Ironman Wales race report and joining the committee

Welcome to this week's newsletter!

Please note that this week the Monday Run Club returns - The Lake is now closed so please do not turn up there! Please scroll down to see the info for Monday night Run Club.

The Committee meet regularly to discuss ways in which we can provide an even better membership for club members; if you have any suggestions, comments, concerns or words of praise then please let us know at the email address below!

If you would like to make some contributions to the letter, then please feel free to send any content you would like adding, or suggestions for future editions to and we will include it in the next update.

The Committee

Date for the Diary - The Club AGM!

Tuesday 3rd October - The Crown & Thistle, 18 Bridge St, Abingdon, OX14 3HS Next month is our Annual General Meeting, giving you the chance to have your say on how the club is run; reviewing the last 12 months and allowing you the opportunity to shape how the next 12 months will look.

Over the next few weeks there will be a quick overview of the committee and their individual roles within this weekly newsletter. We change the Chair Person every year and will also be looking to see if anyone is keen on taking part on the Committee. So keep an eye on this slot over the coming weeks and you can understand what goes on behind the scenes to ensure our Club remains the friendly and fun place that it is!

Committee Role Overview: Kit Officer The role of kit officer is responsible for supplying members with all the club kit they need to train, race and recover in. You'll hold onto the club stock, sell it to members and order new supplies when required. If you fancy adding to the kit selection we currently offer then this is the role for you - new items and suppliers are always welcome.

Get in touch with Ed ( if you have any questions about the role.

Committee Role Overview: Membership Secretary

The membership secretary is often the first point of contact for people looking to join the club and so is responsible for giving a big, friendly AVTC welcome as well as training details and answering a range of questions from “which order do I do the sports in a triathlon” to “how do I try and qualify for the GB team”. As you all know, the role also includes renewing all existing membership each May, but as you all reply and pay up immediately it’s no bother at all! Most of the stuff that needs doing is on email so easy enough to do in the office and pretend you’re working for those with desk-based jobs. On average, I have spent about an hour a week on membership, mostly in 5-10 minute chunks.

Bring a friend for free

Got a friend who just needs a little nudge to come along to training? Heard someone talking about entering a triathlon but you know they could do with some training buddies? Bring them along to any of our sessions to try. We're more than happy for people to come along and try a couple of sessions before they decide to join, so forward this email onto them and let's encourage more people into the world of triathlon :)

Strava Club

Did you know we had a club group on Strava? By joining the group, you enter the leaderboard as to who is completed what hours of training that week - don't worry, your privacy settings will determine what everyone can see, but the Strava group totals are uploaded to our website so people can see how much we are all training.

Don't be fooled though, the person with the most training hours doesn't necessarily equate to the person who wins everything! Join the Strava group today.

Race Report - Ironman Wales

by Ben Wakeling Ironman Wales (IMW) is a an expensive long course in a great location and provides a tough challenge. Tenby is a small town by the sea and is taken over for the weekend by the event. The course is hilly and being west Wales, the weather coming over the Irish sea can change the dynamics of the event.

The swim start is awesome, listening to the Welsh national anthem playing out with the early morning sun showing the 1000s on the cliff top looking down on the beach. IMW swim is on north beach, two laps, with half the swim slightly sheltered. This year, the first lap was surprisingly flat; the hilly swim started on lap two. The start is a rolling start, people start over 10 minutes, with your chip time across the mat being the start of your event. There are loads of people on surf boards to help guide the swimmers & a couple of sighter bouys to help keep you on track.

A unique feature of IMW is the 1km run between end of the swim up the zig zag cliff path then through town to transition 1. This a chance to run past all the supports and get a pick me up, after the sea has tossed you around a bit.

The bike course is hilly. There are some long hills to get up. On their own, none of the hills are really special, equivalent to riding out of Wantage up to the ridge way. What gives the bike course some teeth, is that there are a couple of combinations of hills over ~10 mile segments which combine to tire the legs. The most known combo finishes with Saundersfoot, which you hit at roughly 55 and 105 miles. Due to it being close to town, a lot of supporters are on the hill. In a previous event, supporters crowded the steep section making a small gap for cyclists to go through; it was 200m which felt like you were in the Tour de France. This year, barriers were in place which meant it lost something, but still an amazing crowd. The locals come out and there is good support around the course.

This year, weather played its card on the bike course with a 20mph gusty west wind combining with light rain in the most. This meant tricky road conditions; I saw three people on the deck, including one going down in front of me. Damp man hole covers on corners put doubts about bike handling in your mind. A brief section of sandblasting occurred as you rode the westerly point passed the beach.

Feed stations are well staffed with lots of help on offer. My big blunder for the race was missing the bike special need stop on lap one; this was where my nutrition for the last 40 miles of the bike was. Once back to Tenby and on the run, all that is left is to run up and down a hill, four times. With a few dog legs and switch backs adding in additional rises and falls. The crowds as you run through the town continues the support of the day and is brilliant.

Wales has a way of wearing you down. I have done it twice, both times at some point the course has been winning the mental battle. I have done it twice because crossing the finish line means more when the journey to it is tough and memorable. Training

Monday - 19.00 - Run Social - Tilsley Park, meet at reception.

***New shorter routes are available for those people who want to run for less than 5km, so if you're wanting to get back into running after a break, come along!***

Whilst this is not a coached session, it will help develop your running endurance - we take a 10km (ish) route around Abingdon (shorter routes are available, 5km and 7km) and run in ability groups. No-one will be left behind and there is ALWAYS someone to run with. A great way to keep your running up AND have a mini social at the same time. Win win Tuesday - 19:00hrs - Cycle Time Trials - Dalton Barracks, Abingdon OX13 6JB, BARROW ROAD ENTRANCE

Come along for a real blast of exciting training that is guaranteed to improve your bike speed.

All abilities are welcome, you are only racing yourself so please do not be put off if you are not a regular cyclist.

Thursday - 19:00-20:00 / 20:00-21:00hrs - Pool Swim - Abingdon White Horse Leisure Centre, OX14 3PJ

£3 payable to coaching staff on poolside (do not pay at reception). Please come along to your usual session for a structured swim session that will improve your fitness and technique.

If you have them bring along your fins, hand paddles etc. and a drink.

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