Music for this week's spinn class Mon 7am and Wed 6pm

Playlist 110605 - Music for this week's spinn class Mon 7am and Wed 6pm

1 This Is The Life 3:04 05/06/2011 21:19 Amy MacDona -- 0:03:04 mins
2 no_speak_americano 4:34 05/06/2011 20:35 -- 0:07:38 mins
3 Omen 3:36 16/05/2009 12:00 The Prodigy Invaders M -- 0:11:14 mins
4 Breathe 5:37 05/06/2011 20:26 The Prodigy The Fat -- 0:16:51 mins
5 Warriors Dance 5:12 03/04/2011 17:19 The Prodigy -- 0:22:03 mins
6 The Changingman 3:47 05/06/2011 21:13 Paul Weller -- 0:25:50 mins
7 Kashmir 3:24 22/12/2009 16:22 Escala Escala Pop -- 0:29:14 mins
8 Sunshine of Your Love (DT\'s Radio Edit) 3:16 05/0 -- 0:32:30 mins
9 Somebody Told Me 3:18 15/08/2007 20:40 The Killers -- 0:35:48 mins
10 Marvo Ging 5:28 12/05/2007 11:47 The Chemical Brot -- 0:41:16 mins
11 RPM 38 behindthe 7:09 05/06/2011 20:37 1 Blues -- 0:48:25 mins
12 rob d 4:26 22/05/2007 21:30 clubbed to death 100 T -- 0:52:51 mins
13 Track 12 8:20 28/11/2009 14:56 spinn_feb2006 spin -- 1:01:11 mins
14 Track 04 4:04 28/11/2009 14:56 spinn_feb2006 spin -- 1:05:15 mins
15 Track 05 3:24 28/11/2009 14:56 spinn_feb2006 spin -- 1:08:39 mins
16 johnleehooker2 2:40 15/08/2007 21:55 Spinnclim -- 1:11:19 mins
17 The Road To Home 5:29 05/06/2011 21:13 Amy MacDona -- 1:16:48 mins
18 Christopher Lawrence 6:21 16/07/2007 21:36 Rush Ho -- 1:23:09 mins
19 I Feel Fine 2:20 05/06/2011 20:42 The Beatles 196 -- 1:25:29 mins
20 Madonna-_Hung_Up__Radio_Version_ 3:24 22/05/2007 2 -- 1:28:53 mins
21 U Don’t Know Me (JaxxHouz Klubmix) 5:16 12/05/200 -- 1:34:09 mins

Advice on Triathlon

I 'retired' from Triathlon in 2006 after the Commonwealths but still swim, bike, run as well as rowing etc. I am always happy to offer advice and support. Let me know any specific questions or needs and I will share the answer via the blog so that other people can benefit and learn. If you have a private query you can email me.

See my blog at http://swimbikerunparty.blogspot.com

I also have a website http://www.timhjrogers.com/pt/triathlon.html
This contains advice on swim, bike and run…

Swim http://www.timhjrogers.com/pt/swim.html
Some suggested sessions and video etc

Bike http://www.timhjrogers.com/pt/bike.html
Some Q&A and some 'How To' Guides at the bottom of the page

Run http://www.timhjrogers.com/pt/run.html
Some notes about running

To be honest the website stuff is a little tired/old. I hope that blogging will allow me to keep stuff fresh and interesting, and maybe suggest new and interesting sports for people like me, who feel one sport is just not enough?!



See also http://www.jerseytriclub.com/

Tim

Next Great Challenge - London's Great River Race

Next Great Challenge - London's Great River Race

Once I've competed the Etape du Tour on 11 July (I am Numéro de dossier : 107496) and the Ultra Marathon 6th August I'll need something else to focus on, so I'm up for training for the London's Great River Race

See Etape du Tour at http://www.letapedutour.com/EDT1/2011/ETDT/presentation/us/carte_parcours.htm See also http://www.letapedutour.com/EDT2/2011/ETDT/presentation/us/index.htm

See Ultra Marathon at http://www.roundtherock.co.uk/

See London's Great River Race at http://www.greatriverrace.co.uk/

It should be a great challenge with the other people taking part in my boat being the River Quest Crew from the Yukon - they were a fantastic team and I am very lucky to be offered a place in the boat.

I will need to switch from stamina to strength training in July/August. Once I complete the Etape du Tour I will drop 130miles a week of cycling in favour of rowing & weights. Then when I've completed the Ultra Marathon I will focus entirely on paddling the boat.

It is going to be a great year for challenges!

Tim

Secrets to riding 100miles (166km) and feeling good!

Managed my first local 100mile (166km) bike today. I've done big milage before, when training for Ironman (3.8k swim, 112mi bike and 26mi marathon). However I've never actually rode 100 miles in Jersey before. I've always stopped at 70miles and then done a run!

I am pleased with my achievement, but realise that three things were significant in my success.

First that I've been building up with regular Saturdays doing 60, then 70, 80 and last week 95 miles. This helps both with the fitness and the mental attitude required for 6 hours riding!

Second is the fact that I started at 6am and did a lot of miles with friends, before then joining the cycle club at 9am to do a lot of miles with different friends. Then after a fuel stop at the Watersplash (approx 80miles done) I then entered stage three. Breaking the rides into 3 stages helped, and having small targets and good friends makes the whole thing easier.

Third is the fact that I'd mentally committed to doing 100miles last week and came prepared. I took 2 bananas, lots of water and 2 energy bars. This kept my energy up for the ride, and kept my spirits up when I got to eat tasty stuff. The previous week I did less mileage, but with no food and I really suffered. Riding on empty is no recommended for the mind or the body. Having got home, showered and changed I zipped down to Big Maggy's (advertisement here) to buy some more fuel: Energy drinks for riding and Recovery drinks for after.

I am looking forward to racing in France and I am sure the above 3 factors will play a great part on the pleasure (and hopefully success) of my campaign. I will let you know how I get on with the Energy drinks for riding and Recovery drinks for after - you are what you eat, and your performance is significantly effected my your choice of fuel!

Tim

A fun bike event in France on Saturday 25th June

Anyone interested in a fun bike event in France on Saturday 25th June

Le Pierre Le Bigaut Cycling race held every year in Callac is to be on Saturday 25th June 2011.  Anyone can enter! Over 6,000 people race every year including children and pensioners!  

See http://www.kernormand.com/events/la-pierre-le-bigaut.html
Who is Pierre? http://en.wikipedia.org/wiki/Pierre_Le_Bigault

The venue is 1.5 hours of 'relaxed driving' from St Malo. I reckon we could cycle there easily enough with a small rucsac and a credit card to look after ourselves for the weekend?

Email me at timhjrogers@googlemail.com if you are interested.

Tim