Gold at the Gold Coast Worlds

June 25, 2010

The ultimate website and training resource for all Cyclist’s, Runner’s and Triathlete’s! Pro (Professional) Vo2 (Fitness) Coaching services is aimed to help beginner, intermediate and professional athlete’s become fitter, faster and stronger at our Bike-lab performance facility.

Our expert coaches work closely with the leading Metabolic, Heart Rate and Powermeter companies to provide you with the highest quality multisport performance testing, training plans, group training & personal coaching. We offer motivating feedback & training knowledge to athletes through our Coaching Resources , Online Community and Pro-Vo2 Championships!

Kyle storms IM South Africa!

June 25, 2010

The ultimate website and training resource for all Cyclist’s, Runner’s and Triathlete’s! Pro (Professional) Vo2 (Fitness) Coaching services is aimed to help beginner, intermediate and professional athlete’s become fitter, faster and stronger at our Bike-lab performance facility.

Our expert coaches work closely with the leading Metabolic, Heart Rate and Powermeter companies to provide you with the highest quality multisport performance testing, training plans, group training & personal coaching. We offer motivating feedback & training knowledge to athletes through our Coaching Resources , Online Community and Pro-Vo2 Championships!

Nat Barnard wins Eton Sprint 15th May '10

May 20, 2010

Last Saturday I found myself entering the chilly waters of Dorney lake at 11.05am with a group of men aged 30-35 years old thinking “ what AM I doing !?” As they probably were too being a female with hot pink nail varnish!

Reason for this was it was completely out of schedule and out of the blue that I was racing in this event. I entered that week randomly a tri 24 7 competition to win free entry into the HumanRace Sprint event that weekend. I thought nothing of it as I usually don’t have much luck, but the call Friday afternoon said otherwise. In fact, it said that i’d won free entry and did i fancy still racing the event the next morning!

After not much deliberating, and a quick call to my Portuguese coach, I agreed and started to prepare my kit and bike for the race.

The 400m swim was fairly chilly but short enough not to really feel the effects, unlike the ETU race I have next weekend in Scotland. The bike leg was pretty busy by this time with other waves, with a definite headwind one way. I held a consistent pace, knowing i can push decent watts after my earlier bike testing i’d done with Pat Leahy (ProVo2), down at their centre in Fulham.

Off the bike I then set out onto the run, again the headwind made even hearing anything a mission, with an eerie silence on the return lap. I had extra support there with my faithful dogsbody and photographer dad and Gary Anderson, my new manager and sponsor from Elite-Performance.

All in all i won the ladies event, and was placed 16th out of the males overall, so not a bad day at the office. Sunday i flew from Luton to Palma for a weeks’ training out with a small group of athletes under the instruction of Simon Ward. After this week, i will fly to Glasgow to compete at Strathclyde Park for the ETU event there.

Dion's Ironman South Africa report for Tri247

May 7, 2010

Dion HarrisonIt’s the morning after Ironman South Africa and I really wanted to let Tri247 readers know what an excellent race it is. From my experience, the race organisation, from check in to racking and the whole of race day was exceptional. The whole of Port Elizabeth really makes such an effort to make the event as spectacular as possible. The support on the run course was unbelievable.

In the days leading up to the race, there were five metre waves and swell on the swim course but race morning dawned with calmer seas and a three metre swell. It certainly made things interesting but wasn’t too intimidating. The video of the race start is pretty amusing. The pros had a 20m lead on the rest of the field but were stood knee deep in the water so had no momentum when the gun went. Behind them, the Age groupers came charging down the beach and through/over them.

The swim was pretty uneventful, apart from body surfing the waves back to the beach at the end of each lap which was great fun! I was in sixth place for the first 800m or so and in the pace line with the leaders. Then the front four put in a surge and gapped the swimmer in front of me. I went past him but couldn’t bridge the gap. When the Storm brothers are putting the hammer down, the only chance to stay in touch is to be right on their feet. I settled into a rhythm in the second pack and conserved energy for the rest of the day. Exited the water 6th in 50mins with a small group of athletes and got through T1 onto the bike with eight pros up the road.

The bike course is three 60km laps with a gradual climb for the first 10km, followed by an out and back section of rolling road before you drop down to the coast and loop back to transition. Settled in my pace…until Raynard Tissink came past. Road out of town with him but he was absolutely smashing it and I had to drop back. I was out on my own for the rest of the first lap and was caught by Jason Shortis and three other riders as we began lap two. Doc Snook, a British Age Grouper was with them and having an awesome race. We rode together for the next 50km until I lost touch and then rode the last lap solo. By this stage though I was passing loads of riders on their first and second laps which really brings home the Ironman experience and makes the three lap course stand out in my mind. Bike time 4.58.

Annoyingly I broke my big toe last Sunday on my last long run…actually it happened five minutes after the long run was supposed to have finished. So the moral of the story is, stick to the program and don’t run on overgrown rocky trails…and certainly don’t kick rocks whilst running at 15kph ;-). The marathon was the first time I’d run since then and I wasn’t sure what to expect. The first few km always feels a little weird but after that, I got into a rhythm and my toe wasn’t too painful. At 21km, I was on for a 3.05-10 marathon and thought I could handle the pain and might have got away with it…but then the pain in my achilles started and progressively got worse. By 30km it had reduced me to a hobble and ultimately I decided to walk to reduce the risk of causing further injury.

I guess it was a compensation injury whilst trying to protect my big toe. Just after 30km I decided I should be sensible, think like a pro, call it a day to limit the damage and allow myself to get back into training for my next race more quickly. My heart didn’t agree but I took my shoes, number belt and chip off and started wandering back to transition along the pavement. I went over to the first referee I saw and pulled out but he voiced what I was thinking and told me to get on and walk the last 10k. From an injury prevention point of view, it didn’t make sense but I owed it to myself and the other competitors not to wimp out. People still had 30km to go on the bike course and were going to finish. I only had a 10km walk.

I met up with Doc again, who was also suffering from achilles issues and we jogged the last half of the lap, taking tiny little steps to reduce the pressure on the tendon.

So glad that I finished. From one angle, it may not have been the ‘professional’ thing to do but I’ve come from amateur racing and not finishing would’ve been disrespectful to the race and the effort that everyone puts in to make that finish. Really glad I got to walk down the finish shoot. Would’ve been gutted now if I hadn’t. I didn’t have a clue what time we were on for but was expecting an 11hr+ as it felt like we’d being going so slowly so was pleasantly surprised to see 9.32. 45minutes slower than my first pro race but, as with every Ironman, I’ve learnt a lot about myself from the journey to the finish line.

An experience…but not one that I want to repeat. Time to heal, move forward for Ironman Austria and avoid doing anything stupid in race week next time!

If anyone is thinking of doing this race next year, I can’t recommend it highly enough. Fantastic setting, amazing crowds on the run course with three laps on the bike and run, it really helps break the race down into manageable segments.

Cycling & Triathlon Camp – Italy 18th May '10

March 28, 2010

Gran Canaria - Cyclists 160x160 Riccione, Italy - Cycling Specific & Triathlon Training Camp

Dates : 18th May – 25th May 2010 Cost: £599 HB (ex flight)
Italian multisport hotel La Perla have teamed up with UK expert coaches Paul Mill (EliteCycling) & Pat Leahy (Pro-Vo2) to offer a training camp specifically to improve your cycling & technique for all cyclists, whilst integrating all the sessions needed for triathletes.
Book: Pay Online Here Schedule: Training Week Download

The one week Camp will take place in the beautiful romagna region of Italy on the 18th May – 25th May 2010, and provides both the best cycling routes & facilities in the area. A beachfront cycling & triathlon specific Hotel at La Perla, with half board basis., training parks, running tracks, 25m & 50m pool, large well equipped gym and Maximuscle Nutrition fuelling the most exciting riding in Italy.

Whether you are a Pure Cyclist, triathlete or you are training for an Ironman Competition this camp has all the ingredients to not only improve your fitness but there will be plenty of opportunity to learn from 2 of the most experienced coaches in Cycling and triathlon in the UK. It won’t all be hard work though and with the beach across the road and a vast array of shops you will always be entertained.
Cycling Training, Routes & Bikes
The Riccione area or Romagna region as it is known was the training area of choice of the Great Champion Marco Pantani. There are a vast network of roads climbing rolling coastal roads, flat countryside and also mountainous terrain. Don’t miss this great trip and climb the legendary climb of Cippo which has figured in the Giro d Italia. Riccione is still highly regarded as one of the best places to train and The Hotel La Perla has numerous professional teams visiting them on a regular basis

If you don’t fancy taking your own bike to the camp we can arrange to hire one on your behalf. These can be standard Parkpre aluminium frames to top end Carbon Colnagos and price of hire is dependent on model and brand. All you need to do is tell us what size you require and if you have something specific in mind and when you arrive the bike will be ready for you.
Swimming Pool, Gymnasium & Running Tracks
A short distance away is the Riccione Sports complex that has a 50 metre outdoor pool and a 50 metre indoor pool. The Indoor pool is usually split to 25 metres to accommodate more swimmers but we have arranged for the outdoor pool to be available if the weather is favourable. We also have

access to a Gymnasium which is inclusive of your holiday. We will be using the sea as much as possible to give you some Pre Competition practice in open water and we will have a lifeguard available at all times. As the beach is so accessible we will also use the path along the seafront as well as some specific sand runs to help with your propeception.
Hotel La Perla (Riccione)
The Hotel La Perla really is a little gem. Ernesto and his family are superb hosts and will make your stay unforgettable. The rooms are unique in that they all have individual décor and are very comfortable. Along with the superb facilities the Hotel is run with a Passion to fulfil your every need

and is built on years of experience of accommodating athletes. There is laundry facilities also so as soon as you finish your ride, pop your dirty kit in the laundry bag provided and it will be clean and ready for the next day. After an exhilarating day of training you can relax in the solarium by the heated outdoor pool whilst reflecting on another momentous achievement during your stay.
Bookings, Price Options & Further Details
Coached Option 1: 1 week HB Standard Room Cost: £599 (ex bike) or £699 (inc bike)
Coached Option 2: 1 week HB Superior Room Cost: £649 (ex bike) or £749 (inc bike)
Bookings: Please contact Paul Mill 07941295845 or Pat Leahy 07944 801662

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