Welcome to autumn!

Even though the days are shortening its good to see you all out and about, even when the weather is changeable.

Well it was a rare treat to be able to go and cheer members of the Tribe on at Cotswolds 113 and from all your smiling posts it seems like there was a fair amount of racing to be enjoyed last month. You’ll see some of the resulting excellent race reports below.

The BTF guidelines continue to evolve and we have increased ability to resume some more training. More detail on that in the articles below..

We know the unusual circumstances this year have meant we haven’t been able to run our usual sea swim sessions from the beach hut, but I know many of you have still been enjoying the sea and are intending to carry on through the winter. As invigorating as this can be we need to be more observant to the weather and the effects this can have on us. As always, please look after yourselves and each other; you’ll see an excellent article below on cold water swimming.

Dig out the waterproofs and layers, enjoy the change of season, and I’ll see you out and about.

Stay safe.

Chairman
Alex Higgins

COVID Update - Reminder

There has been no changes from BT since 09/09/20 but there has been a club and coaches update

https://www.britishtriathlon.org/britain/documents/covid-19/guidance-documents/our-return-to-swim-bike-run-activity--guidance-for-clubs-and-coaches.pdf

Latest update 09/09/2020 on BT Website - basically permitted events can take place.

The guidelines from BT have been updated and are available on the BT website or references can be found on our own website in the Welfare section.

https://www.britishtriathlon.org/return-to-play

https://www.portsmouthtriathletes.co.uk/welfare/

Please ensure that you adhere to the guidelines as well as the updated Code of Conduct - thank you

Kevin McTaggart - Welfare Officer and COVID Co-ordinator

Message from your coaches October 2021 - Lesley

ZOOM Sessions

Turbo Tuesday has starte so join Jo Lovell 7pm look out for the Zoom Link.

Alex Campbell will also be starting her Thursday Turbo sessions shortly so keep an eye out for the Zoom Link.

S&C has moved to a Monday evening first one will be Monday the 12th at 7pm again look out for the Zoom link on the forum.

QE Park - Saturday morning Run Sessions will start again in October; I am planning to start on Saturday 17/10/20.

As last year we will meet in the main Car Park at 8.30am and run in groups of no more than 6 based on ability. Anyone wishing to join us will need to complete a ‘Returning to Exercise post Covid-19’ form, this will need to be returned to me prior to attending. I will add an event to the Facebook Forum so people can let me know who will be attending, I will need to know in advance for the purposes of track and trace.

Morning swimming at Havant Pool – the pool at Havant is now open and I am in the process of arranging some morning sessions. Due to the new increased lifeguard requirements running 3 sessions each week is not, at this time, going to be possible, we should however be able to manage 2 morning per week. I am planning on starting with a Friday and see how it goes, if all good it will increase to Monday and Friday

Tuesday Turbo is back - Jo Lovell

Following on from the success of the Zoom Turbo sessions over lockdown and to support your training over the off season we are back in your living room.

From Tuesday 6th October there will be a session focused on developing your technique, strength and endurance on the bike. By using your normal bike set up I expect that those issues with comfort of the spin bikes will disappear and the training will be more transferrable to riding and racing.

The Zoom meeting invite is on the Facebook Page event, and will be the same each week.

Meeting ID: 859 2398 6464

Passcode: 268153

What you need:

Bike on the turbo (or an exercise bike if this is what you have)

Tech set up so that I can see you and you can hear me. I often use a timer on the screen which would be useful for you to see. We have found that headphones or speakers are useful if your turbo is noisy.

I also use a fan indoors because it gets hot.

A towel to mop your brow and lots to drink is essential.

A heart rate monitor or power meter is really useful for some of the sessions to check your effort/output.

Outdoor Swimming - Heather Massey

Cotswold 113 - Jon Dawson

Cotswold 113 Race Review

On Sunday 20th September 2020 I completed my first middle distance triathlon by doing the Cotswold 113. Whilst I am pleased to of achieved this personal challenge I could not if done this without the support given though the club, as well as my family.

Without the club support in many ways, from coached swim sessions and watched sea swims, and answering some rookie questions, to giving support on the day I could not have completed this distance or swam as comfortably in open water! It was a great help to me to of done 2 of the washed up events that I think Emma Hey found prior to this event, as they were my only open water swims round buoys without which I think I would of defected to the 350m swim!, and also where I spoke to Steve briefly about the event...

On the weekend my wife helped me to and from the event and hotel we stayed at, which helped keep me from getting stressed that I was lost on the way to the lake, or wouldn’t be able to drive home! And I think helped keep me honest with not pushing myself too hard at the beginning as well, or maybe too relaxed!

The event went well and it was good that the swim was close to transition and we didn’t need to leave transition till close to my swim start time, and nice to see Gill there too! It helped here that it was warm too so didn’t need extra layers that I wouldn’t of been sure what to do with!

For me as well, these altered covid times have meant I have had more time to get out for a run etc., so it is very likely I was fitter for this event in September, than I was when it was due to take place in June.

The swim. This went ok, and I was out in about the time I expected, but I had to tread twice as my left goggle leaked on me! Also I think my nose got cold as for a bit in the second half of the swim breathing felt odder! I often stream from my nose after open water swimming anyway which I think means I let some water in, so this probably contributed to this.

When I came out I was told to move up to transition, but as my ears were full of water didn’t hear a word of it, but good to see Steve here again and be able to check what was said with a friendly face!

T1. 10 minutes that won’t count to my time sounded like lots so with that and it being my first time I decided to go with full changes for each sport. Spent 15 minutes so maybe I shouldn’t of... I had been practicing in my tri suit though and I was glad I was in 2 piece by the run, so need to practice/ train in a what I will wear all through for the next one! . Good to see Gill again here! Bit of munch and drink and out on the bike! Sure I saw Steve here too, but it might have been later in T2 or both!

Bike leg. At the beginning a Marshall even said I seemed too relaxed! Started off alongside Helen who I then saw at every turnaround point I think, and saw Gill again a couple of times on the loops. Got a little confused at one roundabout where it felt like I was being sent back the way I had come, but great that some of the tribe where there to keep me going! Lost some time around the 2 hour mark don’t know where it went and missed a planned fuel time, but had had a few extra jelly babies so would expect to be about right for carb intake. Drank both my bottles too so that was the planned 500ml an hour as 950 bottles and 3.5 hour ride.....

T2. Much like T1, change took longer than the 5 minutes being annulled, maybe due to wee and drink too, picked up the rest of my Lucozade bottle that I had started in T1 and off I went - oh Gill was here with me again!

Run. My legs felt used and aching but better than my last shorter triathlon... and it was good to see Kiernan right at the start near transition and others around the course. Discovered I’d made a small mistake and left my sunglasses on, as I don’t often run in them and found them slippery and warm so they had to go in a pocket. Struggled from the start to feel like eating anything at all, gel or Blok and body kept telling me no so couldn’t fuel much, only my bottle of Lucozade... and god it felt warm (23 degrees!). By lap 3 I was out and using the aid station water and drank what I could, but based on how much I drank after the event (like 8 pints of squash/ milk/ lemonade) can’t think I drank

enough all event, even though from morning till finish I’ll of been over the 4l mark... The guys with the spray hose near the lap/ end divider were a treat to look forward too!

The end. Through the finish chute, hopefully a good photo here! Given the finishers medal and on to the goody bag collection. Very glad of the bottle in the goody bag, great medal nice to be a bigger one with some weight to it felt great to receive and to achieve the finish line at an official time of 7:13 (7:28 end to end by Garmin including all transition time), in my head I had thought less than 8 would be good for me, and while I might of thought about under 7 at the start of the run, getting in a 2:15 half marathon at the end of a tri when my PB. on its own is 2:10 would of been shocking! And so with the heat and the swim and run behind me I am happy with the 2:45 run and the finish time I achieved, and while it was hot on the run and am so glad it was dry warm and not too windy as it made layers, changing, waiting at the start etc. all so much easier! Good also to meet some other Portsmouth triathletes who had been both competing and supporting! Not sure I should say this quite yet but cough ahem cough (can I say that in Covid times!) which one next!

Last best thing about the day, seeing my wife out on the course, and having her there right near transition to help me back to the car and home again at the end! Many thanks for your support as well couldn’t have done this without all you do.

I would also like to thank (I think!) all the tribe, random supporters, marshals, whoever it was from the club who said Cotswold 113 was a good first event (can’t remember now who it was!), and friends who said to me if your cycling, running and swimming for fitness why not do a triathlon……

It has been an interesting season.

Some of you are aware that I am a front line clinician with Solent NHS Trust Children and Families Service. It has been a time where I have really valued the humour, consistency, routine and support of my Tri family. I may have gained a few Covid pounds but the body underneath is stronger. More importantly i feel connected to the world and to you all. For this reason I have nominated the club and coaching team for a Solent Heart Award. It is a small thank you but well deserved.

Southampton Fast Twitch - Kevin McTaggart

Southampton Fast Twitch Sprint Triathlon – 27 September 2020

Like most triathletes, I had intended to participate in events and planned my year back in January and with the lock down and suspension of sport I had my plans turned upside down in March. I had only planned a couple, my usual pilgrimage to Hart and perhaps Chichester, nothing to adventurous just trying to keep the 66-year-old body active. I had also put my name forward to officiate at Fareham and Bayside and perhaps help at a bigger event, but those plans disappeared as well.

About a month ago I watched the New Forest Tri at Ringwood and then a lot of people did Bournemouth and others had plans for the Cotswold so I got tempted and entered the Fast Twitch at Applemore on the edge of the New Forest. I had not completed a Triathlon for 2 years because I have a fat arthritic knee and last year had sciatica, which I would not wish on anyone. As I could now bend my knee, I did not want to leave it another year,

I have done this event before; it is well organised, and I know the area and the routes very well as I lived there for 10 years in the 60’s and 70’s.

The organisers put a lot of effort into the event with social distancing and pre event questionnaires on COVID which worked very well. It also had a video briefing online as there was not to be one on the day.

The weather that morning was cold and very windy, and I had planned to take several layers of clothes for the bike because the route across the New Forest heathland is very exposed with little protection.

I met a few friends from previous years including the Official and other triathletes, It sort of gives you buzz when you meet again and helping a few newbies which is what it is all about.

Also bumped into Kiernan who was looking after the bike route on this event

The swim was very well organised, all socially distance while waiting, 3 in a lane and only add another 3 when all the swimmers are out of their lane – it worked. Applemore is quite unique because the pool is on the 1^st floor so the exit is by metal fire escape to the ground – so absolutely no running by the pool or down the fire escape which was extremely slippery by the time I went down it. Pleased with the swim but my plan was just to do everything to completion not to go as if my life depended on it.

Transition was fine and I added the necessary layers and out I went. The bike course is beautiful across the heathland, but it was quite tough in the wind. The course takes you out to Beaulieu where I worked in the museum as a 15-year-old selling burgers or ice creams on a Walls tricycle. The cycle route goes past the swim starting point for Bucklers Hard Ironman then a nice hill out of Beaulieu across to Dibden Purlieu and then to Applemore. I was wearing cleats and to be honest I am not practised in their use. As Steve Stubbs will vouch, I am not good at getting out of cleats and at the dismount line I fell in a heap. Lots of concern by the marshals but I was ok just a dent in my pride.

The run I was not looking forward to. My knee was fine, but I was determined to complete with without stopping despite the hills. They reversed the run, so it was getting the hills out the way first and this gives a good gentle downhill to the finish. I know is only 5k but the run for me is a struggle, In the end I did it and did not stop – happy bunny.
I was 6 minutes slower than the last time, but I put that down to the run and provecta aetas. But pleased I did one this year and will have another go next year.

PS Got 1^st in age group but was the only one in age group :O)

It has not been possible to provide the club sea swimming sessions this year but hopefully we can reconvene in May 2021. The club beach hut remains out of use until further notice. - Andy

Editors notes....

I am happy to receive any relevant articles for inclusion. Please ensure that photos sent to me are respecting the social distancing rules.

I plan to do a Newsletter every month and the timings will be as follows.

End of week1 I will ask on Facebook for input and there will be a 2 week window.

By around the end of the month the window will close.

I will then publish hopefully in the 1st week of the month.

You can send articles to me on direct kevmct54@hotmail.co.uk

Ed.

Portsmouth Triathletes Privacy Statement

The Portsmouth Triathletes club respects the personal information provided to us by our members.
The club will only retain personal information of members for the specific purpose it has been provided. The club will not pass, or sell on, the personal information it holds on it members. The club will ensure that any other party, approved by the club, which collects and retains the personal information of club members’ does so for the specific purpose required by the club. This can include on-line membership and race entry information.
The club will manage the data it holds on its members in accordance with the 2018 General Data Protection Regulations (GDPR).
If you have any queries or wish to make a complaint in respect of the way the club manages the data its holds on its members please contact the Club Secretary at secretary@portsmouthtriathletes.co.uk

COVID Update - Reminder

Coaches Corner

Outdoor Swimming - Heather Massey

Cotswold 113 - Jon Dawson

From Jo Lovell