Please Note:  Adult training sessions need to be pre-booked via the ‘Book Training’ drop down tab.  These sessions are normally only available to club members

ADULT SWIM SESSIONS

Our adult coached sessions are inclusive to anyone who can swim 100m frontcrawl.

Our Open Water Swim sessions are inclusive to anyone who can swim 500m.

Prior to joining a coached swim session please contact club admin or a member of the coaching team to discuss the most suitable session for you to attend.  An initial ‘assessment’ swim can help with this decision.

Coaching Philosophy

The primary goal for coaching adults is to develop an environment that is both supportive and stimulating for triathletes and open water swimmers. We aim to be able to coach athletes from swimming 200m frontcrawl in their first Go Tri to athletes who are swimming sub 1hr for a 3.8k Ironman swim.

All coaches that support the development of triathletes or open water swimmers are either BTF or ASA qualified.

Swim sessions use the swimsmooth process as set up in partnership with BTF.  Coached sessions include a variety of technique based sessions, technique endurance, and CSS sets.  There are occasionally longer time trial sessions.  The sessions are not suitable for anyone wanting to regular compete in Masters Competition

All coaches have a risk assessment in place for each session undertaken.

POOL BASED SWIMMING

Swim sessions are held at Craven Leisure Pool. The sessions are outlined below

MONDAY – 9pm – 9:45pm  Adult Learners/Improvers Coached

This session is dedicated to athletes who are just starting to get to grips with the frontcrawl stroke with a minimum standard of 100m frontcrawl.  The aim of the session is to develop early frontcrawl techniques and help athletes who are aiming for Go Tri, Sprint, Standard (Olympic) and Middle distance triathlons. The maximum block of a set distance would be 400m frontcrawl.  Typical problem areas being addressed might be breathing, or developing a streamlined position.

MONDAY – 9pm-9:45pm Adults non-coached

This is a session where swimmers follow a set programme in one of two lanes seeded to their speed ability.  It is suitable for swimmers who may also be attending the Thursday night adult swim or Saturday morning 1 hour adult swim.  Each sessions follow a theme to develop an aspect of swim technique and endurance.

THURSDAY – 8:30pm-9:30pm Two Lane Adult Coached Swim.  

This coached session aims to develop frontcrawl techniques with swimmers aiming to improve in both speed and endurance in Open Water and Triathlon events of all distances

Swimmers are required to be familiar with using the pace clock for set times, and completing drills with fins, pull buoys and hand paddles

Sessions are based on technique, endurance and CSS with main sets typically being between 1000m-1500m.  A 400m swim time of 8 minute 20 seconds or less is required to facilitate seeding across the two lanes.

SATURDAY – 8:15am-9am Adult Coached Swim

This two lane swim session is currently provided for mixed ability swimmers unable to swim in the 9am – 10am session.  It is no longer themed as an IMPROVER specific swim so won’t be suitable for novice front crawl swimmers.

SATURDAY – 9am-10am Adult Coached Swim: 3 Lanes Improvers, 3 Lanes Intermediate/Advanced

Please arrive promptly so you are ready to enter the water to start your swim at 9am.

GROUP 1: Lanes 1 – 3 IMPROVERS

The coached session for these three lanes is aimed towards swimmers developing their swim technique, speed and endurance over a one hour swim, and so complements the 45 minute Monday night swim.

This session is suitable for swimmers aiming to complete their first triathlon, maybe Go Tri or Sprint Distance, or develop skills for a more efficient swim at any distance.  A specific 400m swim time isn’t relevant to this session.  The only minimum requirement is that swimmers can complete 100m front crawl.

GROUP 2:  Lanes 4 – 6 INTERMEDIATE/ADVANCED

The coached session in these three lanes is focused towards developing advanced frontcrawl techniques with swimmers training for improved performance in Open Water and Triathlon events.  It will be helpful for lane seeding that swimmers in these lanes can complete 400m in less than 8 minutes.

Swimmers will be required to be familiar with using the pace clock for set times, and completing drills with fins, pull buoys and hand paddles

Sessions are based on technique, endurance and CSS pacing with main sets typically being between 1200m-1500m

OPEN WATER SWIMMING

This takes place usually at the end of May or early June weather permitting until late August/early September. It takes place at a safe open water swim venue that has undergone a water safety check (water content analysis and risk assessment). The style of swim coaching is based on the Swim Smooth process http://www.swimsmooth.com that is specifically geared towards triathlon swim requirements.

We aim to take a pool based swimmer into the open water environment and give them the tools and techniques that allow them to be able to swim confidently in an open water event.

The sessions are based around skills, including safe entry and exit, deep water starts, sighting, swimming around buoys, swimming in groups  and more advanced techniques of drafting.

See the Open water Swimming page for further details

CYCLE TRAINING

Many of our regular club rides take place on Sunday, although this tails off a little during the busy triathlon race season.

Post swim Saturday rides and early evening Monday rides in the summer months are also a popular option as organised by club members and advertised on the club Facebook page.   During the winter months road rides tend to be short and tailored to the weather conditions. Mountain bike rides are also organised to take us through the winter developing enhanced bike handling skills and generally having lots of fun tackling local mud and fells!   We open the invitation to any rider to join us and tailor rides to accommodate different distances and speeds.  As winter moves into spring we gradually increase our distances and tackle some of the wonderful hills that the local area has to offer. During mid-late spring our distances will peak. Depending on numbers we may set off 2-3 groups of riders at varying distances to accommodate varying needs. These sessions are not formally ‘coached’, but you will pick up plenty of tips about group riding, pace, cornering and safe bike handling.

Additional coached bike sessions are planned and delivered at a traffic free car park for more nervous less confident cyclists where there is sufficient demand, and trips to the local Pendle cycle track in Colne where all cyclists can develop their skills in a traffic free environment

Turbo training sessions……

RUNNING                                                                           

COACHED TRACK TRAINING                                                                                                                       

From October – when it is too dark and cold for open water swimming – to the beginning of May – when the water is warm enough to restart – Tuesday evening means Track Training!

When: 6:30pm – 8pm

Where: The University Academy, Keighley.

Why? What’s it for?

The ultimate aim for our track training sessions is to help you produce faster run legs at the end of your triathlons in the season ahead – but not by simply making you run faster round the track!

We will do this by helping you develop awareness of a sustainable pace that you can maintain over the full run distance despite the cumulative fatigue you will develop towards the end of your races, up to and including the Ironman. We will also help you improve the “economy” of your running, in other words being able to run at a given pace with lower energy costs to the body.

How?

There are a number of approaches to this challenge that we try and incorporate into the track sessions.

As in pool swimming we use time trials to identify times for certain distances and use these as a basis for interval training which focuses on both aerobic endurance and speed.

We also use drills to improve your running efficiency. To achieve this we work on your running posture and stability, your gait – stride and flight, your cadence, and something that might be called your visco-elastic properties! If you are under 30 you might not need to worry too much about this but as we get older our nervous systems slow down and our joints and soft tissues get stiffer. We develop our own unique postures and running styles that are recognisable long before a face comes into view. All of this reduces the efficiency of our running gait and can waste valuable energy. Research has established that working on running efficiency can lead to improved  performance despite reduced run training volume. So the good news is that the more you put into track training the longer you can resist the ravages of ageing and continue running like a Brownlee!

A typical track session will consist of:

 A few steady laps to warm up.

15 minutes of drills focussing on,

  1. Strides and flight,
  2. Cadence,
  3. Core stability, balance and posture,
  4. Elastic recoil

A building session where some of the drill themes are taken into 100 or 200 metre efforts on the track.

A main session of speed or aerobic intervals.

A cool down session and some systematic static stretching.

The total distance run in the main set averages around 10k – obviously starting a little shorter at the opening of the season and progressing longer with time, fitness and familiarity.

A word of warning!

Track is generally a very safe environment for run training. It is well lit and relatively sheltered. The surface is cushioned and the sessions are steadily progressive so the risk of injury is low. HOWEVER….. The atmosphere can be very motivating and enthusiasm can be infectious. The temptation to be competitive with clubmates can be too much to resist with the result that some athletes can put in too much effort too soon and pull calf or hamstring muscles and then have several weeks off running. So don’t get carried away and do follow the pace that coach sets for you. The only person you should be challenging is yourself. Ignore what others are doing. The only time you should feel that you are trying to run as fast as you can is during a time trial. All the other sessions should be at a pace you can comfortably sustain. Sprinting is not allowed at any time! You have been warned!!

All athletes are required to attend to track etiquette to avoid inconveniencing or injuring other runners. The coach will advise you about this.

Administrative matters

Attendance at track sessions needs to be booked as per all other sessions via the online booking system. Cancellation due to bad weather or unforeseen circumstances will be posted on Facebook so check before setting out.

We look forward to welcoming you on a Tuesday evening. We meet in the hall at UAK which is directly through the main entrance. There is a signing in desk. Our session is “rented” from Keighley and Craven Athletic Club and there will be a small fee (currently £2) to pay to K&C AC when you sign in for the track. There is also a small charge to the club (also currently £2) for the coached session payable via the online booking. This is astonishingly good value for a coached training session.

Adrian Dunbar: Lead Adult Track Coach (BTF Level 2)

Andy Pettit:  BTF Level 1 Coach

WEST YORKSHIRE WINTER LEAGUE (WYWL): CROSS COUNTRY

This is a popular and hugely enjoyable local cross country league where Craven Energy members are encouraged to develop their off-road road running skills through the winter months in an invigorating and fun environment.  There are similar benefits to mountain biking where core control and balance skills are required to negotiate narrow pathways, twisty turns and muddy conditions under foot.  Although there is an element of competition to these events, participation is the main goal for all run abilities, and providing an opportunity for club members to keep socialising outside of the main triathlon competition season

GROUP RUNS

Other group runs are organised throughout the year by club members usually via the club FB page.  These can be early morning torch runs for those who like to get out before work or other daytime commitments, and evening or weekend runs, many of them off-road to take advantage of the wonderful locations available to us.

There is a very successful Couch to 5K group who meet on Monday and Thursday evenings outside Craven Pool, Skipton, where each runner is supporting others to make the transition into running or returning from injury.  The aim is to gradually build run distance and confidence in a supportive group environment.  The goal maybe to complete their first Go Tri event (2.5K run distance), Skipton Park Run (5K), or join the Tuesday night track training.  And of course join the WYWL cross country events

TRANSITION TRAINING

Transition sessions take place in early Spring when minds are becoming focused towards duathlon and triathlon events.  These sessions specifically coach the skills of efficient Run to Bike (such as from a swim to bike, or duathlon run to bike), running safely and quickly with a bike, and then Bike to Run.

All triathletes can be as fast as the professional elites in the transition area with good technique and lots of practice (even if the cycling and running are slightly slower!).  Novices to the sport will learn invaluable tips and techniques on how to rack their bikes and set up their transition area ready for an efficient transition through T1 (run/swim to bike) and then back again into T2 (bike to run).

This is training where all members can make time gains!

MOBILITY, STRENGTH AND CONDITIONING

Arguably this is the most beneficial component of training to prepare and sustain your body for the rigours of a multi-sport event such as triathlon.  As triathlon combines three quite different disciplines with different demands on the body it makes sense to ensure the body is both flexible and strong, with a capability to be resilient to endurance fatigue and to minimise the onset of injury.

Some of this is addressed during the warm up and drill components of swim, bike (usually indoor bike) and run training sessions as these are very specific to the requirements of prolonged front crawl swimming, cycling and running.  However, additional land based functional training provides ‘added value’ to performance, technique and physical good health

Therefore, coached sessions are provided for club members from October to Easter as a supplement to other Winter Base training

When: 7:30pm – 8:30pm

Where: Skipton Academy Gymnasium

Who for: Everybody! Age 16+

 

 

 

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