Friday 12th – Sunday 14th July @ Badaguish Outdoor Centre, near Glenmore.

What better way to spend a weekend than swimming, riding and running with the club in the beautiful Cairngorm National Park! This year the focus will be training towards Aviemore Cross Triathlon but roadies are welcome too
We will have plenty route options for running and MTB and some mini-race scenarios. We will also have yoga and conditioning sessions!

Accommodation will be in the excellent Badaguish Lodges in dorm rooms and we will be cooking ourselves.

All this for £20 and a contribution to food such as a tray of lasagne or a pudding.

Book your place by getting £20 to Anna as soon as possible!

Thursday 20th June – 6.30pm registration for 7pm start

Make the most of the long summer nights by taking part in a Midsummer’s Night Duathlon! The course will consist of a 1/2 mile run loop and 1 mile bike loop on trails. You have one hour to do as many laps as you can. The event can be done individually or in a pair and is suitable for children as well as big children!

Venue for 2013 is Burnside Wood, near Killen on the Black Isle.  Grid reference NH:692592.  From Munlochy follow National Cycle Route 1 through Killen, the venue is on the left about 1 mile after the village.

Donations of home-baking for afters gratefully received!

Another Coach’s mid-week swim workout guys, this week courtesy of Coach Ewan. Enjoy!

This is another race simulation type set perfect for any distance.

Warm-up – pool side

200m hard race pace

400m settle in at race pace

150m hard finish

rest 2 mins

150m hard race pace

400m settle in at race pace

200m hard finish

rest 2 mins

5x100m sprint 30secs rest

200-300m warm down

If you would like to pay for the weekly swim sessions by monthly standing order please email info@triathloninverness.co.uk.

Courtesy of Kevin this week! Enjoy!

The purpose of this session is to develop fitness and work on your ability to change pace especially in race scenarios at all distances. Middle and Long Distance athletes can double the distances here. It’s a great workout for all levels.

Warm up 200-400m mixed strokes

Build Set – 8x25m descending (getting quicker) 30 secs rest

                     2x50m easy 20 secs rest

                     4x25m sprint 30 seconds rest

                     1x50m easy recover for 1min

Main Set – 10 x 100m as 25m fast, 50msteady, 25mfast.

                      3x200m descending to CSS pace +2secs

Cool Down 100-200m choice of stroke

It’s that time of year again when I need to round up volunteers to help marshal etc at Inverness Aquathlon. To make it a slick, efficient affair we need at least 30 helpers. The date is Saturday 6th July, get it in your diaries! In exchange you will get to see the joy on the youngsters faces and eat lots of delicious home baking!

If you have any questions email info@triathloninverness.co.uk

Congratulations to all those who braved a dreich Saturday afternoon to swim and run at Alness swimming pool.

200 metre swim / 1.17 mile run

Number – Name – Overall time (swim / run)
78 – Eric Robinson – 12:51 (3:57 / 8:54)
79 – Natasha Robinson – 12:56 (3:22 / 9:34)
80 – Fin Russell – 16:03 (4:39 / 11:24)
7 – Robbie Stewart – 16:16 (4:55 / 11:21)
54 – William Fraser – 16:43 (5:07 / 11:36)
46 – Freya Fowler – 17:51* (3:25 / 14:26)
86 – Jennifer Aitken – 19:47 (4:59 / 14:48)

*Adjusted time

400 metre swim / 2.34 mile run

Number – Name – Overall time (swim / run)
85 – Jonathon Aitken – 21:43 (5:33 / 16:10)
71 – Jed Russell – 22:33 (6:59 / 15:34)
25 – Erica Fowler – 25:39 (5:56 / 19:43)
84 – Jane Pottie – 26:54 (6:36 / 20:18)
87 – Kim Gibson – 31:27 (10:05 / 21:22)
52 – Clare Fraser – 35:50 (10:52 / 24:58)
88 – Rachael Wootton – 36:10 (9:35 / 26:35)

750 metre swim / 3.51 mile run

Number – Name – Overall time (swim / t1 + lap 1 / lap 2 / lap 3)
77 – Grant Hassan – 35:22 (12:35 / 7:48 / 7:35 / 7:24)
82 – Dave Reid – 40:21 (14:31 / 9:03 / 8:28 / 8:19)
19 – Simon Stewart – 40:55 (12:48 / 10:22 / 9:06 / 8:39)
38 – Nigel Shaddick – 41:21 (15:20 / 9:03 / 8:44 / 8:14)
81 – Gavin Andrew – 42:07 (14:05 / 9:35 / 9:15 / 9:12)
76 – Neil Grant – 42:28 (17:36 / 8:43 / 8:06 / 8:03)
26 – Lisa Kamphausen – 44:27 (15:27 / 10:14 / 9:26 / 9:20)
44 – Claire Achison – 49:40 (13:02 / 13:05 / 11:51 / 11:42)
83 – Anna MacArthur – DNF (12:51 / 10:16 / – / – )

Thanks to the staff at Alness Swimming Pool for making us very welcome and being so helpful, and a special thanks to all the helpers who made it all possible.

This event was organised by Triathlon Inverness with lottery funding.

A new weekly feature. Courtesy of Lindsay this week! Enjoy!

warm up 200m

 For this workout you should time the first set and then try to get progressively faster; ie if your time for the first 50m is 40 seconds; you should be aiming for 39 seconds for the next one and so on…

 4 x 50m (20 seconds rest after each set)

3 x 100m (20 seconds rest after each set)

2 x 200m (20 seconds rest after each set)

1 x 400m (this one is just about survival!! – though maybe the more distance based swimmers in the club would like to do 2 x 400m and aim for a faster second 400m??)

The total distance for this workout is 1300m (not including warm up or the potential second 400m)

Good luck and enjoy!

1. Come along on Saturday 1:30pm.
2. Bring friends/children/parents to have a go.
3. Bring a helper.
4. Bring some home baking for after.

Only 1 is compulsory, the rest are optional.
Although 4 is strongly recommended