Triathlon and multisport club

Training

 

Open Water Swim Training

 

 

 

 

 

 

 

 

 

 

 

 

Open water swimming in 2011 will commence on 10th May. 6.30pm arrival. This first session will be an induction session. Details are on the forum. Entry to the water will be dependent on results of water quality tests.

Subsequent sessions will run every Tuesday. Arrive at 6.30pm with a view to entering the water at around 7pm. Cost remains £2 per swimmer.

We have kindly been given permission again by the Bannister family to use the lake at Coniston Hotel, Coniston Cold.

As members of Craven Energy you will be acting as ambassadors for the club so please use this resource responsibly. I can not stress this enough. We are extremely privileged to be granted permission to use this water.

There are no changing facilities or showers. We may have shelters available this year. If you have any queries regarding the open water swim please address these to Carol Young.

Open water swimming is potentially hazardous. As your club we have responsibilities to make this as safe as possible. It is therefore necessary to follow certain rules and procedures to facilitate a safe swim session, in line with British Triathlon Guidance.

1. Sessions are open to club members only. If your membership has lapsed then you must renew. If you do renew/join then I would suggest bringing a printout of your membership confirmation email if you have yet to receive your membership card.
2. Wetsuits are compulsory, along with a brightly coloured hat.
3. Most sessions will be coached.
4. Running sessions depends on volunteers for canoe / spotting duty. Please do your bit. You can share and do 50/50 swim & spotting.
5. Read the following documents, and bring along your completed agreement to your first session.
6. Novice swimmers will be identified using a different colour hat.
7. Novice swimmers must swim with an experienced swimmer.
8. Swimmers must follow the designated route around the marker buoys.
9. If the whistle is blown then all swimmers must exit the lake by the shortest possible route.

Document 1: Emergency action plan.
Document 2: Risk assessment.
Document 3: Code of conduct.
Document 4: Open water swim declaration

Timetable

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

ENVIRONMENTAL FACTORS

•  The entrance to the lake is the right hand turn into a gated entry just before the main hotel if approaching from Skipton/Gargrave direction. The swim is taking place from the right hand bank of the lake

•  Car parking : Drive through the estate towards the house and park near the tennis courts (again keeping a clear route to and from the house) and drive past the house to park in the stable area. This will require a 5 - 10 minute walk back to the lake.

•  The water quality has been tested in the past and easily meets British standards for open water bathing. Testing is ongoing.

•  On colder evenings come prepared with warm clothing and a hot drink for after the swim

•  Fishermen also use this lake often fishing from boats. Our designated area is on the right side of the lake and we must keep clear of the fishermen and keep noise levels low

•  Be aware of weed in the lake and geese and swans and their young on the water

PLEASE CHECK THE FORUM BEFORE SETTING OFF FOR WEEK-TO-WEEK INFORMATION

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Run Training

Tuesday night is run night.

We meet at 6.45pm for 7pm start.

Keep an eye on the forum. We rotate through group road runs, hill sessions and coached track sessions. The road runs and hill sessions are not formally coached. However you are sure to gain plenty of tips from other runners about technique, pace awareness and group running.

 

Cycle Training

Sunday is the chosen day for our regular club ride.

There may be other rides posted on the forum ad-hoc. Always check the forum for details.

During the winter months the rides tend to be short and the pace low. We open the invitation to any rider to join us. We will cater for the slowest/shortest route required.

As winter moves into spring we will gradually increase our distances and start to include some of the wonderful hills that the local area has to offer.

During mid-late spring our distances will peak. Depending on numbers we may set off 2-3 groups of riders at varying distances to accommodate varying needs.

These sessions are not formally 'coached', but you will pick up plenty of tips about group riding, pace, cornering and safe bike handling.

 

Swim training (pool)

We currently run a coached swim session on a Thursday evening for one hour and another one on Saturday morning for 90 or 60 minutes. See forums for details.

There are three options on a Sat AM:

8.30am - 9.00am Novice session. Front crawl basics and stroke development for novice triathletes. This session is not for complete non-swimmers*.
9.00am - 10.00am One hour coached swim.
8.30am - 10.00am 90 minute swim. The first 30 minutes is non-coached, but some structure is generally agreed within the lane. At 9.00am you will join the hour coached session as above.

The sessions start at 8.30pm on Thurday.

Our coaces are Carol Young (BTA level 2) and Kate Whittaker (swim coach).

We have 2-3 lanes reserved in Craven Pool.

Keep an eye on the forums. People often run or cycle before/after those sessions.

Carol has kept a record of our 400M pool TT results. You can view them here (MS Excel document)

These are sessions for club members only. The cost is £4 payable on poolside to Carol.

The focus of the sessions is front crawl pace, endurance and technique.

*We cater for all abilities however there has to be a minimum ability for these sessions. We request that you can swim at least four lengths in a 'front crawl-ish style' without stopping. Our aim is to improve your technique, so please don't be put off if you are concerned about your current ability.

The lanes will be divided according to ability.




OTHER ACTIVITIES TO BE POSTED.......

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Tuesday evening duathlons

 

Kali arranges an evening training duathlon from time to time. Keep an eye on the forums for dates.

BIKE - 10m Exit Aireville Park and turn R onto Gargrave Rd 3rd L up Salisbury St - this becomes Raikeswood Rd - follow to end - L to join Raikes Rd this bears R and takes you to Grassington Roundabout 1st L down A65  Straight across Gargrave Roundabout (3rd Exit) onto A59 Stay on A59 past Broughton etc.  To next Roundabout   All way round and return back up A59 - A65 to Grassington Roundabout  4th Exit to return down Raikes Rd,  Raikeswood Rd, Salisbury St - and R at bottom to go back to Leisure Centre

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

TRANSITION  will be in front of centre

RUN - 5Km Exit centre  turn R down Gargrave Rd - pass both schools - cross rd at some safe point round LH bend  (tattooists etc) to end of Rd L up Raikes Rd - where it forks keep Left - after fork 2nd L Raikeswood Rd, follow it straight down (Salisbury St) to rejoin Gargrave Rd L again to end of Gargrave Rd...L up Raikes Rd, keep L again to repeat going down Raikeswood Road then on to Gargrave Road Turn L to repeat this small circuit a 3rd time. When you've descended Salisbury St for 3rd time, turn R at bottom to head back to Aireville Park and FINISH

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

©2009 Craven Energy