Heart Rate Training Zones

For those of you who are lucky enough (ahem…..) to have attended one of Paul Mills‘ legendary brick sessions at Crystal Palace you will know that he advises you use heart rate training zones to help ensure you’re working at the right intensity. That and the banging house tunes pumping out from his boom box. These values are also useful when performing turbo sessions at home and with little sign of the weather improving there still appears to be some value in these.

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To help you calculate your individual zones simply follow this link and scribble them down. Then all you need to do is get your head down, sweat and try to reach the magic numbers.

Race day tips!

The all important and anticipated race days come round anything between 1 and 10 times in a season depending on how hard and often you like to race. Some believe in racing to get fit and some believe that a season isn’t a season unless they’ve smashed themselves at least once a month in a competitive setting!  The point of the matter is, that no matter how frequently you race, its never as often as we train and no matter what you are hoping to achieve on the finish line, preparation is ALWAYS the key to success.

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Cycling etiquette…..the unwritten rules of riding in a group!

As far as I’m concerned group riding is by far the best part of triathlon training. The opportunity to get out into the hills and countryside with a group of team mates is definitely the only way to spend at least one morning at the weekends. Although these rides should be fun and social, it’s REALLY important that we ride safely and competently as a group.

When you first ride in a group you may be slightly unsure as to what is going on; where you should be riding in the formation or who is in charge etc. There are a few rules to riding in a group safely and effectively. There’s also some basic ‘etiquette’ you need to know, just so you don’t upset other riders or road users.

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Laura Qualifies to Represent Great Britain!

A massive congratulations to our chairwoman Laura who on the 16th June 2012 qualified to represent GB in the 25-29 age group at the forthcoming world amateur championships in Auckland, New Zealand. Competing at the Dambuster Triathlon at Rutland Water, Leicestershire, Laura stormed to third place in her age group and eighth overall amongst all the ladies to secure her place on the British team. Photos of her competing are available on our Facebook site.

This result is credit to all the hard work Laura puts in and testament to the skill of the coaches at Premier Tri who have helped develop her from a keen competitor to a national representative.  Congratulations Laura!

Jubilee weekend = premier training!

So with the bank holiday fast approaching its time to get in some extra training!! Our itinerary for the weekend is as follows:
 
Saturday: Group cycle. We’ll do a 9am meet at Roehampton Gate in Richmond Park. This session will focus on short and sharp hills and intervals in prep for Blenheim (less than 2 weeks away!). There will obviously be coffee after!
 
Sunday: Open water swim at Serpentine Lido. 8am meet. Please bring wetsuits etc so you can practice transitions.  There will not be a coached swim session at Balham on Sunday evening.
*****Please also note that you need to bring £20 cheque along to this session to sign up as a member. This is the cost for a whole years swimming at the lido and entitles you to swim everyday betweem 6.30-9.30 so its a real bargain!
 
Monday: There will be no coached run session in Battersea Park, but I will lead a track session at Barnes track. We’ll do a 10am meet down at Barnes Elm sports centre.
 
Tuesday: All important rest and recovery!!

Hope to see you all at some point but if not, enjoy your jubilee weekend!

Member Benefits

With the new season approaching fast we thought we would remind you of the numerous benefits to being a member of Premiertri, in addition to the amazing coaching obviously……

Check out the member benefits page for further details on discounts at local running shops, bike shops and online supplement store Muscle Finesse. All you need to do is take along your membership card and bargains await!