Winter Duathlon – Take TwoFebruary 19, 2015

The second Duathlon for 2015 will be at Culloden Wood from the Tower Road Forestry Commission car park (overflow parking at the FC offices across the road), on Saturday 21st February – starting at 09.30am.

The event will consist of a 1.2km run loop on forest paths, (route map) and a 2.4km bike loop on forest roads (FC yellow route). The course will be open for an hour and the aim is to complete as many loops as you can. You can do 1 of each or keep going – up to you!

The run route is fairly muddy and has some steeper sections, is carpeted with fallen tree debris and includes twice over a bridge – lots to keep you on your toes! The bike route has steeper sections and includes a fair bit of climbing but remember what goes up must come down so there is some reward – there is also a number of historical sites around the route.

As the event is being run under the Outdoor Access Code the maximum number of participants is 40 so please arrive promptly at 9.00am to “register”.

IMPORTANT BITS: You are responsible for your bike being in good working order with safe, fully functioning brakes. You MUST wear a helmet at all times while mounted. You will be using public paths and MUST ride and run in a responsible manner following the Outdoor Access Code. Please carry emergency contact details on your person e.g. name and phone number and any medical details.

Children under 12 years MUST be accompanied throughout the course to ensure their safety and to keep them on course.

There will be no marshals and limited route signage on the course – the permanent yellow route posts will be there – it is your responsibility not to get lost!

See you all there!!


Open Evening & AGMFebruary 2, 2015

The date of this year’s AGM will be Friday 6th March at Velocity Cafe.

We will incorporate the AGM into an Open Evening. The aim, to get new folk to drop-in and chat with members, find out about the sport and the club and for us to find out if there is anything more we could be doing to bring more folk, including juniors into the sport.

I was hoping to get lots of established members there too, hence making the evening less formal and more of a cake-eating, social affair! Just an experiment… We will get some posters done – if you are able to help with spreading the word please let us know!


Glen Affric DuathlonJanuary 26, 2015

If anyone fancies a challenging off-road duathlon on Saturday 25th April 2015, start time 11am, then you could try the Glen Affric Duathlon, organised by the community of Strathglass.

The whole event is held within the magnificent Glen Affric NNR, and comprises the following:-

Run 1:- 7.5 mile mainly off-road hill run, involving a bit of tarmac, stony hill track and bog, plus a river crossing that is manned using ropes by Kintail Mountain Rescue.

MTB cycle – 18 mile non-technical loop, 4 miles on tarmac and 14 miles on forestry commission 4×4 tracks

Run 2:- Final 2.5 mile, mainly on tarmac, but with a mile of twisty off-road stuff.

All disciplines start and finish at the disused quarry area at the end of the road in Glen Affric, which is the “Highland Cross” changeover point, where there will be a café and marquees.

Event sanctioned by TriathlonScotland,

Also if you fancy marshalling, whether it be on the hill, out on the bike course or manning transition, your help would be most welcome (free tea, coffee, hand-shake and T-shirt). if so, please email Matt Jones at enquiries@highlandcamping.co.uk or Jim MCauley at jim@glen-affric-duathlon.co.uk

For more event details, please visit www.glen-affric-duathlon.co.uk


Winter Duathlon – January EditionJanuary 17, 2015

The first Duathlon for 2015 will be at Ord Hill from the Forestry Commission car park, on Saturday 24th January – starting at 10.00am.

The event will consist of a 1 mile run loop on forest paths (red route) and a 2.5 mile bike loop on forest roads (blue route). The course will be open for an hour and the aim is to complete as many loops as you can. You can do 1 of each or keep going – up to you!

The run route is fairly muddy and has some steeper sections, and a couple of obstacles as of Wednesday evening but lots of fun! The bike route is non-technical suitable for hybrids, cyclocross or MTBs.

As the event is being run under the Outdoor Access Code the maximum number of participants is 40 so please arrive promptly at 9.30am to register.

IMPORTANT BITS: You are responsible for your bike being in good working order with safe, fully functioning brakes. You MUST wear a helmet at all times while mounted. You will be using public paths and MUST ride and run in a responsible manner following the Outdoor Access Code. Please carry emergency contact details on your person e.g. name and phone number and any medical details.

Children under 12 years MUST be accompanied throughout the course to ensure their safety and to keep them on course.

There will be very limited route signage on the course – the permanent blue/red route posts will be there – it is your responsibility not to get lost! Check out the route map below.

See you all there!!

ord-hill


Winter DuathlonsJanuary 11, 2015

After long deliberation I have decided to organise informal duathlons on the following dates: Sat 24th Jan, Sat 21st Feb and Sat 28th Mar! They will all be off-road and there will be options for juniors 8 yrs and over to adults of all abilities. The first one will consist of short loops with an hour to complete as many as possible! Venues TBC but thought I would get the dates out so that you can get prepared ;)


SWIM TRAINING CANCELLED MON 12th JANUARYJanuary 10, 2015

Unfortunately Inverness Leisure are doing maintenance work to the competition pool which requires a closure on Monday evening.

However here are sets you can do as “homework”. They are long sets so if you want to do it as two sessions; one tech and one fitness feel free! Enjoy! :)

Lanes 2/3 (3000m)

Warm up
4 x 100m (10′ rest) as:
1. Full stroke, 2. Pull buoy (distance per stroke), 3. Back crawl, 4. Kick on back

Tech drills
4 x (2 x 50m) as:
25m shoulder tap > 25m waterpolo stroke, 10s rest,
25m scull > 25m waterpolo stroke, 10s rest,
repeat…
Can be done with blue Aquasphere fins if you are in a training lane – if not they can be done without toys.

Fitness set
10 x 50m at CSS pace with 10s rest interval
10 x 25m sub-CSS pace with 10s rest interval
5 x 100m at CSS pace with 20s rest
10 x 25m at sub-CSS pace with 10s rest interval
10 x 50m CSS pace with 10s rest interval
Key is to keep splits even!

Cool down
8 x 50m
Try to gradually get slower by 2-3 secs per 50m starting from CSS pace for first 50m

Lanes 4/5 (2000m)

4 x 100m (10′ rest) as:
1. Full stroke, 2. Pull buoy (distance per stroke), 3. Back crawl, 4. Full stroke

Tech drills
Perform each drill over 25m then swim full stroke for 25m, x 4
Drill 1: Shoulder tap – as broken arrow but tapping shoulder before pulling back slightly and then spearing hand entry
Drill 2: Waterpolo stroke – swim front crawl but with your face out of the water facing forward

Fitness set (use CSS if you know it otherwise use your 200m/2 plus 10secs)
5 x 50m at CSS pace with 10s rest interval
5 x 25m sub-CSS pace with 10s rest interval
3 x 100m at CSS pace with 20s rest
5 x 25m at sub-CSS pace with 10s rest interval
5 x 50m CSS pace with 10s rest interval
Key is to keep splits even!

Cool down – 150m own choice strokes


Christmas DinnerDecember 14, 2014

CHRISTMAS NIGHT OUT

The Club Christmas meal will be at Pizza express on Sunday 21st December at 7.30pm.

Please could you confirm attendance by posting below or adding your name to the google spreadsheet.

As usual we will need to pre-order our food in advance so please take a look at the menu and add your choices to the spreadsheet.

I will be away on my hols so won’t be joining you so last minute queries (after 13th December) please direct them to Jane! And please make her life easier by choosing your food choices in a timely manner!

Christmas menu

Regular menu


Yoga SessionsNovember 30, 2014

Yoga sessions will take place on Tuesday evenings from 7.45-8.30pm. Led by Wendy Hope the sessions will target areas of weakness in triathletes to help improve form, posture and general relaxation.

They will be in Eddie McGillivray Memorial Hall, Riverside Street Inverness IV1 1NX, be careful using sat nav it often takes you to the other side of the river! The junction is opposite the closed down cake shop just before Black Bridge.

Please bring a mat and towel.

Cost: £4 for members


Nairn Triathlon 2014 Competitor Information UpdatedSeptember 25, 2014

The competitor information for the 2014 Nairn Triathlon has been updated.  Please read this carefully, there are a few changes from last year.


The Very Last Minute Duathlon!August 11, 2014

The Very Last Minute Farr Duathlon – incorporating the annual Great Tri-Nessie Bake Off – Friday 15th August!

Farr Duathlon will take place at Farr Hall, near Inverarnie. This is a light-hearted, come and try event with a wee twist! Participants will be given a handicap time and set off at staggers, handicapping will be based on numerous factors, run ability, how expensive a bike you are riding, how nice you are to the handicapper… etc… We don’t take ourselves too seriously and neither should you ;)

The course will consist of a 4km run (mixed terain including road and forestry track) and 16km road bike loop (http://runkeeper.com/new/route?updateRoute=1506531), finishing with a 2km run. As the route is on roads the duathlon is restricted to participants who have obtained their 14th birthday. You can have had a lot more birthdays than this too!

Registration will open at 6pm with the first participants starting at 6.30pm. The event is free to take part but as always donations towards costs are always appreciated! If you are bringing anyone along with you who would be willing to help marshal please let us know at info@triathloninverness.co.uk.

Afterwards stay to socialise with other members, bring your friends and family too. Entries for the bake-off should be available for everyone to judge, along with tea, coffee and juice. If you want anything stronger you will have to bring that yourself! If you wish to enter the bake-off bring your best creation along with you!

“Small print” – 14 years and over, cycling helmets must be worn throughout the bike section. By entering you certify to your good health and ability to compete in a physically demanding event, as well as the good health of your bicycle.