Team Coach Paul Ransome wasn't short of volunteers to test out his new triathlon training camp in southern Spain. A March mini break consisting of swimming, cycling, running, and, let's be honest, lots of tapas and sangria....in the SUNSHINE?! I for one couldn't sign up fast enough!
Between the 3 of us, we have always wanted a go round the velodrome and actually after watching Rio 2016 we were inspired to book a trip and it was great to be able to share the day with members. It was few hours drive but well worth the trip. The wall of the velodrome was daunting at first, but only took us 20 minutes to overcome it which boiled down to the great coaches at Newport.
The Drills and Races
- Learning to ride fixed wheel bike, in a nutshell you cannot stop pedalling, and when you are clipped in this can be a little daunting to start off with.
- Understanding the Cote d’Azur (the white part on the track)
- Then being comfortable going round on the track and venturing onto the black line, the black line being the fastest part of the track, at one point you could here Paul shout “I’m catching you” repeatedly in a high pitched voice as he was bearing down on the group worrying about riding to slowly on the bank.
- We then did a few laps of this and being encouraged to stay with in a bikes length of each other with the aim of getting gradually faster and riding higher up the backing above each line, now it was starting to get really interesting (code for scary!)
- Once we nailed that it was taking turns on the front. At regular intervals and listening out for whistle the front person would pull away from the group and then catch the tail end.
- 500m standing starts - we all had to put down a time individually, at this is where it got uber competitive as you can imagine, the photo tells you the results, if you want to see the splits and some videos you can few them on our Facebook page. Cue sore loser pose Paul.
- Lumps and bumps - experienced team member Anne Dwyer lead us around the track within a bike length of each other and snaked up and down the track and banking. All we had to do was keep the gap at 1 bike and follow the bike in front (harder than it looks, but looks cool)
- Aussie pursuit - From the previous results to groups were formed into to races - The rules are simple, as soon as you get caught you are out. The last one riding is the champion.
- Group 1 saw Anne, Gary, Stacy, Mike and Spencer - Gary held victory after a good 6-7 laps
- Group 2 saw Paul, Joey, Simon and Ed a good 9-10 laps with Simon trying hang on, Paul eventually came out on top, no surprise there.
- What a great day and an amazing experience we as a club will definitely do this again, so watch this space for another lung busting date in the 2017 calendar.
To find out more about track cycling visit British Cycling Track web page here
2017 is fast approaching and Urban Endurance have launched a team focused on helping triathletes achieve their goals over the 70.3 and Ironman distance triathlon.
It will be led by coach Paul Ransome who as well as recently achieving his goal of qualifying for Kona in 2017, has helped a number of athletes set personal best times, conquor a new distance and qualify for european and world championship races.
We're looking to grow the community of athletes as Urban Endurance firmly believe a good group dynamic helps breed success and get the best out of all team members. The program is fully coached and you will be following a plan designed to build up to your goal race in 2017.
With Prices of £150-£300 common place for personalised coaching were looking to bring as many benefits of this as possible to athletes who want a structured training plan in more of a group setting. We're therefore looking to offer this coaching package for just £60 per month.
Join in November or December and pay no joining fee
The benefits of joining the team are as follows:
- An initial consultation in person or by phone with Paul.
- A structured training plan that is realistic with time and will focus on improving your weaknesses and capitalising on your strengths.
- A free training peaks account to log and track your training including mobile app.
- Access to the private Facebook community of the team to discuss your training.
- Monthly online webcast forum.
- A team t-shirt included in the joining fee.
- Guaranteed and discounted places on any training camps and workshops.
- Discounted swim analysis video and the ability to send your own for analysis.
- At least 1 training weekend included here in Bath for everybody to get together.
- High quality team kit for sale, specific to long distance triathlon.
If you still need more information, contact us and we'd be happy to answer anymore questions you have about the coaching group.
A number of our team have achieved some great results in the last 18 months including:
Spencer Gloyne, who completed his first Ironman race at Nice in 2015 (fair play for picking a sea swim, mountain climb followed by a toasty run). He was motivated by other members of the training group who had completed their first Ironman in 2014. As a self employed builder completing enough specific training for an Ironman was challenging due to the fatigue from his day job, we overcame this with the right training load throughout the week allowing for recovery. He's now going back to Nice in 2017 to take a big chunk of his first effort. Read his full race report here.
Gary Squires has been completing iron distance races for a number of years now, including double and triple ironman races! In 2016 he diced to knuckle down and get on a coached program to help him achieve a PB at Ironman Copenhagen. All of his races went well, achieving a PB of sub 12 hours at Ironman Copenhagen then a second best time 3 weeks later at ironman Weymouth in a race which was just supposed to be a day out in the end. This showed the impact structured training can have on an athlete and their performance.
Anne Dwyer has dabbled in a number of different endurance events with her favourite water based activities actually being sailing and canoeing. We found that in duathlon we were able to combine Anne's strength as a cyclist with her developing run and get some really good results. Anne managed to qualify for the GB Age group team to compete in Spain in 2016 and is looking forward to competing at this level again in 2017.
Georgina Crawshaw was new to triathlon at the beginning of 2016 but an experienced runner. She decided to take up the massive challenge of getting involved in Ironman 70.3 Weymouth and quickly gained experience. Her first race was an olympic distance race with open water swim and she quickly overcame her fears of the washing machine that is a triathlon swim start. Weymouth 70.3 was a massive success for her coming 11th in her AG and well inside the top 50 females. We're just waiting to hear if she's done enough to qualify for the GB age group team for 2017.
Stacy Rush has joined us from Augusta, Georgia and comes in as an experience 70.3 racer. She's been working towards getting back up to speed in 2016 after a break from racing. Her first outing in the Big T was a great start finishing 5th overall female with a baptism of fire into typical British May day bank holiday weather. Her A race was the GU Energy Weymouth middle distance and she had improved even more picking up 3rd overall female. Roll on 2017 and some more success for Stacy.
Craig Gulliford has had a challenging season as a busy executive he makes the most of what training he does. He's been a solid performer at the Ironman distance looking to break through to the next level of breaking 10 hours and qualifying for Kona. After a challenging day at ironman Maastricht Craig came away with a personal best but not as much as he'd hoped. After a training weekend at ironman Weymouth he focused on finishing the season well at Ironman Florida. Craig led his age group for a good portion of the run and ended up closer than ever to his Ironman goals 12 minutes is all we have to find.
JOIN IN NOVEMBER OR DECEMBER AND PAY NO JOINING FEE