The 24:7 triathlete

Coaching forum for Swim, Bike Run and Injury prevention and rehab Swim Coaching: -
Complete beginner confidence and getting you swimming
Improving swimmers.

Stroke assessment and correction
Open Water Coaching for novice open water swimmers

Triathlon Coaching:-
Individual training plans, generic training plans or athlete mentoring

Rehab Coaching:-
Sports injury rehab. Bolt on to Physio or post physio diagnosis. Fix those sporting injuries. Regular face to face sessions at the Amble studio.

Photos from The 24:7 triathlete's post 21/07/2021

Chloe had some particular issues with training. Chronic stitch problems with running so there has been months of playing about with training and nutrition before she could even start to train effectively.
On Sunday when she did the race, I couldn’t track the results as I was too worried that the stitch might return in racing so had to wait for her text to confirm she had completed it and done a great job in the 30 degree heat.
Apparently it’s a look of relief at the finish line but I think it looks more triumphant.
Well done Chloe. Proud of how you applied your training and followed the race plan to get a brilliant result.

19/07/2021

After the disappointment of having her european IronMan cancelled last year, Gemma had a roll over in to the 2021 race but decided to have a British back up just in case she we all were stuck in the UK again.
Sure enough her 2021 European race was cancelled again so the schedule was shifted so she could race Ironbourne (3.8k sea swim, 112 mile hilly bike, marathon run).
The race started with a jump off Eastbourne pier before she could swim and this quickly became her biggest training issue. Unable to practice as it is a private pier in the weeks running up to the event, I thought she might be able to do a practice jump on the morning of the race but the best training she had was jumping in to the pool from 2feet up so it was a scary start and I wasn’t convinced she would do it.
But she did and reported to her Hubbie that it was “not too bad” as she got out the water.
The race was not with out problems but 5th overall female and top step of the podium for 35-39 age group.
Not bad at all, Gemma.
I’m proud of your jump as I had utter faith in the rest of your ability.

After the disappointment of having her european IronMan cancelled last year, Gemma had a roll over in to the 2021 race but decided to have a British back up just in case she we all were stuck in the UK again.
Sure enough her 2021 European race was cancelled again so the schedule was shifted so she could race Ironbourne (3.8k sea swim, 112 mile hilly bike, marathon run).
The race started with a jump off Eastbourne pier before she could swim and this quickly became her biggest training issue. Unable to practice as it is a private pier in the weeks running up to the event, I thought she might be able to do a practice jump on the morning of the race but the best training she had was jumping in to the pool from 2feet up so it was a scary start and I wasn’t convinced she would do it.
But she did and reported to her Hubbie that it was “not too bad” as she got out the water.
The race was not with out problems but 5th overall female and top step of the podium for 35-39 age group.
Not bad at all, Gemma.
I’m proud of your jump as I had utter faith in the rest of your ability.

Photos from The 24:7 triathlete's post 14/07/2021

Triathlon England National Champs saw a big turn out of athletes with varying levels of success, from our first timer, Wendy, through to those on the podium and qualifying for the World Champs in Abu Dhabi in 2022.
Well done everyone.
Next up are a mixture of full iron distance, 70.3 races and sprint tri qualifiers.

Photos from The 24:7 triathlete's post 13/07/2021

Wendy did her first triathlon. Woodhorn Sprint tri.
What better way to do it than with a huge smile.
Swim, bike and run. Further than she has done before.
She has been practicing hard in the lake every week.
Couldn’t be prouder of her being so far outside her comfort zone.

Photos from The 24:7 triathlete's post 13/07/2021

Sometimes training is about going out with your mates and having fun. This week Ian is off adventuring. Since 8am Monday they have been doing a triangle c2c2c. Amble to Whitehaven to Whitby and back home.
They overnighted in Keswick (128 miles for the day) and reached Whitehaven this morning at about 10:30am. Turning round and travelling south west for the rest of the day.
As an added bonus. I get peace and quiet for 4 days. Win-win.

Photos from The 24:7 triathlete's post 22/06/2021

Vee did a bit of a sportive this weekend. 203 miles. She was only one of three women to complete it.

Over 5000m of climbing is mind boggling 5/8th of the way up Everest and some of the hills were pretty steep.

She is doing a “miles for mum” challenge trying to do 10,000km in a year. She passed that target a few weeks ago. I don’t normally support fundraising challenges as there are so many of them but this is most definitely not a normal challenge.

Well done vee, I hear your coach wants you back in the pool! Hehehe.

https://www.justgiving.com/team/Vee10000km

08/06/2021

Trying to put my money where my mouth is. Two years ago I was part of a 70.3 relay team and felt like I’d let my fabulous team mates down so I was determined to go away and fix it for the next year. Unfortunately we couldn’t race last year so I got a bonus year to train. 56 comfortable miles done 14 minutes quicker than last time. 8th fastest lady on the bike out of 220 female finishers and top third of the field including men.
I giggled my way round as I passed so many men on TT bikes who were clearly annoyed that a little old lady on a road bike with clip on bars could pass them.
Getting older doesn’t mean you get slower. It just means you have to listen to your body and do different things.

Trying to put my money where my mouth is. Two years ago I was part of a 70.3 relay team and felt like I’d let my fabulous team mates down so I was determined to go away and fix it for the next year. Unfortunately we couldn’t race last year so I got a bonus year to train. 56 comfortable miles done 14 minutes quicker than last time. 8th fastest lady on the bike out of 220 female finishers and top third of the field including men.
I giggled my way round as I passed so many men on TT bikes who were clearly annoyed that a little old lady on a road bike with clip on bars could pass them.
Getting older doesn’t mean you get slower. It just means you have to listen to your body and do different things.

Photos from The 24:7 triathlete's post 15/04/2021

It’s not always about going fast.
Time trials have started but doing the 2 up TTT with justine is my favourite time trial and because we are not on the same team it’s only for fun (ok we were the fastest vets🙄😂).
But my other bikes have been calling to me and I need to work on my bike skills.
I’ve been on my Liv Tempt 1 (mtb) all winter getting better in mud and technical up hills. My Liv Devote Advanced 2 (gravel bike) was new in December and bought to keep me riding on the roads through the terrible weather but now I can use her for fun so I’ve been taking every opportunity between work calls to be out there and practice. Mainly on the old railway line which has a mixture of mud, tree roots and bone shaking tracks. In 2 weeks, I’ve gone from 18:34 to 12:19 on the strava segment along the line. I done this, not by going harder, but learning the skills to ride quicker over the ground. I’ve done some easy stuff (over and over again) and I’ve cycled very hard but all of it is just to improve myself.
A well known indoor trainer brand claims “Fun is Fast” but fun is also being out with your mates and playing in the mud (and maybe having a cup of tea and a bit of flapjack in the sun).

14/04/2021

Adam in his first crit race of the year. In 2nd place here in the VCC top.
It is nerve wracking when it is a year since you have been able to compete in your sport. You do all the fitness work but you don’t know how good or bad the other athletes are going to be. On top of that, not having been able to practice pack riding makes for a very nervous first race.
No points this time but finishing with the pack is a great start. A bit more hiding in the middle will hopefully save enough for that last frantic lap.
Great work Adam.

Photo Credit: Grig Mc

Adam in his first crit race of the year. In 2nd place here in the VCC top.
It is nerve wracking when it is a year since you have been able to compete in your sport. You do all the fitness work but you don’t know how good or bad the other athletes are going to be. On top of that, not having been able to practice pack riding makes for a very nervous first race.
No points this time but finishing with the pack is a great start. A bit more hiding in the middle will hopefully save enough for that last frantic lap.
Great work Adam.

Photo Credit: Grig Mc

Photos from The 24:7 triathlete's post 08/04/2021

I don’t normally post up about athletes doing virtual challenges but I’m really proud of Dame Gemma KoS. I’ve looked at this challenge myself for years and each time, given myself a slap as it’s awful sitting on a turbo for 10 hours.

In Gemma’s own words, her journey.

My quest for Dame-hood

Lockdown lack of excitement, events and desperate times seems to have encouraged me into creating my own ‘fun’.

Following the Tour of Sufferlandria and cruising the sufferfest website I stumbled across the Knight of Sufferlandria challenge. The Questee’s choice of 10 back to back sessions (from a specific list) with no more than 10 minutes break in between. Basically TOS in a day- a horrendous yet slightly alluring prospect.

I mentioned it to my friend- let’s do this it sounds awful. Strangely she agreed and she set about completing the sufferfest KOS plan, while I just carried on with my IM training. She had done 5-6 hour turbo stints and I felt woefully underprepared.

We had decided to tackle it over the Easter weekend because we would have time to recover and still get a bit of a weekend. We would essentially be spending 10 hours on a turbo in one room alone.

Easter Saturday was the big day. We started at 7am. I had all the sessions downloaded on my laptop, a tick sheet a timer for my breaks, snacks laid out, spare socks and shorts nearby to change into. Fully prepped and ready to go. First session went great, 75% effort was positively delightful. On saving the first session my laptop had a huge meltdown and I couldn’t get my mouse to work, the whole thing had frozen. Utter panic stations restarting the laptop to get it to work, tried again.. my 10 minutes were flying by. I woke up my husband in a flap and got him to tend to my dead laptop while I remembered that my phone had the app on it so with seconds to spare I managed to get the second session started using my phone app. Meanwhile Ben sorted me ‘a work around’ with my laptop so I could carry on with the remaining 8 sessions with a big screen to look at rather than a tiny phone.

Thankfully no other tech disasters so I just had to get through the rest of the session. We ended on Norway as we thought it would be ‘fun’. We were both thrilled to be finishing, 140 miles in total, around 8:04 hrs of pedalling time.

Why? Well my initial thoughts were why not, but it actually it was really good mental training, learning to break something big down into little manageable chunks, knowing if I can do that long on a turbo trainer on a TT bike in my spare room on my own I can pretty much do anything. Also I get a cool badge for my bike and can call myself a Dame.

Photos from The 24:7 triathlete's post 04/04/2021

24/7triathletes back racing for the first time in over a year.
The Hilly 21 time trial. Many tanks to Northumberland and Durham Cycling association and Barnesbury CC for putting an event on so close after restrictions were lifted.
Times were just benchmarks after so long without proper testing in race conditions but all beat their expected times.
It was just great to have a physical race again.
Fingers crossed more people will get to race in the coming weeks.

Photo credit Darren Williamson.

Photos from The 24:7 triathlete's post 12/03/2021

A coach walking the walk as well as talking the talk.
Coaches often use a 10% increase in athlete FTP as a measure to say how great they are at coaching. I got 10% increase from my first ever to second FTP back in 2013. The big deal then was that those FTP tests were just 4 days apart.
It’s expected that athletes would gain 10% by just practicing how to ride for 20 min. If they are training properly they should gain the same on their next two FTP tests at least.
It took me a long time to come back from my second hip operation in 2016 but 2 years ago I started to improve as could be seen throughout the cycling TT season but I took some time in lockdown to change up my training and I’ve gained another 13% this year.
Think about your training. Be willing to try new things and break through those plateaus.

Photos from The 24:7 triathlete's post 20/02/2021

I love racing but I don’t normally do virtual challenges. February was a special month. I had two overlapping challenges in support of two very good causes.

Firstly, I had to complete a half marathon run in one go plus any other runs to complete a full marathon distance from 1st to 21st Feb.
I ran my half marathon in howling wind, sleet, snow, hail and roads that looked more like rivers.
All in aid of the great charity that is NE Youth and in memory of Jo Shallcross’ dad who died of covid a year ago and was a lifelong supporter of NE Youth.
We set a target of £1000 to raise for the charity and we have smashed it with a day of the challenge left. The current total raised is over £7000 with around 300 people joining us. The support has blown myself and Jo away. If you can spare a few pennies to put in the pot, the link is below.

My second challenge of the month was the tour of sufferlandria 2021 in support of the Davis Phinney Foundation. This is an indoor cycling challenge over 7 days of brutal cycling between 1 and 2 hrs a day of pretty much as hard as you can go. I hate the turbo and will do pretty much anything to avoid indoor cycling so quite proud of myself for completing. I couldn’t have done it without the company and support of 10 friends who did it with me.

Rest time, now and then back to my normal routine next week, hopefully getting back outside to exercise.

virginmoneygiving.com/fund/medalmonth

02/12/2020

Sometimes you need to put the training to one side and look after your mental health instead.
Being outside restores my sanity and I’ve done a great job of staving off having to get on the turbo.
I know it’s coming but hopefully it’s just for a few weeks and I’ll still be able to potter out on the mtb.

01/11/2020

Racing or not racing, it’s cake season. Time to take the stress out of your training, do some unstructured exercise or fun stuff.

The last busy week of the season????🙆‍♀️

What a week! Northumberland has been so busy this half term and The Rocky has been no different. This week has seen so many more customers than half term last year. In fact, the last 2 days have been busier than most days in the summer 😮. Today, we were actually full at one point and could not seat any more arrivals, which is unheard of here 🙆‍♀️.

Not only did we have a full cafe, conservatory, dining room and snug, but we even had some customers enjoying the fabulous sunny views in the garden. Doubt we will get any more occasions like that. 😂

We would love to put some photos of the cafe on here, but we were so busy we never had time to take them. 😮🙆‍♀️

Anyway, we have been busy making more flap jacks and millionaire shortbread. Both truly delicious but may not be great for the waistline. 😂😂 We have also received our latest locally made cakes and a few early Christmas cakes. 🎅

Anyway, we remain fully stocked with everything on our menu and look forward to welcoming more of you over the weekend. 👍🙋‍♂️

The team here wish you well for now. 🙋‍♂️🥂

training.britishtriathlon.org 03/08/2020

AGE-GROUP LOCKDOWN UNLOCKED – British Triathlon

A first hand account of qualifying for the GB Age group team but then having the race cancelled. I think we can all identify with this.

https://training.britishtriathlon.org/membership/age-group-lockdown-unlocked/?utm_source=%5BBritain%5D+All+Members+%28Marketing%29&utm_campaign=460cff326d-EMAIL_CAMPAIGN_2020_07_30_08_28&utm_medium=email&utm_term=0_f34cdc168c-460cff326d-5687785

training.britishtriathlon.org With the world in lockdown, members who had qualified for the Great Britain Age-Group Team found themselves unable to race at their championships, with a number set to do so for the first time.

11/07/2020

Sometimes the hardest part about being a coach is keeping an athlete motivated when they haven’t been able to see the results.
Jane did a fantastic job this year in believing me when I said I could see the efficiency gains she was making in her numbers, she had just battled bad weather, harder terrain and other obstacles every time she has tried to get a decent 5k time.
Today the hard work and patience paid off with an absolutely huge 2min gain over her January time. This time wasn’t even in a race so there is easily more to come.
Well done Jane. Very proud of your hard work and persistence in the face of lack of evidence.
Thank you for the trust you gave me that your speed was there. We eventually found the right day in the right conditions to show what a great athlete you are.

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