Calling all adventurists

ad·ventur·ist - Involvement in risky enterprises without regard to proper procedures and possible consequences, especially the reckless participation in exploits or affairs of regions.

We rather admire theadventurists.com However we embrace being amateurs and extraordinary gentlemen (and quite possibly women too) for whom challenge is not tourism but personal discovery followed by a cup of Earl Grey.

In that spirit I would like to propose that collectively we all come up with a challenge and better of us will be the person who performs the best across all the challenges. In order for a challenge to be valid it must not be boring, but should be difficult and preferably legal. It must be accepted by at least three people and completed by at least one.

Please email me your challenges to timhjrogers@googlemail.com and I will create a web-page to post these for everyone to see any anyone to participate. If you have a specific date or venue you need to explain this in your challenge.

Please be clear, this is not a club or a business. If you are mad enough to come up with an idea and daft enough to do it you do so at your own risk. See http://www.darwinawards.com/

As a starter perhaps think about Tough Guy (cross-country run + assault course = mud, sweat and beers) on 29 January 2012

Tony Williams Cascade Intervals

This is the Tony Williams session called Cascade Intervals
Ride at 100rpm cadence, eg 10 strokes each 6 seconds

Warm-up 10min
1.Hard ride 4mins then Easy Ride 2mins
2.Hard ride 3mins then Easy Ride 2mins
3.Hard ride 2mins then Easy Ride 2mins
4.Hard ride 1mins then Easy Ride 2mins
5.Hard ride 1mins then Easy Ride 2mins
6.Hard ride 2mins then Easy Ride 2mins
7.Hard ride 3mins then Easy Ride 2mins
8.Hard ride 4mins then Easy Ride 2mins
Recovery ride, 15min
Cool-down 5min

This is the Tim Rogers playlist
(tracks amended to fit the time as best as possible)


1 Gone Shootin\' 5:06 24/10/2008 21:39 AC/DC Powera -- 0:05:06 mins
2 Good Feeling 4:07 26/11/2011 17:03 Flo Rida Good -- 0:09:13 mins
3 Track 04 4:04 28/11/2009 14:56 spinn_feb2006 spin -- 0:13:17 mins
4 Track 04 1:58 28/11/2009 14:55 supa funky cd1 sup -- 0:15:15 mins
5 Somebody Told Me 3:18 15/08/2007 20:40 The Killers -- 0:18:33 mins
6 Put Your Hands Up For Detroit 2:08 22/10/2007 22:3 -- 0:20:41 mins
7 Ready To Go 2:40 16/07/2007 21:10 Republica 60 Wor -- 0:23:21 mins
8 Sofa Song 2:13 22/05/2007 22:22 The Kooks Inside -- 0:25:34 mins
9 TW_1min_effort 1:10 30/12/2011 10:32 1 30/12/2 -- 0:26:44 mins
10 Track 08 2:03 22/05/2007 22:22 kula shaker kula s -- 0:28:47 mins
11 TW_1min_effort 1:10 30/12/2011 10:32 1 30/12/2 -- 0:29:57 mins
12 Sofa Song 2:13 22/05/2007 22:22 The Kooks Inside -- 0:32:10 mins
13 Ready To Go 2:40 16/07/2007 21:10 Republica 60 Wor -- 0:34:50 mins
14 Put Your Hands Up For Detroit 2:08 22/10/2007 22:3 -- 0:36:58 mins
15 Somebody Told Me 3:18 15/08/2007 20:40 The Killers -- 0:40:16 mins
16 Track 04 1:58 28/11/2009 14:55 supa funky cd1 sup -- 0:42:14 mins
17 Track 04 4:04 28/11/2009 14:56 spinn_feb2006 spin -- 0:46:18 mins
18 Good Feeling 4:07 26/11/2011 17:03 Flo Rida Good -- 0:50:25 mins
19 DANi CALFORNiA 4:40 22/05/2007 22:22 RED H0T CHiLi -- 0:55:05 mins

Tony Williams set, put to music

This is the Tony Williams session called 10min tempos

Warm-up 5min
Tempo ride 80% + effort, 98rpm cadence, 10mins
Recovery ride, 5min
Tempo ride 80% + effort, 98rpm cadence, 10mins
Recovery ride, 5min
Tempo ride 80% + effort, 98rpm cadence, 10mins
Recovery ride, 5min
Cool-down 5min

This is the Tim Rogers playlist (tracks amended to fit the time)

1 Track 09 5:25 28/11/2009 14:56 spinn_feb2006 spin -- 0:05:25 mins
2 TonyWilliams001 10:19 19/12/2011 15:46 -- 0:15:44 mins
3 Hard As A Rock 4:32 24/10/2008 21:39 AC/DC Hard A -- 0:20:16 mins
4 TonyWilliams002 10:32 19/12/2011 16:03 -- 0:30:48 mins
5 Lust For Life 5:14 03/07/2011 10:49 Iggy Pop Lust -- 0:36:02 mins
6 TonyWilliams003 9:54 19/12/2011 17:24 -- 0:45:56 mins
7 Good Feeling 4:07 26/11/2011 17:03 Flo Rida Good -- 0:50:03 mins
8 DANi CALFORNiA 4:40 22/05/2007 22:22 RED H0T CHiLi -- 0:54:43 mins

TonyWilliams 1 - Faithless compilation
TonyWilliams 2 - Edited Christopher Lawrence - Rush Hour
TonyWilliams 3 - Compilation from Solar Spectrum

Playlist 111214 for Spinn Class

1 Miscalate - Original Mix 8:33 31/07/2011 17:22 Aud -- 0:08:33 mins
2 Track 12 8:20 28/11/2009 14:56 spinn_feb2006 spin -- 0:16:53 mins
3 Track 09 5:25 28/11/2009 14:56 spinn_feb2006 spin -- 0:22:18 mins
4 Live Wire 5:50 17/07/2011 17:28 Ac/Dc High Voltag -- 0:28:08 mins
5 Hard As A Rock 4:32 24/10/2008 21:39 AC/DC Hard A -- 0:32:40 mins
6 Personal Jesus 4:07 12/05/2007 11:47 Marilyn Manso -- 0:36:47 mins
7 Burn it to the Ground 3:31 14/03/2010 16:19 Nickel -- 0:40:18 mins
8 Little Angel 2:52 31/07/2011 17:03 Hard-Fi Once U -- 0:43:10 mins
9 Boogie Man 4:07 03/07/2011 11:06 AC/DC Ballbreake -- 0:47:17 mins
10 Track 09 6:54 28/11/2009 14:56 spinn blue 60 spinn -- 0:54:11 mins
11 Thunderstruck 4:53 07/03/2010 11:15 AC/DC The Raz -- 0:59:04 mins
12 Gone Shootin\' 5:06 24/10/2008 21:39 AC/DC Powera -- 1:04:10 mins
13 DANi CALFORNiA 4:40 22/05/2007 22:22 RED H0T CHiLi -- 1:08:50 mins
14 Empire 3:25 05/11/2007 21:09 Kasabian Empire Pop -- 1:12:15 mins
15 Valentine - Original Mix 7:21 22/05/2007 22:22 Ste -- 1:19:36 mins

Quick update on triathlon winter training in December

Swimming (2-3 lanes) - coach, Steve Hickson on 5 December 2011 and 12 December at 7.00pm at Aquasplash (1 hour)

Spinning - coach, Tim Rogers on Thursday 8 December 2011

Swim/Spin training to resume in the new year.

Remember to get your membership booked on-line:

SENIOR MEMBERSHIP

FAMILY MEMBERSHIP

JUNIOR MEMBERSHIP

Cheers all

Darren

JTC

TRIATHLON AND WINTER TRAINING

TRIATHLON AND WINTER TRAINING

There is a Jersey Triathlon FaceBook page at http://www.facebook.com/groups/141913405842582/?ref=ts

Below are some notes which might help you get started.

SWIM

Winter is a great time to start triathlon training because it is ‘back to basics’ time. There is coached swimming on Monday evenings at AquaSplash at 8pm (I think) and many swim at 6:30 am on Wed, Thurs and Fri, although it is a while since I was last in the pool. I know there are a bunch who also swim at 12noon. The coached swimming is excellent since it is about technique not speed, and the coach is really patient and very good.

BIKE

I run spinning classes at BodyRox on Tues 7:30am and Wed 5:45pm. There are membership and pay-as-you-go options. I also run a 7pm class on Thursdays just for Triathletes. This is a great way to get fit away from the wind, rain, darkness and traffic. There are also club rides on Saturdays and Sundays at 8:30am from the Gunsite café. The Velo Cycling Club also have a club ride from the Steam Clock at 9am on Sat and Sun – if you think 8:30am is a bit too early.

RUN

The Spartans run on Tuesdays from West Park at 6pm. These are good and fun sessions. I might also start doing additional run sessions, but not really decided yet. There is FaceBook page called “Run Jersey” and a couple of other web-based running groups/clubs.

See http://www.facebook.com/pages/Run-Jersey/209278752443250

GENERAL ADVICE

I 'retired' from Triathlon in 2006 after the Commonwealths but still swim, bike, run as well as rowing etc., although not competitively anymore!

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

Playlist 111126

1 We Found Love (Feat. Calvin Harris) 3:36 26/11/201 -- 0:03:36 mins
2 Painkiller 6:51 26/11/2011 18:17 Freestylers Rpm -- 0:10:27 mins
3 Night Of Your Life (Feat. Jennifer Hudson) 3:42 26 -- 0:14:09 mins
4 Turn It Up Ft. Anna Nordell 4:03 26/11/2011 17:04 -- 0:18:12 mins
5 Never Miss a Beat 3:10 31/07/2011 16:54 Kaiser Chi -- 0:21:22 mins
6 Track 15 kylie slow 7:14 12/05/2007 11:47 Track 15 -- 0:28:36 mins
7 Levels Of Existence 6:36 26/11/2011 18:03 Solar Sp -- 0:35:12 mins
8 Good Feeling 4:07 26/11/2011 17:03 Flo Rida Good -- 0:39:19 mins
9 Otherland 6:52 26/11/2011 17:48 Solar Spectrum (R -- 0:46:11 mins
10 Raindrops (Encore une fois) [Extended Mix] 5:15 17 -- 0:51:26 mins
11 Amazing 5:42 26/11/2011 18:25 Seal Rpm 39 Pop -- 0:57:08 mins
12 Copy Control Cat - Phatjak Remix 8:09 12/05/2007 1 -- 1:05:17 mins
13 Track 06 show you what i\'m capable of 3:30 12/05/ -- 1:08:47 mins
14 smells like teen spirit 6:46 09/11/2011 15:22 smel -- 1:15:33 mins
15 Strange 3:38 26/11/2011 17:03 Wet Wet Wet The Gre -- 1:19:11 mins