Pop-up City Triathlon

Lough Cutra Castle
26/27 May 2018

Cholmondeley Castle
23/24 June 2018

The Festival of Endurance at Hever Castle
8 July 2018

Castle Howard
21/22 July 2018

Château de Chantilly
25/26 August 2018

Hever Castle
22/23 September 2018

Schools Roadshow
July 2018

News


We always have lots of cool stuff happening – in this section we aim to keep you updated with the latest news from the Castle Triathlon Series.

Turbo charge your training this winter

Turbo charge your training this winter

November 30, 2017

As a professional triathlete I was fortunate to escape many cold British winters and instead train in the Australian sun. I am the first to admit that I was a bit of a fair weather cyclist. Only a few grey clouds would see me opting for my indoor trainer rather than ride outside. Thank goodness for turbo trainers and hot countries, otherwise my triathlon career would have been a very short one.

There are many advantages of riding indoors:
– there’s no bad weather
– you don’t have to deal with angry or dangerous drivers
– can practice skills without distractions
– no traffic lights to hold you up
– great if you’re tight on time
– you cannot get dropped from the pack

The disadvantages of riding indoors too regularly:
– cannot practice descending
– cannot improve on cornering
– do not get used to riding in a group
– you do not learn how to deal with the wind
– forget how to cope with wet/slippery roads
– lack of vitamin D!

Sometimes extreme weather or circumstances mean that you have little choice but to ride inside. This doesn’t have to mean hours of boredom, it is an ideal opportunity to practice skills such as smooth pedalling, single leg drills, riding position and cadence. Judge your effort by using heart rate or RPE (rate of perceived effort). More advanced riders can use a Smart trainer which include wattage, among many other features.

Ensure that you have a towel to wipe the sweat and a drink to keep hydrated. Always have a structured session to hand that is aimed at your current level of fitness. Below are some example sessions that you can tailor to suit your needs.

Example of Varied Riding Positions turbo:
Warm up
10 mins easy warm up
Drills
4 x 30 sec Right Leg (right leg does all the work, left leg rests), 30 sec both legs
4 x 30 sec Left Leg (left leg does all the work, right leg rests), 30 sec both legs
Set
4 mins hands on hoods @ moderate effort
1 min on drops @ fast and hard
1 min @ easy pace
4 mins on drops @ moderate effort
1 min on hoods @ fast and hard
1 min @ easy pace
10 mins in tri/aero bars @ build pace every 2 mins so finishing out of breath
(if you haven’t tri bars you can alternate 1 min in and out of saddle on drops or hoods)
Cool down
Easy riding

The above session is great practice to get used to feeling comfortable in a variety of riding positions, drops for descending and cornering, tri bars for non drafting races and hoods for easy rides.

Example of Faster Cadence turbo:
Warm up
10 mins easy
Drills
4 x 30 sec Right Leg (right leg does all the work, left leg rests), 30 sec both legs
4 x 30 sec Left Leg (left leg does all the work, right leg rests), 30 sec both legs
Set
2-3 x the following:
3 mins @ 90rpm – 1 min @ choice rpm
2mins @ 100 rpm – 2 mins @ choice rpm
1 min @ 110 rpm – 3 mins @ choice rpm
30 sec @ 120 rpm – 3.30 mins @ choice rpm
Cool down
Easy riding

A session to encourage smooth pedalling, try not to bounce off the seat when spinning fast or pause at the top or bottom of the pedal stroke.

Example of Over Gearing turbo:
Warm up
10mins easy
Drills
2 x 30 sec Right Leg (right leg does all the work, left leg rests), 30 sec both legs
2 x 30 sec Left Leg (left leg does all the work, right leg rests), 30 sec both legs
Set
2 x the following:
6 mins @ 60 rpm, choose a gear to force slower cadence, moderate-hard effort
5 mins @ 90-100 rpm easy
4 mins @ 55 rpm, choose a gear to force slower cadence, moderate-hard effort
5 mins @ 90-100 rpm easy
2 mins @ 50 rpm, choose a gear to force slower cadence, moderate-hard effort
Cool down
Easy riding

A strength session which will bring on your outdoor hill climbing no end.

Would you like Andrea to be your personal triathlon coach and help you achieve your goals?
Click here for more information.

Race distances

Race distances

For the absolute beginners and children to the professional triathletes, the Castle Triathlon Series offers a wealth of race distances to suit all levels.

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Location

Hosted at a selection of stunning and iconic castles across the UK, Ireland and France, the Castle Triathlon Series events all promise an inspirational and memorable race experience.

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Take part

We pride ourselves on offering a bespoke and tailored offering for all those wishing to take part and grateful for all those who want to be involved on the day.

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Training

We would always recommend training in preparation for any event, but how much you do, and the style you take is down to you.

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