Race Sponsors

Saffron Auto's Logo Kestrel Logo Newdales Logo  Yak Yac Logo  Pete Thompson Personal Trainer

This section re-publishes general articles previously featured in WTtransition.

The articles are from coaches and other members of WaldenTRI and are deemed useful to athletes of all abilities.

Christmas Quiz

The answers to the recent Christmas Quiz can be found below (thanks to Phil Trevillion for this).

  Round 1 - Swim Answer
1 What is the length of a sprint distance triathlon swim? 750m
2 What was George Peasgood’s swim split time at Rio? 9 mins:41 sec
3 What is the maximum depth in the London Olympic swimming pool? 3m
4 Assuming you did a tumble turn on every length, how many tumble turns would you do in an Olympic distance swim in a 25m pool? 59  (60 lengths)
5 How many Olympic medals has Michael Phelps won? 28 (23 gold)
6 Who had a hit with the song “Night Swimming”? REM
7 In what order are the strokes swum in the individual medley? Backstroke, breastroke, butterfly, freestyle
8 What is regarded as the biggest technological advancement in swim technology since the 1970’s? Goggles
9 Who played the main character in the film “The Swimmer”? Burt Lancaster
10 Which GB swimmer won gold in Beijing in the 800m and 400m freestyle and bronze in London in the same events? Rebecca Adlington
  Round 2 - Bike Answer
1 Who is the men’s world road race champion? Peter Sagan
2 What is next in the sequence after Striker and Boxer? Grifter (range of Raleigh bikes)
3 According to the “Rules” how many bikes should you own? One more than you currently own (N+1)
4 Who had a hit with the song “Tour de France”? Kraftwerk
5 What are the names of the Grand Tours (in their native language)? Giro d’Italia, Tour de France, Vuelta Espana
6 Who won silver in the 2012 Olympic women’s road race? Lizzie Armitstead (now Deignan)
7 In the film Butch Cassidy and the Sundance Kid who was the actress Paul Newman’s character gave a lift to on his bike? Katherine Ross
8 What is the Christian name of the founder of the Colnago bicycle company? Ernesto
9 Who is the current Tour de France champion? Chris Froome
10 What was different about the US Olympic track cycling team’s bike at Rio compared to every other team? Chainset/transmission was on the left hand side of the bike
  Round 3- Run Answer
1 What is the distance of the run in modern pentathlon? 3.2km
2 What was the fastest run split at WT16? 18:14
3 Who had a hit with the song “Run to you”? Bryan Adams
4 In which city did Paula Radcliffe set her marathon women’s world record? London
5 What is the distance (in metres) of the quadrangle at Trinity College Cambridge which features in the Great Court Run? 370m
6 Who directed the film ‘Blade Runner’? Ridley Scott
7 How long is the ‘Cresta Run’? 1.2km/0.75m
8 Where was the Magna Carta signed? Runnymede
9 Who was the first European runner to run 100m in under 10 sec? Linford Christie
10 What is the longest running west end show? The Mousetrap

Improving Your Time Trial Performance :: Part Two

In Part One we looked at how to lift your effort to its maximum level and how best to pace yourself to improve your time trialling performance. Now we’ll work on another of the biggest factors – aerodynamics.

You could train hard to become ultra-fit, you could master the art of efficient pacing, and you could reach super-human levels of effort. However, you’ll throw it all away if you don’t address aerodynamics intelligently.


First, let’s look at where all your pedalling power goes. Even at quite modest racing speeds, by far the biggest resistance to the forward motion of you and your bike is air resistance - it’s a much more significant force than the rolling resistance of your tyres or the bike’s mechanical inefficiency (e.g. the energy lost from turning the cranks, the chain, wheel bearings and any other components).

Just as being streamlined through the water is vital for fast swimming, being as slippery as possible through the air is the key to going faster on the bike. And the faster you are, the more aerodynamics matter, because air resistance increases exponentially with speed.

Continue Reading

Improving Your Time Trial Performance :: Part One

For those who don't know Mark Fraser he is a level 2 British Cycling coach and the cycling co-ordinator for the juniors, in addition he coaches at a cycling club and also sometimes for British Cycling. He has kindly offered to share some of his experience with the seniors and has written this piece about how to improve your time trial performance. This will be great for those looking to cut off a few more seconds as they come past Audley End next year!
We hope that Mark will be able to do some more articles and also in the spring some practical sessions.


Whether you normally finish at the top or bottom of the results list, you’ll spend roughly half of the total duration of an Olympic distance triathlon on your bike. As an age-group triathlete that means you’ll probably be competing in a non-drafting race, so becoming a better time triallist can give you a much better overall race result.

Of course, time trialling is a sport in its own right. It used to be the least glamorous side of cycle racing but in recent years the achievements at world level of riders like Sir Bradley Wiggins, Emma Pooley and Alex Dowsett have given it a much higher profile. And of course these days it’s dripping with the kind of fancy techno-equipment that is catnip to most triathletes and cyclists! We’ll come back to that later, but I’ll set the scene now by saying that upgrading to a £3k super-bike is one of the least effective things you can do to improve your time trialling...

Continue Reading