Archive for NEWS

Race Letter – The ‘Chilly’ – November 2019

Chilly Duathlon, DBMax Events

It’s Chilly time folks! Sunday 24th November 2019 sees the Castle CombeChilly’ 10k and ‘Chilly’ Duathlon at the world famous Castle Combe Circuit.

Please click and read your 10k race letter HERE or your duathlon race letter HERE carefully prior to race day. The race line-up and live result pages are available now at Chilly Results.

Please check your details very carefully and email your Race Timer here, if there are any errors. Please note, this is very important as if you race with incorrect details (gender, category, club), you may be disqualified.

Things to remember for race day:

  • Please ensure that you know your race number when arriving at the registration desk.
  • Please enter car parks as directed from the road.
  • Duathletes – Your signed waiver from your race letter and your photo ID. You cannot race without these.

That’s all for now. Good luck with your final race preparations and we look forward to seeing you on Sunday 24th November.

 

 

How to get the most from your swim sessions

Whether swimming is your favourite or worst of the three triathlon disciples, it’s a vital part of the sport and an area you can’t afford to neglect…unless you come from a swim background.

For most triathletes, swimming is their least favourite discipline. If this describes you, start introducing some new training methods into your schedule, such as the ones we’ve shared below. The off-season is the best time of year to do this – time in the pool now will pay massive dividends come 2020!

Here’s a few tips to help mix things up and get the best out of your pool time:

1 Have a plan.

If you only take one piece of info away from this article, let this be it! Whatever you do in the pool, don’t go into it without a plan, making the session up on the fly. Either write a session beforehand (there’s tonnes online for inspiration) or if you have a coach, this shouldn’t be an issue.

Like all training sessions, it’s much easier to get the work done when you know not only what the session is, but what purpose is serves.

2 Join a swimming or triathlon club.

This is a great way to improve your swimming. Swimming with others will give you a huge boost and reap big gains. Swimming solo is fine, but if you can swim with others once or twice per week, you’ll be pushed more and get more from the session.

If you have the opportunity to be watched by a coach on deck to provide technique feedback, even better.

3 Use tools.

Mix up the training and start introducing swim tools into your sets. Pull bouys and paddles, for example, are great for building shoulder strength and enable you to power through the water more efficiently. They also help improve technique.

4 Use your time effectively

If you only have time to swim two or three times per week (or even less), ensure that the time spent in the water is high quality. Quality out-trumps quantity tenfold when it comes to swimming.

It’s admirable to aim to swim four or five times per week, but if you’re rushing sets or solely focused on getting the time / distance in, then quality will suffer. Much better reduce the frequency you hit the pool per week and ensure that the sessions you do do are of good quality.

Sign up for a DB Max triathlon

Now your winter swim training is on the right path, why not put it into practice next year? We’d love to see you at one of our events in 2020, and entires are open for some events already! Check them out:

#51FIVER Cotswold triathlon – 17th May 2020

Westonbirt sprint triathlon – 25th May 2020

Titan Brecon middle distance triathlon – 20th June 2020

Race Letter – ARC South West Chilly Road Relays 2019

It’s time for the second ARC South West Chilly Road Relays folks! Sunday 3rd November 2019 sees this inclusive race at the world famous Castle Combe Circuit.

Please click and read your race letter HERE  carefully prior to race day. The race line-up and live result pages are available now at ARC South West Chilly Road Relays, Results.

Please check your details very carefully and email your Race Timer here, if there are any errors. Please note, this is very important as if you race with incorrect details (gender, category, club), your team may be disqualified.

Things to remember for race day:

  • Please ensure that you know your team race number when arriving at the registration desk. Only one member of the team needs to register.
  • Ensure you dress appropriately for the weather conditions forecast for the day.
  • Please bring cash or card for hot drinks and bacon rolls.

That’s all for now. Good luck with your final race preparations and we look forward to seeing you on Sunday 3rd November.

How to balance life and triathlon

Triathlon, as we know, involves three different sports. This means a lot of time training and planning your life around swim / bike / run is crucial if you want to maintain a healthy balance between triathlon and life. It’s about prioritising your time, making sure that time with loved ones isn’t placed at the bottom of the pile! If done right, it can all work in harmony.

Time is undoubtedly the biggest challenge most endurance athletes face, however it’s important to remember that this sport is something you picked – it should be enjoyable and not a stress. If you find yourself struggling with the triathlon / life balance, we’ve some tips to get you back on track:

  1. Create a schedule. Unless you have a coach to do the planning for you, take time to plan out a race(s) and training schedule. Don’t just wing it as you go along. Start by working out what your current weekly schedule looks like – including work times, family time and other social engagements – and ensure that the training you are adding to this schedule is manageable.
  2. Think outside the box. Get creative with what time you do have. Chances are you’ve a lot more ‘free’ time than you initially think. If you struggle fitting the demands of training for triathlon in, think about incorporating it into your day to day routine. For example, start cycling or running to and from work each day. This is a great way of banking some miles. You will be surprised how much this adds up over the week.
  3. Quality not quantity. If you are time-poor, ensure the hours you can train focus on quality rather than quantity. You’ll do yourself no favours wasting valuable time and hours on sessions which serve no purpose to you just for the sake of banking training. It’s much more effective to have two or three quality swim / bike / run sessions per week than adding a load of junk miles.
  4. Don’t over-commit. Recognise your limitations. If you are going to do something, ensure the demands and goals you are placing on yourself are realistic and achievable. Think about the sacrifices you will have to make and be cognisant in deciding to tackle them. It’s right to include loved ones in your decision making process too, as their support will be crucial to your success.

If the balance is right, the goals are realistic and everyone knows where they stand, triathlon is a hugely fun and accessible to fit around work and family commitments.

Now you know how you’re going to manage your time, how about entering a race?!

#51fiver Cotswold standard distance triathlon – 17th May 2020

Westonbirt Sprint Triathlon – 25th May 2020

Titan Brecon middle distance – 20th June 2020

How to keep motivated during the off season

The ‘Off season’ is exactly that. It’s a time to switch off, a time to leg go of the season that’s passed and enjoy a little break away from the usual regular routine.

This is more appropriate for the longer endurance athletes amongst you, but it applies to everyone who’s competitively involved in sports also. The demands placed on the bodies of those who compete in endurance-type sports such as running, cycling and triahtlons is great, and the hours of training and racing over the season is mentally draining. It takes it’s toll, hence why an off-season is really important.

It is highly recommended to give yourself a good couple of weeks (between 2 and 4 normally optimal) of complete rest after the season finishes. And I mean complete rest! Not a little jog here and there or a dip in the pool. Absolutely zero exercise. Now this may scare some of you – the thought of zero exercise and the feeling of doubt as to whether you will return to those ‘peak’ form days. But not only will this help reset your body, it’ll also get you fired up and motivated to get the head down and back in that “pain cave” ready to start a new block of training for the next season.

During the off season, it’s totally fine – and expected – to lose some fitness and put a little weight on too. It’s normal, natural, healthy and genuinely good for your longevity within sport. You shouldn’t expect to be in peak condition – both fitness and weight – year round. Try and you’ll burnout fast.

Omitting this rest is a recipe for distaster and the likelihood is you will either pick up an injury or permanently lose your mojo in due course!

However, once that rest is done and you’re eager to get back on the horse, ease yourself back into general exercise. This is a great time to try new sports because you don’t need to dive straight back into structured workouts. Triathletes spend a lot of time swimming, biking and running and don’t have a great deal of time for much else – the off-season is a perfect time to mix things up a little.

What about investing in a cheap mountain bike and hitting the trails with some mates? Or visit your local rock climbing centre and spending a few hours doing that? These are both great ways to expend that energy you’ve amassed but also allowing you and your mind to focus on something different.

If you take the rest seriously and give yourself that separation, I can guarantee your motivation levels will rise through the roof and you will be ready for a fresh new block of training.

Race Letter – The Flying Monk Malmesbury 10k 2019

DB Max descend on  the Flying Monk Football Ground in Malmesbury for the Flying MonMalmesbury 10k on Saturday 31st August and we are looking forward to welcoming you to this year’s event. #freebeer #freecider

Please click and read your race letter HERE carefully prior to race day. The race line-up and live result pages are available now HERE.

Please check your details very carefully and email your Race Timer HERE, if there are any errors. Please note, this is very important as if you race with incorrect details (gender, category, club), you may be disqualified.

Things to remember for race day:

  • Please ensure that you know your race number when arriving at the registration desk.
  • Please ensure that you bring your photo I.D with you for registering at the event.
  • Please be aware that it is an 8 to 12 minute walk from the car park to registration.

That’s all for now. Good luck with your final race preparations and we look forward to seeing you on Saturday 31st August.

 

 

Recover like a pro post-run

Whether you’re a professional or a couch to 5k runner, it doesn’t matter: recovering from your run sessions is vital regardless of the level you are at. Not only will it help aid muscle soreness or injuries and niggles occurring, but recovering properly will enhance your performance next time and that’s something ALL of us want right?

Here are some tips to help you nail that recovery!

Warm down. This is just as important as warming up. Just a gentle jog and 10mins of light stretching at the end is all that’s required to kick-start that recovery phase. Adding this into your regime, although may feel like a bit of a burden and pointless but it will help you a lot long-term.

Refuel. Aiming to consume some nutrition post-run should be high on the list. Research suggests to take full advantage of that key window (20-30min) post session to get some food in. This is to help repair, build and replace what was lost throughout.

Rehydrate. Again, another priority on the ‘recovery list’ is hydration. Not only should it be an essential post session or race, this should also take place pre-run too! This helps reduce the chances of cramping or dehydration creeping in mid-session, especially if you are running longer distances such as half, full and ultra marathons. Rehydrating after is very important and helps to replace what was lost through sweating throughout the run.

Sleep. Everyone knows the importance and benefits sleeping has on our bodies. Aim for 7-8hrs each night – this enables the body time to rest and repair and its especially important after a big session or race.

Listen to your body. If you’ve had a hard training session or race and are no doubt feeling the effects of it, such as fatigue and muscle soreness, be sure to take it steady for the next few days before jumping back into training. A suggestion would be to implement some cross-training such as swimming or spinning into your week to help the body moving and flush out that lattice with little to no impact on the body.

Give your body the respect it deserves.

Portishead Sprint Triathlon 2019 – Race Letter

It’s time for the  Portishead Sprint Triathlon DB Maxers! Saturday August 17th sees us back at Portishead Lido for the SOLD OUT event.

 

Please click and read your race letter HERE carefully prior to race day. The race line-up and live result page is available HERE.

Please check your details very carefully and email your Race Timer, if there are any errors. Please note, this is very important as if you race with incorrect details (gender, category, club), you may be disqualified.

Things to remember for race day:

  • Please ensure that you know your race number when arriving at the registration desk.
  • Your signed waiver from your race letter and your photo ID – you cannot race without these.

That’s all for now. Good luck with your final race preparations and we look forward to seeing you at Portishead on Saturday 17th August.

 

 

 

 

 

Race Letter – Westonbirt House Summer 10K – #finishinthebar

It’s time for the fourth Westonbirt Summer House 10k on Friday 2nd August DB Maxers!

Please click and read your race letter HERE carefully prior to race day

The race line-up and live result pages are available HERE.

Race bibs have been posted out to competitors up to bib number 432, if you are number 433 or over, you will need to pick up your race bib from registration on race day.

Please check your details very carefully and email your Race Timer, if there are any errors – this is very important as if you race with incorrect details (gender, category, club), you may be disqualified.

Please note that there are no transfers, refunds, deferrals and there are no day entries.

That’s all for now. Good luck with your final race preparations and we look forward to seeing you on Friday 2nd August.

#finishinthebar

Injury prevention

We are well into the competitive season now and our bodies are starting to feel the effects of all that hard training and racing. So now, more than ever, we’re at risk of niggles and injuries occurring and it’s important to keep an eye on early warning signs.

If you’ve been racing since the beginning of the year, your body is naturally going to start to feeling the effects of this. Racing is a draining experience and the risk of injuries is much higher post-race due to a number of factors, the main one being the time you take to recover.

So we’ve 4 tips to help you identify early warning niggles and nip them in the bud before they develop into a full blown injury.

  1. Take notice of any warning signs. If you start to feel a few niggles occurring, keep a check on them. Monitor them and note down changes in pain or severity. If these niggles persist, be sure to seek medical help from a physio or health profressional. Most niggles can be easily treated if caught early enough, so don’t risk it.
  2. Always warm up. A lot of us are guilty of neglecting this one. We’re all tight on time and the training session is usually all the time we have due to working commitments, so an additional 20-30mins warming up a luxury most can’t afford. However, not only will warming up help you perform better but will also reduce the chances of injury.
  3. Listen to your physio. We all think we know better! But if you’re paid for a physio, you may as well listen to them too! If your physio has pre-warned you that training with this niggle/injury could make it worse by continuing to “push” through it, listen to them. They are qualified and know what they are doing. Don’t risk putting yourself out for longer than you need to be.
  4. Do your strength training. Again, it’s an area many are guilty of neglecting, especially triathletes. We have 3 sports to train for and finding additional time for 1-2 strength sessions per week is not easy. However, it’s proven to reduce injury occurence so get to it!