:

Find the Distrodensity Zone that best suits your needs
Distrodensity allows for a more realistic massage experience
Core body workout versatility

Use The Grid to achieve a comprehensive core body workout


From crunches to bicycles to pushups - use it to challenge core muscles


Incorporate it into daily workout routines


Compact; travel with it and workout anywhere

The Grid is for athletes and people of all types - from long distance runners and endurance athletes to Crossfit competitors and yoga enthusiasts.

Whether you're looking to massage your lats, quads, lower back, or any other large muscle group, or trying to achieve a killer core body workout, The Grid is certain to suit your needs. The Grid is the most versatile and comprehensive foam roller and workout tool available.

The Grid is also backed by a 1-year warranty against manufacturing defects - TP Therapy are confident it won't break down or fail under normal use.

The Grid and Distrodensity are trademarks of Trigger Point Performance, copyright 2009.

The Grid and Distrodensity are patent pending.

RRP £39.99
DUE IN 6TH OCTOBER
Order now to avoid disappointment

10k Run

If you've missed out on the Strathaven 10k then you could try this one

Ayrodynamic 10km Turkey Trot and 5km fun run
Sun 26th December 2010
Citadel Leisure Centre, South Harbour St. Ayr, KA7 1JB
5k starts 11:15am, 10k starts 12:00 noon


Enter here

I know you'll be thinking there is no chance you can run on boxing day but think of all the energy you'll have after consuming all those carbs!!
This is a great event - nice atmosphere and yummy home baking at the end.

Reductions....

Womens Triathlon Clothing Sale on

TYR Trisuit Womens Black and Aqua Was: £94.99, Now: £75.00

Mens Triathlon Clothing Sale on

2XU Competition Trisuit Blue Mens, Was: £80.00, Now: £63.75

More deals do be had. Click the links about to see them.

Massive MBT Sale....ONLY A FEW PAIRS LEFT!!

We're clearing out some MBT's to make way for new stock as a result we have a whopping sale on.

A wide selection of MBT's are down to £99!!

and more.....

East Kilbride Road Club Mighty Blue Train Cross

Fancy trying something different......hows about a Cyclocross Race?

This is EKRC first Cyclocross event so go along and support by entering or cheering on.

Under 12 - 10.30am - race duration - 15 mins - free entry
Youths - 11.00am - race duration - 30 mins - £5 entry
Juniors/Women/Vets - 12.00am - race duration - 40 mins - £10 entry
Seniors - 1.00pm - race duration 60 mins - £10 entry

Category C Please note that non-British Cycling members will be required to pay an event surcharge of £3 (£1.50 for Youths). This will be payable on the day. Under 12s do not have to pay any surcharge. If you hold any category of BC membership then you don't pay the surcharge. i.e. Bronze, Silver or Gold. The surcharge is for insurance purposes. Full race licences are not necessary as it's not a championship event.

Event Address - Strathclyde Country Park Motherwell

Event Date - 17 Oct 2010

Enter on Entry Central

What is Cyclocross??

2010 Drumlanrig Mountain Bike Race

Colin Bain switches to the ATHelite Off Road Division for most of the winter & he has kicked off his dirty season in style with a return to the Drumlanrig MTB Race. Here is his race report......

Pretty much the minute I finished the 2009 Drumlanrig Mountian Bike race I decided that I was going to do it the following year and made the trek down there on Sunday 19th to give it another go. I don't go mountain biking much these days since I suffered a separated shoulder a few years ago but after leading this race last year until I punctured, I was keen to right that wrong! Drumlanrig Castle is the final round of the Scottish Mountain bike Series and like last year, I had opted to go for the Open Race. Admittedly, this doesn't have the prestige of the main events or the quality of racer but when I raced last year I frankly couldn't be bothered slogging round a circuit for 2 hrs on my own and fancied actually competing at the front for a change.


Got myself down to the castle fairly early and was greeted with cold, wet, misty conditions and decided then that I would try out my Athelite skinsuit for the first time in competition. This would prove to be a mistake! Got myself round on a practice lap and was instantly reminded how tough a course it is. The lap takes sabout 30 minutes and is great fun but with the endless roots and rocks that you have ride over it is hard going and with the damp conditions, was very slippery.

The open race had a rather decent turnout and as it is not part of the 'series', was last to go of the 11am race starts. Just before we started I realised I had forgotten my water bottle cage and would have to rely on my dad to give me a bottle after lap one which would leave me only one chance to refuel/rehydrate. Schoolboy error! We didn't have long to wait before the whistle blew and off we flew, although for me it was a bit slower as I stuffed my gear changes up. On to the first climb just after the start and I was a good 10 places down and knew it was important to get to the front before the first singletrack. I muscled my way through the crowd using my decent legs (honed over the hills on my daily commute) to make it up to 2nd place by the end of the climb. One of the guys went off really fast and I thought he was gone for the rest of the race but I caught him on the first rooty descent and we were all being held up. It was impossible to overtake though. Onto the next climb and I made it to the front along with a few other guys on my tail. For the rest of the lap, it was me and one other guy who just sat on my wheel the whole time. Just before the end of lap one and a slippery root caught me out....down I went, losing my Oakleys in the process. Got myself together and with some encouragement from my pursuer, got back on only to drop my glasses out of my hand. Disaster! I couldn't let them lie there so had to run back and get them. I was now well behind.

On to lap two and I had about 20 seconds to make up. Not easy on the tough climbs and with the sun now out, it was rather hot in my gear and no water to drink. I put in a good effort and was slowly catching the leader and got right on his wheel before I started to lose ground again. I was now starting to feel pretty cooked but wasn't too bothered about being in second. If I caught up then that was great, if I didn't then so be it. The last long climb really felt awful, riding at what felt like a snails pace. Time to hang on to 2nd. At this point the sweat was just pouring off me and I was really beginning to miss my bottle. Mountain bike racing is a tough sport and it was at this point that I started to feel my upper body strength disappearing and a bit of back pain begin over those relentless roots. Definitely need to work on my arm strength for the upcoming cross season. I could see that I was being caught from behind and was starting to worry that I was going to lose out on a podium spot. 2nd place gone and I really feared for that final podium spot as the 4th place man caught me just before the final, rooty, rocky singletrack to the finish arena. Fortunately for me, I had enough speed to keep him behind and when I heard him crash as I had done, I knew I was OK. Into the arena and my first ever race podium was secured with a hearty cheer from my boy and afew family members who came to see me.

A wee bit disappointed with 3rd as I was leading well on lap one but given that I had no water and was overheating, I shouldn't be. I also noticed that my disc brake was rubbing terribly (probably due to the crash) which might explain why the climbs were such a slog and my speed so reduced. It was actually quite tough to push my bike back to the car! Anyway, a good training session for the first cyclocross race on Oct 3rd.

Col

P.S. I actually found the podium prize giving rather embarassing. Maybe one day I'll be good enough to get used to them more ;o)

Strathaven Striders Run with the Wind 10k

Is now full but they do have a waiting list

Race date 7/11/10

Entry Central

Challenge Henley Iron Distance race

Welcome to Challenge in the UK


Challenge Henley are delighted to announce the 10th event in the Challenge Series of triathlon events. After almost a year in the planning, entries are now open for the inaugural Challenge Henley-on-Thames. They are extremely excited to share some stunning courses with you and of course the English town of Henley on Thames.

Situated within 30 minutes of London Heathrow, Henley is perfectly placed to welcome both National and International athletes to this Iron Distance race of 3.8k swim, 180k bike and 42.2k run. The River Thames, the Chiltern Hills and the Villages nearby, should help to put Henley firmly on the map as a premier venue for Long Distance Triathlon.

Challenge Henley look forward to sharing this race with you in 2011.

http://www.challengehenley.com/

FITFLOP

FitFlops now on SALE

Electra was £50 now £40
Hyker was £60 now £50
Walkstar III was £45 now £37
Walkstar was £36 now £30

Limited sizes available

MBT Sale

MBT's are down to £99.00 - grab yourself a pair before they're GONE!

IRONMAN UK

A quick update on the recent e-mail we sent to you all regarding the fact the 2011 UK IRONMAN 70.3 event had just 180 race slots available – as of the end of last week

Since the e-mail went out approx 120 of those race slots have now gone.......so there are just 60 2011 UK IRONMAN 70.3 race slots available.

Once they are gone the 2011 event will close for entries......so if you are still thinking about entering don’t delay any further.....go to http://www.ironmanuk.com/  to access the 2011 UK IRONMAN 70.3 entry form.
See you on the 2011 start line!

2XU Compression Clothing

A fresh drop of 2XU Compression wear has just arrived in store & is now available online. Great gear for enhanced training, competing & recovery.

2XU_Compression

Half Big Ben Nevis Triathlon

ATHelite's 'Off Road Squad' Dawn & Alan were frollicking in the mud & hills at the weekend (separately, not together). As is now customary Dawn has a come up with a race report that took her longer to do than the actual event itself!!......

Originally I was entered into the Full Big Ben Tri. 2k swim, 90k mtb and a “jog” up and down Ben Nevis. However a full 7mths building for ADIL, then a recovery week, a week of I cant be arseitis and then 3-4 weeks off with pinkie injury meant that after almost two months off I never really got going again with the training in time to be fit enough to “enjoy” the big one so I opted down to the half Big Ben with team mate Alan, and boy am I glad I did.

The weeks and days leading up to the event I spent in denial. Right up to the pre race feed on Friday evening. I arrived with my Mum en tow for moral support and met Alan who assured me the pre-race meal included a massive choice of pasta and chips, but beer was extra. Arrived, starving. Unfortunately the buffet didn’t really live up to the same standards as the previous year and we were met with two potatoes, two sausages with a few beans in tomato sauce and a buttered roll, dessert was a rocky caramel chocolate biscuit. Slightly disappointed but we managed sneaky accesses to seconds so not so bad.

5am and Race morning. Strange only on race mornings do I jump out of bed? Coffee, cereal, banana, shower and poured myself into my tri suit. I remember feeling incredibly slinky after all the training when I wore this last time at ADIL… Anyway no time for fat moments or tantrums today. Moving onto the transition area it was dark and wet. Torrential downpours meant that all the transition clothes were getting wet, and my poor Mum! 730am-ish we were in the water and somehow I managed to be right at the back of the 40 competitors, slightly annoying as I was forced to breaststroke behind flailing arms and legs that were going no where fast. Weaved my way through and took me half the lap to get my own racing line away from everyone else. On the home straight with someone drafting me – cheeky! Then had a slight altercation with some seaweed which Q a little mass hysteria, a mouthful of salt and some stifled screams and heavy breathing which did manage to catch the attention of the floating Kayak man but managed to pull it together for the last 200m home. 11th from 40 competitors. Alan had a fabulous swim too and exited the water only two minutes after me. I see am going to have to keep an eye on this young man.

Into transition with my Mum shouting and taking the pictures – am sure I don’t look good in a wetsuit and the pictures do prove this.

Onto the bike leg armed with 3litres in my camelback, a countless supply of flapjacks, inner tubes, caffeine gels, cliff bars, jelly babies and a multitool. A tough tarmac climb then onto steep terrain, loose gravel track which makes the going slow and steady. Top of cow hill. (I have a phobia of cows) At this point I stopped to chat to the Marshall as I had a wardrobe change. Then it was off down the fast and swoopy, berm laden and tabletoped course to a land rover track that proceeded all the way along to end of Glen Nevis which spat you out at a hefty technical descent. At this point the rain was torrential. Wardrobe change number 2. Down the technical descent, giving in to walking the first section where I fell off during the wee tri in 2009, I have the scar to prove it. Then tarmac all the way into transition for lap 2. Just before I got back into town and scoffing a caffine laced zipvit gel, I hear Alan shout as he whizzed by me. However he didn’t get out my sight that fast and I looked up in time to see him fall off his bike enroute up a grassy slope on the way out of transition. Oh how I laughed. That was last I seen of Alan on the bike. Lap 2 was pretty uneventful and with the field well spaced out I was pretty much on my own for the full lap and I began to take in the views of Loch Linnhe and what I could see of Ben Nevis. I kinda forgot I was actually in an race event. Lap 2 done and I don’t know how I could possibly have envisaged another 2 laps on that bike course to complete the Full Big Ben Nevis tri. My mtb has somewhat been woefully neglected this year and I was knackered and glad to get off the bike. Although I now had to get half way up Ben Nevis and back!

Transition and my mum (still taking pictures! If I didn’t look good after 1k swim in a wetsuit I most defo do NOT look good now) Bless she left me a HUMONGOUS bag of jelly babies (50% extra free to a standard bag… magic) by my transition clothes.

Changed shoes and grabbed my walking poles. I managed a slow plod/jog to the foot of the Ben where I managed to resist the temptation to enter into the Ben Nevis Inn for a pint. Steadily climbing and making good progress with my poles I was overtaking walkers everywhere. The lead runners coming down I shouted well done and fantastic to them. Some of them responded with a grimace, some with a grunt either way I figured they were in the “zone”, must be tough at the top. About ¾ of the way up and I was beginning to struggle so I took a minute rest and looked around – I was really enjoying this more than I ever thought I would after 2 laps of hell on a mtb. Near the half way Lochan I see Alan coming out of the mist on his way down. I got a bit elated at seeing someone I knew and threw my poles in the air and screamed “Alan, gimme some skin” as I held up my grubby paw for a high five, Alan being a gentleman obliged and said “not long to go now”. I reached the half way Lochan to where the path split. The right hand path made its way up Ben Nevis the left hand path down to Ft William or route up Carn Mor Derag. This is the half way point surely? But there was no sign of any marshalls with cocktail sausages, pork pies or mars bars. Slightly alarmed that I might have to walk further uphill to find these culinary delights I asked several walkers if they’d past any people with cocktail sausages and replied they were just past Red Burn. Oh flippin wonderful. I stormed off up the hill muttering that the half way Lochan was called half way for a reason and that’s where they should have been! Another 10mins walking up I had a filled my pockets and gob with cocktail sausages and pork pies and was now cheerily running down the hill.

It was now my turn to run down looking all serious and sports like to those making their way up the Ben but these were now the guys that had done the 2k swim and the four evil laps on the bike and now there were almost half way up Ben Nevis and they’d be going ALL the way to the top! So I gave up on looking professional and shouted words of encouragement to them – happy that I was nearly back home. Then disaster stuck. Too busy looking at my feet I took a wrong turn and ended up on another different path. This one digressed slightly from the tourist path and took me down to the riverside path where I then had to run alongside the river till I reached the road that I ran in on to the mountain. Slightly peeved as I was enjoying talking to the other competitors on their way up. I met my mate Ross on his way to the Ben, he was in the Full event and armed to get to the top. Had some brief words of encouragement and handed him 2 caffine zipvit gels which he is now addicted to. Back onto the road and thinking just another half a mile and who should be standing wating for me… Alan! Obviously he’s already finished had a pint, read the paper etc and then wondered back out to pick me up. He took my poles and we exchanged brief words of how the day went. Into the finish line and there was my mum again … with that camera. Except now I really didn’t care what I looked like. I just gave into it and smiled.

Alan completed it in a superb pb of 5:12hrs. I managed 5:58hrs. I bagged 3rd senior but there was only 5 senior girls in total! Slightly disappointed but given the lack of training recently and very slight digression on the course am not beating myself up about it. Would I do the Full Ben Nevis Tri event next year? ……Perhaps. (Editors note - after an Ironman in July? No chance!) 

Trossachs Training Camp 2010

Weather forecast for this weekend is warm and sunny with some overcast and rain varying from light to heavy.
You can arrive at the Trossachs Backpackers Hostel from 3.30pm onwards. First run will be at 5.30pm prompt. Please be here and ready to run otherwise it is dinner and no run!

You will need to bring the following with you;

•4 run outfits - please check weather and dress appropriately
•waterproof/water resistant jacket
•running shoes (you might like to have a spare pair!)
•running socks - lots (at least 4 pairs)
•casual outfit for dinner
•bedding will be provided but you'll need to bring a towel or two (you may get very wet this year!!)
•water bottle and something to put in it e.g. energy drink for Sunday long run
•your own toiletries
• any medication you require
•and pyjamas (the rooms are dorms)
•a mat/beach towel to put on grass for mystery workshop!!
Dinner on the first night is at 7.30pm in case you're running late.

Allow enough time for travelling the road can be very busy if you are travelling at rush hour.
There will be a welcome board at the main reception, on this will be room information, pack information and a reminder of what you've ordered for dinner!

DIRECTIONS

filling up fast......

IRONMAN UK is pleased to announce that there are only 180 race slots left for the UK IRONMAN 70.3 at Wimbleball Lake, 19th June 2011.
Following on from the success of the over-subscribed 2010 Race, the UK IRONMAN 70.3 at Wimbleball Lake is proving once again to be a ‘must’ for not only the seasoned triathlete, but also the 70.3 virgin! Places are filling up fast and it is anticipated that, at the current entry rate, the 2011 race will be full by the end of September.
So if you are planning on entering, or know someone who is, please go to www.ironmanuk.com and complete the on-line application form soon rather than later to obtain one of these last few race entries. Don’t miss out on this key 70.3 event – be on the 2011 start line so you too can feel the satisfaction of completing the 52 hills of the 56 mile bike course and crossing the Finish Line of the ‘toughest 70.3’ on the global circuit.

We look forward to seeing you all on the start line next June.

Yours in Sport

IRONMAN UK Race Office

http://www.ironmanuk.com/

Trossachs Training Camp 2010

TTC update;
Thanks to all who have submitted their meal choices. I am still waiting for the following people;

Liz
Marie
Monica
Hilary
Lisa
Don
Scot
Fiona
Alison
Ian
Frank

If anybody sees them can you let them know please. I need them by Monday evening - or I'll have to choose for them!!

The menu for Friday and Saturday evening dinner is here. Please make your menu choices using this on-line form. If you have any problems using the form then send an e-mail to genevieve@athelite.net

I'll post an update shortly about arrangements for the weekend.

Thanks.

Running Form Workshop

Our first ever Workshop was held last night. We chose Running Form as many club members had been asking for help/advice and tips on running efficiency and how to get faster.
A good turnout and a good mix of experienced & beginners & it was so good to see people turning up who genuinely wanted to make the effort to make a difference & improve. The workshop featured explanation & drills focussing on all the aspects of good running form & how it impacts on speed & efficiency. It was great to see some almost instant improvements from virtually everyone.

Understanding good running form can help all of us improve our performance. Doing specific drills will make you think about the way you run, making you concentrate on your technique & breaking down some of the key elements of your stride. This in itself is a good thing even if the drills provide no other benefit.

Well done to everyone who attended & we hope you enjoyed the session!

Happy Cadence Counting!!

TTC update;
A place has come available for the TTC - if you are interested please call me on 01698 422448 to book. The cost for the weekend is £50

I know some of you were looking forward to the Sports Psychology Workshop but unfortunately the person cancelled on us. We have since been fortunate enough to secure a Sports Nutritionist who will be presenting two seminars to us over the weekend.
The menu for Friday and Saturday evening dinner is here. Please make your menu choices using this on-line form. If you have any problems using the form then send an e-mail to genevieve@athelite.net  .

28 Day Run Program

28 Run Program

What is it?

An individual 28 days in a month training program, dedicated to running, which should take your performance to another level.

How?

Run for 6/7 days on the trot, then take a rest day, then repeat 3 more times over the month. The runs you do are entirely up to you depending on how you feel, your ability and where you are at with your training.

Any run can not be more than one hour but can be any pace and keep it varied eg; steady run, time trial, hill efforts or speed work.

One of the important points to this program is to learn to listen to your body & tap into how you are feeling.

Every day someone can post their run on the ATHelite Facebook page & everyone participating can leave a comment on that post of their own session.

When?

We start on Thursday 9th September at our East Kilbride Run Group & carry on from there.
 
http://www.facebook.com/home.php?#!/group.php?gid=183913716896