Latest News

Race report for the 2013 Sprint Distance Age-Group World Championships

By Claire Hitchings

It’s 09:59 on Friday the 13th 2013. It is raining and I am sat on the pontoon on the Serpentine, Hyde Park, London. To make the start line has been a big achievement. For the past two years I have been trying unsuccessfully to sort out a hamstring injury. Ten weeks ago I decided to stop resting as it wasn’t helping. So I am here, with no expectations.

New Year - New Swim Coach

Dear members,
We are delighted to announce that for 2014 we have secured the services of a first class swim coach, Tom Macklin.

Road Bike Party 2

Please don't attempt any of these stunts on a club ride or in the car park at Cornwall Hall on a Thursday evening. Take a look here.

Turbo set - 19 December

Is here

Will everyone please ensure they remain upright this week.

Turbo set - 12 December

Can be found here

Will everyone please ensure they remain upright this week and stay off the floor!

Christmas Ride 2013

Two cycling Christmas trees and Mr & Mrs Claus on a tandem – it must be the annual 7Oaks Tri Club Christmas ride.  Plus some great pyrotechnic effects courtesy of Dan Goscomb’s tyres.

It was a lovely Sunday morning for 30 club members to cruise down to Chiddingstone for well deserved coffee and cake (or tea or bacon or egg).

100m times in the pool - 4 December

Richard Westover 1:07.57
Patrick Norman 1:11.36
Cath Linney 1:15.14
David Lawson 1:18
Steve Walker 1:19
Dan Longhurst 1:20.25
Greg Morris 1:21.04
Kim Moss (incident with goggles) 1:23.20
Jane Cast 1:35
Jane Wiley 1:36.16
Nick Anderton

Centurion Winter 100

I had sub-24 hours in mind this time but a combination of the Ridgeway being quite lumpy, my genius BC marginal gains decision to wear yellow lens cycling glasses (they phase out waymarker glowsticks entirely) and consequently a few too many getting losts meant I limped in at 24:32. Ran just over 103 but orienteering is part of the sport, it's up to you to get that right. Overall not great but not bad either, a good excuse to have another go.

The Good the Bad and the Ugly at Cyclopark Duathlon 1 December 2013

The Good the Bad and the Ugly at Cyclopark Duathlon 1 December 2013

A really well run local event. Great value. 6km run, 20km bike, 3.5km run. The track surface is really smooth and the corners are fast. You only really need to brake on a couple of them if it’s dry.

Bridge Triathlon gave all the proceeds of the race to the Dartford Foodbank and even gave every competitor a free Christmas Pudding. So far it was all good.

Oxleas Wood Kent Fitness League 24 November

Oxleas Wood Kent Fitness League 24 November

Another good turn out by 7Oaks Tri at the Oxleas Wood KFL Round 3 bolstered the 7Oaks AC team and helped them hold on to 2nd place in the team competition out of the total of 18 clubs taking part.

Christmas and New Year Swimming

Not on Tues 24th, Weds 25th, Friday 27th, Sunday 29th, Tues 31st December and Weds 1st January 

The Club Diary has been updated.

Swim sets for 3, 4, 6 and 8 December

Can be found here. Please note - 100m time trial on Wednesday.

This week as part of Wednesday’s session at Walthamstow Hall we’ll be running a 100m time trial. Many of our training sets include 100m repeats or use 100m PBs as a basis, and this is an opportunity to add a 100m PB to your swimming palmares and use it for managing your effort.

Turbo set - 5 December

Is here. We won't run over an hour this week. Turbo's reserved for - Gill Sanders, Dan Longhurst.

Matt Page - Fenestrelle Fort - Iron Bike 2013

Can you manage a spot of this on a Sunday morning? Professional all rounder Matt Page shows how to deal with the 3966 steps at Fenestreel Fort in northern Italy. Have a look here if you have time, it lasts for nearly 11 minutes.

Early season reliability rides

West Kent RC - 9.00am on Sunday 12 January (80/45k) from Horton Kirby Cricket Club  Details

CC Bexley - 9.00am on Sunday 19 January (50/100k) from Horton Kirby Cricket Club

Sydenham Wheelers - 9.00am on Sunday 26 January (64/107k) from Knockholt Village Hall

Old Portlians - 9.00am on Sunday 2 February 68/100k) from Knockholt Village Hall  Details

Kent Fitness League - remaining fixtures 2013 - 2014

24 November - Oxleas Wood, Eltham

29 December - Avery Hill Park, New Eltham,

 5 January - Minnis Bay, Birchington

 2 February -  Blean Woods, Rough Common, Canterbury

16 February -  Nurstead Court, Nurstead, Meopham

Club Turbo set - 21 November

Be ready to warm up by 19.45. Heart rate monitors and cycle computers with speed and cadence recommended.

Thursday's set is here.

Swim sessions 19 - 24 November

Now that we’re using personal best (PB) times as a basis for how hard to swim sets, it’s helpful to have actual recorded times to work from. Where you don’t have a PB for a particular distance (e.g. a 200) it’s possible to get a rough idea from one you’ve recorded at another distance (e.g. an 800) using this table.

Swim endurance sets at the correct pace

To make it easier to know how hard to swim endurance sets, for the immediate future we’ll be referring to target repeat times as “PB+NN sec”. So a swimmer with a PB of 1:10 should swim a set of 100m swims referred to as “PB+10” at around 1:20 pace whatever anyone else in the lane is doing. Trying to swim much faster (assuming you’ve got your PB more or less correct) will in the long run reduce endurance performance.

Kent Fitness League, 10 November - Swanley Park

Andy Evans reports - On a bright sunny Remembrance Sunday morning, there were 538 finishers at the second round of the Kent Fitness League's inter-club competition.
A minute's silence was observed before the start of the course which covered three laps of a very soggy/muddy Swanley Park.
At least seven 7Oaks Tri Club members (and a few other local triathletes) helped to keep Sevenoaks AC at the top of the league table!
Full results are here

Pages