Bronze Award at the MOC Sports Awards 2011

Hi Everyone,

For the 4th consecutive year, I was nominated for the MOC Sports Awards Gala Night. I was very honoured to be nominated and this nomination gave me the opportunity to meet Olympic Champions Pietro Paola Mennea, Antonio Rossi and Yuri Chechi. On the 7th December, the Malta Olympic Committee organised the annual Gala night to award all those athletes who throughout this season had outstanding results.



I was awarded a BRONZE AWARD. Now my personal recorded improved to 4 Awards (1 GOLD, and 3 BRONZE). I managed to win such an award thanks to the bronze medal achieved in the Triathlon championships of the Small States of Europe in Cyprus Last March. This was my first medal from many to come in these championships. The Gala Night was organised in a very professional way. It was a night to remember because apart from winning the award, I spent it with my fiancée, met these Olympic champions and took the opportunity to take some photos as well



Training is going very well at the moment. I am focusing a lot on getting stronger and building up slowly. I changed completely my training compared to the last few years and now I am seeing the results thanks to my new brother/coach, 10 TIMES MALTA TRIATHLON CHAMPION DERMOT GALEA. I changed completely the way I eat as well. I have a nutrition diet planned according to each training phase and in 6 weeks I managed to lose 3.5kg of weight and at the same time keeping my normal strength constant.



I would like to thank the Malta Olympic Committee for presenting me THE BRONZE AWARD, a big well done for such a successful Gala night and a big thank you for the opportunity to meet great Olympic Champions. Wish you a Happy Christmas and a prosperous New Year

Yours,

Keith

2011 Season Round up

Hi Everyone

2011 Season was not the season I was looking for. It was a season where I had some ups but unfortunately many downs. It was a very unfortunate season health wise. I was sick for very long periods during the season, most of the times in crucial moments before a very important race that hampered my race performance. Looking back I think that since the season started early in January instead of March was the main factor as I did not had a good preseason training. I injured my hamstring before the Sicily - Malta Games last year due to the fact that pushed too much too early in the season after my break and was sick after the games spending 2 months mostly inside to recover than training and building for the new season. This hampered my performance in the National Duathlon Championships by only claiming a 3rd place.



After these championships I had a good build of training but again just before the TCSSE which was my main target of the year, got sick again. I did my best. Was first place till the start of the run but then slipped to third. After talking to my coach, we did some changes in my training by allowing me more recovery. Finally results were coming by claiming top 5 spots in both local cycling and running races, won a couple of races as well and a great performance in the Tour of Malta.

I got sick again just before the first race of the Birkirkara St Joseph Triathlon Series which I still won. After winning this race, I had a good summer of good training. I won the Triathlon Series for the 4th time in my career (a record), managed to go under the hour in Sprint Distance twice, came 2nd in Bedford Triathlon and first in Desford Triathlon in my category both races in the UK. I was in top form for the National Championships but got sick just before the race, and it was hard to defend my title with such a stiff competition and not in a good shape. At least the title remained in the family, which confirms our domination in the sport. After the championship I was 2 weeks sick in bed and had to compete in the Sicily – Malta Games. Sicily was not a great experience being given a controversial stop and go penalty in a drafting race and although still did not completed half of the race I knew that my race was over. I kept on pushing till the end just for the sake to make proud my country as I could



It was a season where I had a lot of challenges. However I learnt a lot during the year. I noticed that the more one gets popular, the more people get jealous. The more you want to excel in the sport, the less help you find sometimes. The more you win, the fewer friends you’ll have. It was so unprofessional when one day I was receiving such hate comments on my face book wall after a particular race from someone who is an educator and a coach. I think it is not a great example to show to students and athletes out there. It is better to accept defeat and just close your mouth and think about the next race. However I am glad that this year turned out this way. I lost some friends who used to help me a lot in the past, but now they are the PAST. This year I noticed who my real friends are, whom I have to listen and whom I have to ignore.



I know that some people were happy seeing me underperforming in the last month. Maybe 2011 was not my year although I still won the Triathlon series and Triathlete of the year award for the 4th time; however I just started training hard but sensible taking care of every detail. I will be back stronger, faster and quicker than these last two years. I am very determined, focused and am looking forward for a successful 2012.

Thanks a lot for following My blog. I try to keep it updated as much as possible.

Yours

Keith

A Sprint Finsh win

Hi Everyone

The first race of the birkirkara st joseph Triathlon Series was one to remember. I went into the race not in the best possible condition as i was very sick in the beginning of race week. I did not train for four days, so my target to go under the hour had to change to try and at least win the race.


(photo courtesy: George Bonnici)

I tried to start the race on a high momentum but from the first strokes in the swim i noticed that i was not that sharp. I tried to hang on with a relay team swimmer but the pace was very fast and since i had a triathlon and not a swim, i settled in my owm pace. I was feelimg strong but noticed that i was not so fast. Covered 750m in 11.30 and i was closly followed by team mate Carl Attard

Carl has a strong bike and a good run, so since am not in shape i thought that the race won't be an easy one to win. On the bike we pushed ourselves to the limit trying to open a gap but no one could make the difference. We both covered 20km just over 30mins and considering it was windy, the time was excellent. Same thing happened in the run. None of us could open a gap so the race had to be decided in a sprint finish.


(photo courtesy: Mariel Sacco)

At this stage of the race, the 2008 championships crossed my mind. I lost that championships in a sprint finish against my brother by a mere 6 seconds. Although i was in a better shape than him i lost the race. So i reduced alot my pace and waited for the right moment. I attacked at 800m to go. Carl responeded immediately but noticed that he was suffering. AT 200M TO GO I gave the last kick and went to win the race in 1.00.39. Only 20seconds away from my personal best

Considering i was not in shape, I am pleased with my performance but a bit dissappointed because i realised that i missed another good chance to go under the hour. I enjoyed doing the race because it was an exciting race till the end with 2 athletes give their utmost till the end based on true sportsmanship. These type of races makes one confirm how nice sports is.


(photo courtesy: Chris Azzopardi)

2 weeks after i particpated in the 2nd race of the National Cycling Championship. A 33km TT around the usual course in Salina. I had another great performance placing 4th in a time of 48.15 keeping an aveerage speed of 41.1km/hr. This is my best ever resut and placing in a Time Trial among the best Time trailist in Malta. Last year my best placing in a TT was 8th so there is a considerable improvement.


(photo courtesy: Mariel Sacco)

That's all for now

Yours

Keith

1st in 17km Agones Individual Time Trial

(Photo courtesy: Mr Warren Muscat)
Hi Everyone

Last Sunday I confirmed my current fine form as I won the 17.1km Time Trail organised by the Agones Sports Club. The Time Trail is the 2nd race of the Agones Sports Series.

I registered the best performance of the day as I covered the 17.1km in 25miniutes 07seconds keeping an average Speed of 41km/hr. Greens Cycling Club duo Fabio Spiteri and Gerald Said finished 2nd and 3rd respectively in 25.50 and 25.52


(Photo courtesy: Mr Warren Muscat

I am very happy with my performance. I felt very strong and very happy of keeping such a high average speed. At the moment I am in a good form and very happy as I am performing in every race I am doing. I am also pleased with the performance of my athlete Karl Cortis who came 2nd in the Mountain Bike Category and now he is 5th in the Agones Series General Classification. Well done mate!!!!

Will keep you updated

Keith

First Victory in a 10km Race

Hi Everyone

On Sunday 29th May I won my first ever 10km running race in the elite category in my home town, Mosta. I was looking for a personal best but with the windy condition is was nearly impossible to set a fast time so I focused on just winning the race

I took the lead from the very first kilometres. After 1km I was joined by other two runners. We remain together until the 5th kilometres were I significantly increased the pace and opened a good advantage which I manage to keep till the end.



I came home first, way in front from my opponents in a time of 36minutes. I am very happy with my performance because thanks to this win Birkirkara St Joseph regained the top spot in a running race and it was simply great coming first in my own home town Before this race,

I achieved another good result in the 2nd race of the National Cycling Championship held in San Martin Circuit. I placed 4th and was only beaten by other 3 cyclists in a sprint finish. I attacked in the beginning of the race and hoped to get other riders with me but was immediately reached by the main group.



Then the main favourites of the race made their move and I attacked with them. I happened to be with Etienne bonello and Maurice Formosa in the lead like the previous race. Clive Ebejer of Melita C.C. was also in the leading group and we worked really well together so that this attack will be successful. The race had to be decided in a sprint finish. Etienne won the race with Maurice 2nd, Clive 3rd and me 4th.

Train Safe

Keith

Another positive results in Mellieha 10km

Hi Everyone,

Last Sunday I took part in the Mellieha 10km. The route was very hilly so I was not expecting a Personal Best however I want a very solid and strong performance. At the moment my fitness is very good, so I was very confident in my running speed. I was very looking forward for this race and I was carried away with this excitement as I went out too fast in the first kilometres.



I tried to keep up with Mellieha A.C.Jason Martin in the first Kilometres. I realised that I was too fast so I decreased the pace. However I still kept a good momentum and managed to get friend and National Team mate Mark Zammit. We paced ourselves until the 5th kilometre as I felt reasonable good, so I pushed the pace. It was not a good idea as at 3km to go my heart rate was 195. I decreased a bit the pace and then managed to push the pace a bit afterward till the end.



I arrived home in 4th place and 3rd Maltese in a time of 35.30. A brilliant performance and the time was great considering the hilly route. I am very pleased with my form at the moment. Training is working and I am recovering well. I am really looking forward for other strong performances in the upcoming races

Train Safe

Keith

4th in Pennellu Championship Road Race

Hi Everyone,

On Sunday 24th April, I had another wonderful result by placing 4th in the first race in the Road Race Cycling National Championship. The race was held in the Hilly Pennellu Circuit in Mellieha. As soon as the race started I immediately went in the front of the main group. In the first two laps I tried a couple of attack but luck was not on my side and I was always caught buy the group. In Lap 4, the pace increased and most of the cyclists could not keep up the pace. I manage to hang. I was feeling my legs getting better and better after each lap. That was a good sign that I can give my 100% till the end




In Lap 5, Current Malta Champion, Maurice Formosa from Melita C.C. attacked. Only Etienne Bonello and I responded to his great attack which killed me legs for a few moments. We caught another Melita rider, the evergreen Patrick Scicluna who went on the attack in the early stages of the race. We started to work together to gain some advantage on the group. It was very windy and I was getting a bit tired but still tried to do my part in this attempt.



I did my best to stay with them but unfortunately when Maurice attacked in the penultimate hill my chain came off and I lost them. I put the chain in its place and tried to enter in the group. On the hills I was reducing the gap and when it was head wind in was loosing group. I am very pleased with my performance because it’s great for a triathlete to be competitive among to top Maltese cyclists. I try to do my best in the remaining races of the championship to honour the club colours as well.

Yours in Sport

Keith

4th Maltese in Tour of Malta

Hi Everyone,

2 weeks after the TCSSE, I participated in the Tour of Malta. This was my 5th Tour. My coach told me that it was not a good idea to do the tour as one of the reasons why I did not perform in the TCSSE was overtraining. In fact I was not feeling so good in the days leading to the tour. I could not push and I did very few training. No pushing just easy. I still decided to do it as I was finding it difficult to pull out so I decided to start and evaluate my performance and conditions day by day.

The first stage was a 26km Time Trial at the Salina Coast Road. I started the tour on a good note. I managed to keep an average speed of 40km.hr covering the distance in 39.06. It was very windy and I was riding very strong especially headwind but still was not feeling that strong and I suffered a bit in the last lap. I came home 17th overall and 8th Maltese.


(Photo Courtesy: Mr.Warren Muscat)

The Second Stage was a 90km Mass Start around San Martin Circuit. I managed to stay with the group which included all the best Maltese Cyclists. All those attacks killed a bit my legs and I felt them in the last 20km of the race. However I wanted to stay with the group at all costs no matter what, even if my legs were tired and full of cramps. I did a very nice race finishing in 21st place and 9th Maltese.


(Photo Courtesy: Mr Warren Muscat)

The Third stage, a 60km Mass Start around Nadur Circuit, was the best race of the tour, if not one of the best races in my career. I was one of the very few Maltese to stay with the best riders of tour managing to keep the frenetic pace they where riding. They pace was very fast that after 3 laps I was already dead and was wondering if will manage to finish the race. They were attacked after each turn around and I never pushed so much in a race. I wanted to stay with the best guys at al costs. At one point I was pushing so much that my chest was touching the handlebar. With 2 laps to go the group was fractioned in various small groups. I finished the race in 15th position and 3rd Maltese. In the general classification I moved up to 15th place and 4th Maltese overall



The 4th Stage was a 12.8km Time Trial at Zebbug by pass. It was the only race of the tour without strong winds. I had a very good race covering the distance in 18.21 keeping an average speed of 41.8km/hr. I came in 15th place and 7th Maltese. In the G.C. I remained in 15th place and 4th Maltese. I am very happy with my result because I was not expecting such a good result and after a period of overtraining. This was my best tour in my career and I would like to thank my club, Birkirkara St Joseph for the support and also to my mum for her great support. She came to support me in every single race and I felt that I was not cycling alone because my mum raced with me as well. THANKS MUM!!!!!

Yours in Sport.

Keith

Bronze Medal in TCSSE 2011

Hi Everyone

Finally I won a medal in the TCSSE. After 3 editions coming very close to win a medal, this year after all the hard training I managed to win a bronze medal in this year’s edition which was held in Cyprus. It was such a great emotion to be on the podium and being presented such a medal by the ETU President. One always feels a great sense of satisfaction when a target is reached after all the training and the sacrifices done to achieve it.

I did not had a very fast start as it was a beach start and I am not so good in it, however I immediately settled myself in the leading pack. In the first lap was not feeling that powerful as I expected but I got into a good rhythm in the second lap and came out of the water in 21 minutes. We had to run around 800m for T1 and all my hopes to go under the 2hrs were close to nil. After a good transition I went on my bike and started pushing to enter in a good group.



I managed to catch up 2 athletes, one of them was my teammate Mark and the other one was an athlete from Monaco. I realised that us three were leading the TCSSE. We settled ourselves in a good pace. However I was not feeling good. I vomited and was feeling a bit without energy. Things were not looking good for the run. I registered the best bike of the day covering 43km in 1hour 3mins.



In the Run, I immediately realised that my legs were not in the mood to push. I tried to keep the pace with Mark, who had a really good run but my legs were not in shape. I settled myself in 2nd place, however the athlete from Monaco, overtook me in the 2nd lap of the run. At that point, my aim was to defend the 3rd spot. I finished the race in 3rd place in 2hrs 7mins 30seconds.



I am very pleased with the bronze medal, however I am slightly disappointed because I was close for the gold medal and I know that if I was strong as I should have be, I could fight to win Gold till the end. At least the Gold medal went for Malta and in these occasions one has to put his individual targets to aside and put ones country first.

Now I have to see what went wrong. It was strange that I was not feeling well as I should have been at my peak. I did not expected to have such slow run as I was running really well in most of my track sessions. Considering that transitions were too long and bike and run where longer from the standard distances, the time is good however I was not feeling good within myself. The week leading to the race, was feeling very tired and was a bit sick. Maybe had a virus, however I have to evaluate everything in order that such thing does not happen again.


Yours in Sport

Keith