Sinky legs and a sparkly tree

Welcome to this weeks newsletter!

Hhere are still spaces left to join us in raising money for our club charity MACMILLAN CANCER SUPPORT at the archery taster session, why don't you bring along a few friends with you. Its on Saturday 18th November with a choice of two sessions either 3pm or 4pm. Its only £10. There is also a coffee shop so you can grab a drink and chat. Contact Hannah or Wendy if you're interested.

Don't forget to let Coach Sorrel know who you would like your clubs Member's Member for 2017 to be. Send your nomination to Sorrel and give a brief reason why you think that member is so great. Whether they have been friendly and welcoming or helped you with advice and coaching. Nominations need to be in by Tuesday 24th October.

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

This week's news and tips

Christmas Party and Club Awards Night

Friday 1st December, 7.30pm at Steventon Village Hall (OX13 6RR)

Fun party facts;

- There will be sparkly stuff... lots of it in fact

- There will be Tacos catering for all your dietary needs supplied by

- Your first drink is on us, but the bar is CASH ONLY

- There will be a DJ (so be prepared to get your bounce on)

- There will be a bake off - bring desserts ready to share with your fellow club members and be voted AVTC Master Baker 2017

- There will be the 2017 AVTC Club Awards - including Coaches awards and the Member's Member award.

Tickets are £15 and will be available next week from Santa's little helpers (Hannah and Kate) plus we will also make sure you can buy them at training sessions - we accept cold hard cash or bank transfer. Feel free to bring a friend/partner and of course, our junior members and past members are also welcome.

Winter is coming Some top tips from Coach Matt...

I’m sure none of you need me to tell you that as we head into the off season motivation to train becomes sporadic, the nights are drawing in, next year’s races seem a long way away and your body is tired from a hard season (I know mine is). But this time of year is perfect to start thinking about and tackling your weaknesses. No matter how perfect you think you are, we all have flaws in our technique or fitness that we can improve on. For example even as one of your coaches I know my stroke is terribly unbalanced, this is something I’m tackling in my off season swim sets through bilateral breathing and more UNCO than you can shake a stick at.

One area that many Triathletes struggle with in the pool is kicking. As coaches we often hear cries that “I have a wetsuit I don’t need to kick”. This may well be true, but you’re currently stood in a warm indoor pool in a pair of outrageously small trunks saying that. You need to learn to kick effectively.

A poor kick can have a terrible impact on your stroke. Often referred to as ‘Sinky legs’ a poor kick will lower your body position in the water creating a greater level of drag. The image below to the left shows a sinky ineffective kick that originates from the knee and not the hip. The image to the right shows how a kick can raise the body in the water reducing frontal area through the water and therefore drag. This shows how you should be kicking from the hips and that kick is important!

Next up, the top down view, a scissor kick has largely the same impact of causing a

great deal of drag. From the images below you’ll see a Scissor kick, which is increasing frontal area in the water causing drag. The image to the right shows an aligned swimmer. How can we solve this? By thinking about brushing your big toes together as you swim resulting in your feet rotating inwards slightly and your legs staying closer to each other, additionally thinking about kicking from the hip with some knee flex. Secondly by reducing cross-over at the front of your stroke.

This week's training

Monday - 19.00 - Run Social - Tilsley Park

Please 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 24th - 19:00 - 20:00hrs - Track Intervals - Tilsley Park, Dunmore Road, Abingdon OX14 1PU

Meet in the reception area 10 minutes before.

The most effective way of improving your running speed and technique. The sessions will be suitable for all abilities so if you have not been to the track before, come along and quash those apprehensions, you will work hard, you will improve your running, and you will have fun. Bring a big drink and dress appropriately for the weather, if you have a method of timing yourself bring that too. Coach: Phil

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).

This is the 4th week with a core/torso focus. Please come along to either the session at 7pm or 8pm, whichever suits you better 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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