It’s been a busy start to 2018 for all of us at You Can Sport – both from an athlete and business perspective.
We sponsored our first event – the Stirling Duathlon. This race hosted the Scottish National Duathon Champs, the Scottish Student Triathlon (SST) Duathlon Champs and was also an ITU age group qualifier for 2019. The winning club of our free coaching session was the Grangemouth Triathlon Club.
Coming up in the next few weeks we have the return of the Scottish Sea Farms Triathlon Festival at the University of Stirling. This is set to be even bigger and better than last year’s successful event. We are still on the lookout for more volunteers to help throughout the day. So, if you are free on Sunday 27th May, and would like to help out, please contact firstname.lastname@example.org with your details. You will be provided with lots of food and drink throughout the day as well as some other goodies, and maybe even a tan (if last year’s weather is anything to go by!).
You Can Sport Athletes
Ross’ first event of this year was the Falkirk Ultra Race, an 8hr ultramarathon where he was able to cover a huge 68.6km within the time. He then opened his triathlon season at the East Fife sprint triathlon with a 6 minute PB and a brilliant 19min 5km run split.
Fionna completed her first ever marathon in Barcelona in a time of 5:48.
Gregg ran another half marathon PB at the Surrey Half in a time of 1:36.
Graham was back out competing in the Open Adventure Open5 series in the Peaks (Edale)as a Male Pairing with Keith finishing 5th, and then in the Dales (Grassington) as a Mixed Pair with Suzanne coming in 6th.
Craig competed at the opening Xterra event of the season in Malta. He was unfortunately forced to withdraw after a double puncture on the rocky bike course. Before that his swim of 21:11 was the 6th fastest age group time of the day. Wanting to make the most of the day, he was able to make his way back to T2 from the bike course and was allowed to go out and enjoy the run around the scenic coastal course. A detailed account of his day will follow.
In the next few weeks we’ll have athletes competing at the London, Stirling and Edinburgh marathons, the Tiree Half Marathon, Selkirk Standard Triathlon and plenty other events across the country!
Good luck to all our athletes.
Our first year has been a busy one with individual athletes, corporate events, commentating and our teams own personal racing. Here is a short recap of some of the things we’ve achieved in 2017.
Scottish Sea Farms Triathlon Festival
We organised our first corporate triathlon event for Scottish Sea Farms in May. With months of training building up to it the participants all thoroughly enjoyed the experience. Throughout the process some of them lost significant amounts of weight, gave up smoking, and everyone noticed increased camaraderie within the office itself. Then on day the day, with Olympian Michael Jamieson also in attendance, they were able to complete the event and raise over £30,000 for charity.
We are currently in the process of organising their 2nd annual Triathlon Festival for 2018 which will be even bigger and better than before.
We now have athletes being coached all across the world, from Grangemouth in Scotland to an oil rig off the coast of Malaysia.
All of the athletes coached by You Can Sport have achieved at least one PB this season, with many of them setting a new PB nearly every event they competed at. We have had a real cross section of abilities with athletes focussing on running only events, to some doing IRONMAN, ultramarathons and even the double-endurance triathlon at Deca UK.
We look forward to seeing how they all get in 2018 and can’t wait to help them work towards their goals. If you’d like to join them in being coached by one of our team then contact us to get started.
Graham has been busy with commentating at various events throughout the year with the diary already filling up for 2018. Some of the events we attended this year were IRONMAN 70.3 Edinburgh, Etape Caledonia, Strathclyde Park Triathlon, Perth Mo Run and the Aberfeldy Triathlon. If you have an event that you’d like an experience event commentator to attend then get in touch with Graham at email@example.com.
Craig was awarded the Triathlon Scotland Performance Development Coach of the Year award at their annual awards ceremony in November. Then, this month, Gregg completed his IRONMAN coaching certification to add to his British Triathlon L1 and will start getting more involved in 2018.
We have lots of exciting plans for next year in the pipeline and will be looking to expand our athlete base even more. So if you have set yourself with some goals for next year already and would benefit from some coaching guidance and personalised training plans then email firstname.lastname@example.org now to get started.
We know You Can achieve your goals!
On the other side of the country at Glasgow Caledonian University was the Triathlon Scotland AGM. As part of the day, Craig was delivering a Skills School session, for 8-16yr olds, with other Triathlon Scotland coaches. The session theme of 'Intelligent Racing' involved problem solving tasks, learning how to patch a punctured inner tube, relay races incorporating team challenges such as building the tallest tower from Jenga blocks, and more.
Once finished in Perth Graham hotfooted across to Glasgow to host the Triathlon Scotland Annual Awards Ceremony - to recognise the work of athletes and coaches in Scotland over the year.
The winner of the Performance Development Coach Of The Year was our very own Craig Coull for his work across the development pathway and coaching involvement. Congratulations Craig and all other award winners.
Meanwhile, down in London, Gregg was racing his way to a new PB time of 1:41 in the RunThrough Richmond Park Half Marathon.
Training for any sport can be time consuming, and that is magnified for triathlon with 3 different sports to train for. Fitting your training in around your personal life can be tricky, but not impossible. We’ve got a few tips on how to get the most out of your busy schedule and fit in the training you require.
Last weekend one of our coaches, Craig, took part in a 24hr mountain bike race. So in the spirit of the event we asked him 24 questions all about how he got on.
1. What was the event?
Relentless 24 by No Fuss Events.
2. What was the format of the race?
Quite simple. Complete as many laps as you can of the 11.5km route within 24 hours. It’s a mass start with the first lap starting on wide forestry-roads until we spread out for the first descent and the rest of the race. The laps then start with a single-track climb. After each lap you use a ‘dibber’ to record your lap times with the timing system.
3. Have you done anything like this before?
I have this event a few times as a Quad team for a bit of fun, and did it solo for the first time in 2015. It can’t be that bad if I came back for more!!
4. Why did you want to do it again?
I like to challenge myself in things that require more mental toughness than ‘regular’ races. I enjoy seeing how far I can go. Also, I wanted something to focus on later in the year and thought this would be good ‘fun’, and managed to get some others involved too.
5. Did you do the race with anyone?
I had good friend Blair Cartmell also doing the solo race, and a few others from Stirling Tri Club taking part too.
6. Did you have a support team with you?
Yes, my dad Graham and brother Gregg (who traveled up from London in fear of missing out on the rad weekend of mtb’ing). Also, with our friend Blair racing, we had his brother Fraser Cartmell and their mum Lynda helping out and supporting too.
7. Did they make a difference?
For sure! They helped keep me fueled and kept motivation going when things got tough. You can never underestimate the impact those around you have on a race of this length!
8. How much specific training did you do?
In the final 6 weeks or so, I was getting more night rides done and started riding at various times of the day to get used to riding in changing light and riding tired. I did one big 10-hour training ride with Blair. We started at 4:30pm and didn’t finish till after 3:30am (10hr of ride time!)
9. Did you have a goal going into the race?
First goal was to beat my result from 2015 – 21 laps, 19th Overall Solo/ 7th Solo Senior. My main goal was to be in the Top 10 Solo Seniors. (And of course I wanted to beat Blair!)
10. How much kit/equipment did you need to take given it's such a long race?
As It turned out, not as much as I had with me!! I only changed my clothes once during the night to freshen up. I had outfits for all sorts of weather – you never know what it’s going to be like in the Scottish Highlands in October… I had a spare bike too for absolute emergencies, thankfully I had none
11. Did you end up getting any mechanical issues?
Nothing – amazingly! No punctures, thanks to tubeless Maxxis IKON tyres. No broken chain, no broken cables. I got a good service and replaced the full drivetrain a couple weeks before thanks to Andy at Stirling Bike Doctor!
12. What were your planned race tactics going into it?
Get some good laps done in the daylight and get to know the course well before darkness fell. Keep the laps steady through the night and try to limit my stops to a few minutes with a couple 20min breaks through the night. Then push on for the final hours of daylight.
Also, I knew I had to keep eating and drinking the whole race – once you ‘bonk’ there’s almost no going back!
13. Did these change much throughout?
My limited stops didn’t go quite to plan – I had to take 2 long stops around 50-60minutes, one was due to knee pain I couldn’t put any real pressure on my left knee for a couple laps, the other was to get a bit of sleep – something I was really hoping I did not need to do but I couldn’t even ride in a straight line, and generally didn’t feel safe!
14. How much sleep did you have?
A little. As much as I didn’t plan on stopping to sleep, I really needed to stop for a nap to get myself alert once again. I only got about 50mins sleep during the race… it doesn’t sound like much, but honestly 50-minutes more than I intended!
15. How did the race unfold for you?
Not quite as smoothly as hoped. I had a few low points through the night where my support crew came in to play to get me motivated again. Once I had my 1-hour stop for a sleep, I felt great again and just in time for the sun rising. My final few laps I was feeling surprisingly good and was chasing the clock to the bitter end!
16. How much, and what, food did you have to eat?
I’m not sure exactly how much I ate but all I wanted to do was to keep eating little and often throughout the race. Some of the foods I had were: chicken & cheese sandwiches, plain pasta, soup, flapjack, jelly babies, Peperami stick, porridge, salted peanuts. I also drank approx. 13-14 litres of fluid.
17. What kept you focused and motivated throughout?
Trying to beat Blair, helped!! We were pushing each other all the way. And I wanted to make sure I kept lap times to 1-hour or less.
18. How many laps did you finish on?
22 laps. I managed to squeeze in my final lap with the 25th hour! You get one hour at the end to completed your final lap – I knew I had just over an hour to get it in so I just pushed on and made it in with about 15minutes to spare
19. So, what made you decide to go out for that extra lap?
I knew I was on 21 laps, and I didn’t want to stop there when I knew I could get one more in! And also Blair had stopped at 21… so it’s only fair I got one more!
20. What were some of the stats of your ride?
24 Hours 47 Minutes / 255.7 Kilometres / 7,580m Ascent / 11,425 Calories / 22 Laps
21. How did you feel at the end after such a long time racing?
Emotionless & relieved! I felt surprisingly good – I think the adrenaline keeps you going for a couple hours after!
22. Is there anything you would have done differently looking back on it all?
To be honest, I don’t think there is much... as much as it didn’t all go exactly as hoped, it’s such a long time that so many things can go wrong or not quite to plan.
23. A week on, how have you recovered since?
Physically – pretty good! Having a week of no training just to relax and get enthusiasm back up.
Mentally – it took a few days! I felt like my brain wasn’t working, I couldn’t focus or concentrate on anything for more than 10minutes in the 2-3days after…
24. Will you do it again?
Probably!! Next year Relentless 24 is the host to the 24hr Solo World Championships… so never know…
Last weekend saw You Can Sport coached athlete, Jack, take on the Dublin Marathon. Having made good progress with his training in recent weeks, running a 20 minute PB just 3 weeks ago at Galway Half Marathon, he went into the race full of confidence.
Jack managed yet another huge PB in Dublin. Finishing in 4hours 13minutes he took almost 50 minutes off his previous best!
Here is what he had to say on reflection of his run: “All went well, definitely scope to have gone quicker but glad I paced it sensibly. Given my previous best was 5:02, it's a massive jump in time and I definitely felt at ease the whole way through. So, a sub 4 would not be an unreasonable future goal.”
Over the last few weeks our You Can athletes have been racing all over the UK. Here's an update on what Jack and Ross have been up to.
In our previous post we looked at how categorising your races can help in planning your race season. Before you can start planning backwards from your target race you need to decide which one to enter. The number of races available to choose from nowadays is huge so it can be hard to decide. Here are a few things to consider before pressing that ‘enter’ button.
Over the last couple of weeks we were mentioned in some local, national and triathlon specific press.
Earlier this year we organised a Triathlon Festival for the staff and friends of Scottish Sea Farms. The event was a great success and we are already planning for the 2018 event. Have a read of the article to get a feel for what we did.
As the racing season nears an end we start to think about what we'll be doing next year. Big races require you to sign up months in advance so planning ahead is crucial. Here are some tips that will hopefully help you plan your season accordingly.