Local triathletes tough it out for a place in the European Championships

Local triathletes tough it out for a place in the European Championships

Local triathletes Tim Rogers and Lorna Gwilt took part in Anglian Water Standard Distance Triathlon with the aim of qualifying for 2014 Kitzbühel ETU Standard Distance Triathlon European Championships

Lorna Gwilt is in her debut year and learning and improving very quickly. Having only taken-up Triathlon recently she’s shown great determination and commitment to take part in all the qualifying races for  both European and World Championships and has amassed a lot of experience in just a few months of racing.

Rogers is a former Commonwealth Games triathlete but retired after 2006 and took up rowing. This is his come-back race with an eye towards future European and World Championships.

Rogers said “I feel like a complete beginner again and made a few mistakes.  Lorna was much more organised than me with bike set-up, food and race planning. I think she has a lot of potential”

The race was on the calm Anglian Water Reservoir but sunrise made spotting the buoys very difficult and Rogers missed the last turn buoy and had to swim back out to complete the course. Gwilt also had a difficult swim in a combative and aggressive group, and exited the water slower than her previous performances, but still made the top 10 of her age-group.

As a spinning instructor and Rogers was dominant on the bike, completing the 40km in just over 57minutes. Rogers explained “I damaged by achillies in an ill-judged  track-session and knew my run would be compromised so I had to make sure that my bike effort was really good”

Lorna completed the bike section in 1hour 13mins, inside the top 20 for her group, and went on to complete the course with a 10k run in 46minutes and an overall time of 2hours 28minutes placing her 13th in her group.

Rogers knowing that automatic qualification is awarded to the first four eligible athletes in each age group, struggled to keep position on the run. “I knew that providing I got into the top four  it didn’t matter what my time was, so I just focused on not letting anyone who looked to be in my age-group getting past!” Rogers completed the run in a slow 41minutes, but it was enough.

Rogers’s efforts were rewarded by placing 1st in the 45-49 age-group and thus guaranteeing his place at Kitzbühel ETU Standard Distance Triathlon European Championships.

“I am delighted with the result, but placing first in a qualifying race is no guarantee of winning the European Championships and I have a lot of work to do this winter and next year. It is going to be like re-starting all over again as a beginner and I am really looking forward to it. I’d really like to be able to go sub 1:58 next year, but we’ll have to see how my training goes.”

Contact

Tim HJ Rogers
Athletes Representative
Commonwealth Games Association Jersey
Email: timhjrogers@hougue.com
Work: t.rogers@gov.je
Mobile: 07797762051

Blog: http://cga-jerseyathletesrepresentation.blogspot.com/
Facebook: http://www.facebook.com/CommonwealthGamesAssoc.Jersey


Lorna’s  information http://racetimingsystems.net/Results/IndividualResult.aspx?Id=735069&Round=2552&IsFemale=true&Page=1&Search=gwilt

Tim’s  information http://racetimingsystems.net/Results/IndividualResult.aspx?Id=735464&Round=2552&Page=1&Search=rogers

Race information
http://racetimingsystems.net/Results/IndividualResults.aspx?Id=1822

ETU Qualifiers Review

ETU Qualifiers Review

Training for the European Triathlon Championships

I am thinking about participating in 2014 ETU Triathlon European Standard Distance Championships (Kitzbühel, Austria June 19 2014 - June 22 2014) by competing in Anglian Water Standard Distance Triathlon - 22 September 2013.

Review 23 September 2013

About the Race
Swim 24mins, Bike sub 58mins, Run sub 42mins = 2:05 Total.
I had a good start to the swim, working hard for 300meters and then getting into an excellent group of faster swimmers and getting pulled along for about 700meters. However on the turn for home I missed the buoy and had to head back out to make the final turn that I had missed. This cost me at least 1 minute, maybe more but I finished with a good time nonetheless. A bit disappointed it wasn’t an excellent time.

My transition was very poor due to lack of practice. I was slow getting the wetsuit off and messy with the bike and helmet. This is something I need to improve.

The bike was hard and I was surprised to go sub-58 since there were a few hills were I crawled up at 10 mph. However the flat was good and at times I reached 57kph. I choked on fuel because I couldn’t eat and breath at the same time. I felt sick and didn’t drink enough. I was de-hydrated on the run.

I dreaded the run since it was the first serious run since achillies problems 5-6 weeks ago. I was tentative at first, but found a rhythm albeit slow. I set-out with the aim of not letting anyone overtake me, unless they looked too young to be in my age group. I was racing for position rather than time.  42min for a 10K is poor, but the overall time might be good enough to get me in the top 4 and maybe qualify for ETU in 2014. However my hopes are slim since the fastest time for my age group was 1:57, making my 2:05 look a bit pathetic.

It makes you think when 50-55 age-group athletes race faster than Jersey’s Commonwealth Qualifying Time! My aim next year will be to get closer to this standard and 2:05 isn’t a bad starting point given the circumstances leading to the race

What went well (and I’d again next time!)  
•    Good swim draft
•    Good bike, dropped the gears and spun to avoid cramp
•    Gels on the bike worked well
•    Good feet out coming into transition
•    Shortened led stride and quickened pace on run

What went less well (and I’d do differently next time!)  
•    Poor swim navigation (don’t trust just to follow others!!)
•    Eating on the bike (choked)
•    Bad fuelling strategy (too much, too sickly)
•    Bad hydration strategy (not enough)
•    Bad bike prep – should have been ready in transition much earlier



Tim HJ Rogers
timhjrogers@googlemail.com

ETU Qualifiers – Le Weekend!

ETU Qualifiers – Le Weekend!

Training for the European Triathlon Championships

Background

I am thinking about participating in 2014 ETU Triathlon European Standard Distance Championships (Kitzbühel, Austria June 19 2014 - June 22 2014) by competing in Anglian Water Standard Distance Triathlon - 22 September 2013.

Update 20 September 2013

                                           

Well it is Le Weekend for the race! I’m really not as well prepared as a race like this deserves. But I’m booked and if the weather is nice I will enjoy a day out. Below is a summary of recent training, which has been dire, but below that is a playlist of the music I’ll be listening to for 3 hours travelling there and 3 hours travelling back. The race may be rubbish, but I’ll have 6 hours of listening to my favourite tunes!

Training Summary

 w/e date: 16/Jun/2013 swim: 3000mts bike: 108mi run: 25mi   row: 60k  7days: 17.3

 w/e date: 23/Jun/2013 swim: 2500mts bike: 120.3 run: 30mi   row: 0k   7days: 13.0

 w/e date: 30/Jun/2013 swim: 6100mts bike: 125mi run: 43.5mi row: 0k   7days: 16.4

 w/e date: 07/Jul/2013 swim: 7001mts bike: 54mi  run: 32mi   row: 0k   7days: 10.6

 w/e date: 14/Jul/2013 swim: 6300mts bike: 123mi run: 55.894 row: 0k   7days: 19.9

 w/e date: 21/Jul/2013 swim: 7100mts bike: 200mi run: 33.1mi row: 0k   7days: 19.1

 w/e date: 28/Jul/2013 swim: 7300mts bike: 137mi run: 38.8mi row: 0k   7days: 15.4

 w/e date: 04/Aug/2013 swim: 7700mts bike: 179mi run: 26.6mi row: 0k   7days: 18.3

 w/e date: 11/Aug/2013 swim: 7500mts bike: 139mi run: 10.5mi row: 0k   7days: 14.1

 w/e date: 18/Aug/2013 swim: 8100mts bike: 63mi  run: 0mi    row: 0k   7days: 8.2h

 w/e date: 25/Aug/2013 swim: 0mts    bike: 0mi   run: 0mi    row: 0k   7days: 3.4h

 w/e date: 01/Sep/2013 swim: 5400mts bike: 152mi run: 8mi    row: 0k   7days: 12.3

 w/e date: 08/Sep/2013 swim: 2000mts bike: 58mi  run: 6mi    row: 0k   7days: 4.35

 w/e date: 15/Sep/2013 swim: 6200mts bike: 108mi run: 23.875 row: 10k  7days: 14.1

 w/e date: 22/Sep/2013 swim: 1500mts bike: 73mi  run: 12mi   row: 0k   7days: 6.07

Playlist

1 Back In Black 4:16 AC/DC Back In Black Rock -- 0:04:16 mins
2 You Shook Me All Night Long 3:30 AC/DC Back In Bla -- 0:07:46 mins
3 Rock And Roll Ain\'t Noise Pollution 4:14 AC/DC Ba -- 0:12:00 mins
4 Boogie Man 4:07 AC/DC Ballbreaker 10 -- 0:16:07 mins
5 Bedlam In Belgium 3:54 AC/DC Flick Of The Switch -- 0:20:01 mins
6 C.O.D. 3:20 Ac/Dc For Those About To Rock We Salut -- 0:23:21 mins
7 Live Wire 5:50 Ac/Dc High Voltage Hard Rock 8 -- 0:29:11 mins
8 Gone Shootin\' 5:06 AC/DC Powerage Rock & Roll -- 0:34:17 mins
9 Thunderstruck 4:53 AC/DC The Razor\'s Edge Rock & -- 0:39:10 mins
10 Fade Into Darkness 3:35 Avicii Cream Club Anthems -- 0:42:45 mins
11 Lonely Boy 3:13 The Black Keys El Camino Alternati -- 0:45:58 mins
12 Gold On The Ceiling 3:44 The Black Keys El Camino -- 0:49:42 mins
13 Money Maker 2:57 The Black Keys El Camino Alternat -- 0:52:39 mins
14 I\'m A Man (Album Mix) 4:33 Black Strobe Dj Promot -- 0:57:12 mins
15 In One Ear 4:01 Cage The Elephant Cage The Elephan -- 1:01:13 mins
16 Aint No Rest For The Wicked 2:56 Cage The Elephant -- 1:04:09 mins
17 Sun To Me (Mark Knight Remix) 7:44 Faithless Sun T -- 1:11:53 mins
18 The Joker 5:22 Fatboy Slim Feat. Bootsy Collins Pa -- 1:17:15 mins
19 Wonderful Night 4:47 Fatboy Slim Feat. Lateef Palo -- 1:22:02 mins
20 Tusk 3:35 Fleetwood Mac The Very Best of Fleetwood -- 1:25:37 mins
21 DARE 4:04 Gorillaz Demon Days Electronica/Dance 80 -- 1:29:41 mins
22 Elegantly Wasted 4:32 Inxs Elegantly wasted 1 -- 1:34:13 mins
23 New Sensation 3:40 INXS Kick Rock -- 1:37:53 mins
24 Devil Inside 5:15 INXS Kick Rock -- 1:43:08 mins
25 Need You Tonight 3:01 INXS Kick Rock -- 1:46:09 mins
26 Good Times (With Jimmy Barnes) 3:54 INXS Singles, -- 1:50:03 mins
27 Bitter Tears 3:50 Inxs X -- 1:53:53 mins
28 Better Together 3:28 Jack Johnson In Between Dream -- 1:57:21 mins
29 Banana Pancakes 3:12 Jack Johnson In Between Dream -- 2:00:33 mins
30 Good people 3:29 Jack Johnson In Between Dreams Po -- 2:04:02 mins
31 No Other Way 3:10 Jack Johnson In Between Dreams P -- 2:07:12 mins
32 Sitting, Waiting, Wishing 3:04 Jack Johnson In Bet -- 2:10:16 mins
33 Situations 1:17 Jack Johnson In Between Dreams Pop -- 2:11:33 mins
34 If I Could 2:25 Jack Johnson In Between Dreams Pop -- 2:13:58 mins
35 Breakdown 3:33 Jack Johnson In Between Dreams Pop -- 2:17:31 mins
36 Do You Remember 2:25 Jack Johnson In Between Dream -- 2:19:56 mins
37 Constellations 3:22 Jack Johnson In Between Dreams -- 2:23:18 mins
38 Lighting Bolt 2:24 Jake Bugg Jake Bugg Rock 2 -- 2:25:42 mins
39 Ray Of Light 4:36 Madonna Greatest Hits Volume 2 D -- 2:30:18 mins
40 Mpire (Original Mix) 6:25 Moguai Mpire Progressive -- 2:36:43 mins
41 Va Va Voom 2:57 Nicki Minaj Workout Mix 2 Dance & -- 2:39:40 mins
42 Cigarettes And Alcohol 4:51 Oasis Indie Anthems Al -- 2:44:31 mins
43 Track 02 4:00 oasis - morning glory oasis - mornin -- 2:48:31 mins
44 Track 03 4:19 oasis - morning glory oasis - mornin -- 2:52:50 mins
45 Heart Attack And Vine 4:27 Screamin\' Jay Hawkins -- 2:57:17 mins
46 Cut My Wings 3:23 Seasick Steve Dog House Music -- 3:00:40 mins
47 Dog House Boogie 3:32 Seasick Steve Dog House Musi -- 3:04:12 mins
48 My Donny 4:02 Seasick Steve Dog House Music -- 3:08:14 mins
49 Big Green And Yeller 4:16 Seasick Steve Man From A -- 3:12:30 mins
50 Happy (To Have A Job) 3:07 Seasick Steve Man From -- 3:15:37 mins
51 The Banjo Song 3:31 Seasick Steve Man From Another -- 3:19:08 mins
52 That\'s All 4:39 Seasick Steve Man From Another Ti -- 3:23:47 mins
53 Seasick Boogie / I\'m So Lonesome I Could Cry 10:3 -- 3:33:50 mins
54 Whole Lotta Love 3:22 Smash Mouth Get The Picture? -- 3:37:12 mins
55 All Star 3:14 Smash Mouth 1 -- 3:40:26 mins
56 Walkin\' On The Sun 3:24 Smash Mouth -- 3:43:50 mins
57 Superstition 4:24 Stevie Wonder Supa Funky: Mixed -- 3:48:14 mins
58 Desmond Dekker - Israellites 2:34 Various Artists -- 3:50:48 mins
59 Jerry Lee Lewis - Great Balls Of Fire 1:46 Various -- 3:52:34 mins
60 One Week of Danger 2:46 The Virgins 1 -- 3:55:20 mins
61 Loser - BECK 3:49 1 -- 3:59:09 mins
62 Wake Me Up - Avicii 4:31 1 -- 4:03:40 mins

Tim HJ Rogers

timhjrogers@googlemail.com

Music for spinn classes w/c 16 Sept 2013 at FitnessFirst and BodyRox

Music for spinn classes w/c 16 Sept 2013 at FitnessFirst and BodyRox

Mon 5:30pm and 6:30pm at FitnessFirst

Wed 5:45pm at BodyRox

Playlist 130915/153332

I’ve changed the playlist quite a bit following the past couple of weeks heavy house and dance music and emphasis on fast efforts and quick hills. This week is a bit more varied with some good tunes to start (Tracks 1 and 2), some stuff to lift the heart-rate (Track3) and then some African rhythm (Tracks 5 and 4) before some recovery on Track 6. Then the hard work starts again with Tracks 7 and 8, and a bit easier for Track 9 (potential for recovery) before hitting a hard endurance Track 10. Tracks 11 and 12 are a change, out of the saddle and pumping for a finale. Then finish with Tracks 13 and 14 with the remaining being “spare”

1 Hole In The Head (CDS) 3:40 Sugababes (www.mp3sfin -- 0:03:40 mins
2 Hold On 2:58 KT Tunstall Drastic Fantastic Rock -- 0:06:38 mins
3 Duck Sauce - Barbara Streisand (O-God Remix) 4:32 -- 0:11:10 mins
4 Afro-Left 7:34 Leftfield Leftism Electronica/Dance -- 0:18:44 mins
5 Strobe\'s Nanafushi 5:49 Multi Trax World Music In -- 0:24:33 mins
6 Ray Of Light 4:36 Madonna Greatest Hits Volume 2 D -- 0:29:09 mins
7 cry me a river 6:10 zzspinn130916 Blues -- 0:35:19 mins
8 RPM 38 behindthe cow 7:09 zzspinn130916 Blues -- 0:42:28 mins
9 Groove Is In The Heart - Deee-Lite 3:52 Various Ar -- 0:46:20 mins
10 Saturn - Original Mix 7:48 Sebastian Leger Pluto / -- 0:54:08 mins
11 Only Girl (In The World) (Radio Edit) 3:56 Rihanna -- 0:58:04 mins
12 Love is gone (Fred Rister & Jo 3:21 David Guetta P -- 1:01:25 mins
13 5 Years Time 3:35 Noah And The Whale Peaceful, The -- 1:05:00 mins
14 your not in the room 3:35 zzspinn130916 -- 1:08:35 mins
15 Faster Kill Pussycat 3:41 Paul Oakenfold ft Britta -- 1:12:16 mins
16 Otherland 6:52 Solar Spectrum (R) Evolution Of Con -- 1:19:08 mins

Max		220	220	220	220
Age		30	35	40	45
Range		190	185	180	175
60% Conversation pace (warm-up)	60%	114	111	108	105
	65%	123.5	120.25	117	113.75
70% Can hardly speak (starting to work)	70%	133	129.5	126	122.5
	75%	142.5	138.75	135	131.25
80% Hard, gasping, fast cruise	80%	152	148	144	140
	85%	161.5	157.25	153	148.75
90% Very hard, race pace	90%	171	166.5	162	157.5
95% Sprint, flat out!	95%	180.5	175.75	171	166.25
	100%	190	185	180	175

Tim Rogers

Spinning 2013

Mob 07797 762051

Email timhjrogers@gmail.com

One week to go before ETU Qualifiers for 2014

Training for the European Triathlon Championships

Background

I am thinking about participating in 2014 ETU Triathlon European Standard Distance Championships (Kitzbühel, Austria June 19 2014 - June 22 2014) by competing in Anglian Water Standard Distance Triathlon - 22 September 2013.

Update 14 September 2013

                                           

Well it has been a roller coaster experience getting to this race. I was first planning to do Ironman France and got injured so I did 6 months of rowing whilst I recovered an achillies injury. When I felt good again I entered half-ironman Guernsey and training was good. Then I had the mad idea of doing the ETU Qualifiers. My 25m TT on the bike = 1:02:30 and my swims were at 1:35/per 100 meters (which is acceptable) My 1mile run reps were 5:50/pace and things looked good. Then I got to the track and put in some super fast 200m efforts and have been injured for the past 6 weeks with another achillies injury.

Rehab has been going OK with 3 weeks of nothing, then 2 weeks of walk/jog and cold water treatment, now 1 week of treadmill running and slow 3 milers. My swim is good. I was pleased with half-ironman Guernsey (8^th Sept) right up to the puncture I had on the bike, but I am confident of the bike. Failing in Guernsey has given me a bit more recovery time before Anglian Water Standard Distance Triathlon.

So here I am with one week to go!

I did 2 x 3.5miles as a tester yesterday and my running is crap: I reckon I could barely do 44mins for 10k, whereas prior to injury I would have been looking for 37mins. This does put qualifying in serious jeopardy. It is always dodgy doing predictions for races because you don’t know about terrain, temperature, weather and all the other variables including the behaviour and performance of other people. My guess is my times will be circa Swim 00:23:45 Bike 01:05:00 Run 00:46:52 Total 02:15:37. This is a shame because I am capable of better, maybe Swim 00:23:45 Bike 01:02:00 Run 00:39:35 Total 02:05:20.

These are the top ten times of people who have taken part in this years’ qualifiers

1.       35 Graham Brookhouse 633 Finished 02:06:48 50-­54 1 Male 35 Tri Team Glos 00:19:06 23 00:01:07 01:05:48 27 00:01:08 391 00:39:38 118

2.       67 Richard Bewell 613 Finished 02:10:47 50-­54 2 Male 67 Wetherby Rats 00:21:37 105 00:01:25 01:09:28 107 00:01:01 304 00:37:14 38

3.       73 Andy Bourne 665 Finished 02:11:12 50-­54 3 Male 73 Tri Sport Epping 00:18:00 8 00:01:12 01:10:12 128 00:01:13 449 00:40:34 147

4.       84 Keith Mahon 656 Finished 02:12:21 50-­54 4 Male 84 Zoom Triathlon Club 00:22:24 139 00:01:12 01:08:37 89 00:00:54 229 00:39:13 106

5.       97 David Ardley 625 Finished 02:12:53 50-­54 5 Male 97 Southampton Triathlon Club 00:21:24 88 00:01:21 01:08:04 76 00:00:54 230 00:41:09 173

6.       118 Jez Smedley 682 Finished 02:15:04 50-­54 6 Male 118 TFN 00:21:35 104 00:01:25 01:10:02 125 00:00:52 214 00:41:08 172

7.       125 Michael Flaherty 634 Finished 02:15:37 50-­54 7 Male 125 National Fire Service 00:21:59 120 00:01:32 01:10:01 124 00:01:06 373 00:40:57 163

8.       146 Geoff Jones 626 Finished 02:17:21 50-­54 8 Male 145 Walden Triathletes 00:21:43 113 00:01:12 01:11:33 172 00:00:56 252 00:41:56 213

9.       162 Antony Brown 684 Finished 02:18:30 50-­54 9 Male 161 00:24:00 246 00:02:01 01:07:18 57 00:01:02 322 00:44:08 310

10.   184 Lazloe Boden 670 Finished 02:20:22 50-­54 10 Male 180 Wootton Tri 00:23:45 235 00:02:05 01:15:19 288 00:01:32 609 00:37:39 53

I need to be in the top 4 Anglian Water Standard Distance Triathlon

If I raced on-form, I could win. I suspect to qualify I will need to go sub 2:10 so my current performance suggests it looks unlikely for these ETU Champs, but  hopefully I will have a good experience and set myself up for 2014 and maybe an ITU race?

The good news is that Lorna Gwilt is doing really well and I have higher hopes for her performance.

http://www.britishtriathlon.org/take-part/events/itu-etu-qualifiers

Tim HJ Rogers

timhjrogers@googlemail.com