Podium Places in Attard 10km and Team Time Trail

Hi Everyone,

Training is going really well at the moment. Thanks to the 20/20 KMS Scheme I am training a lot. At the moment I am training 3 times daily and 1 day rest a week. This means that I am training between 25 to 30hrs of training a week. I am still in the Base phase of my training. No speed work at all. With the results I got in the races I took part recently, I am very surprised but happy because everything is working fine including my nutrition.



On the 12th February, I took part in the Attard 10km. I was not expecting much as I continued training normally. The day before the race at 8.30pm I was still on my turbo trainer doing my session. I started the race trying to keep with the top guys till I could hang on. After 4km I was surprised that I was still in the leading pack. At half way point, I was in 5th place, 50m away from the leaders. Then at 2km to go, I increased the pace a lot and climbed up to 4th and at 1km to go I’ve put out all my energy I had in my body to earn 3rd Place and a new personal best time of 33minutes 50 seconds, just 5 seconds away from winner.



A week after I took part in the Zebbug Cycling 100km Road Race. I tried to go into some breakaways but the main group didn’t let me go. Unfortunately I was not part of the decisive breakaway at 60km to go. My coach Dermot Galea told me not to do anything until half of the race as we had to take the race as a training session. Seeing that I was not part of the breakaway I stayed in the main group working for others and keeping a good pace. Eventually finished with the main group in 12th place



On the 4th March I took part in the Annual Team Time Trial organised by Greens C.C. The Birkirkara St Joseph Team was composed of Rudolph Agius, Steve Chetcuti, Guest Rider Patrick Scicluna and I. Unfortunately I was not on top form as I had gastric flu during the week but fortunately I recovered a bit in time for the race. It was a great race. We were really cycling well and strong against very strong winds. We came 2nd and covered the 40km route at Salina Bay in a time of 58.55. The Greens A team were in a class of their own so the real battle was between us and The Cyclist C.C. for 2nd Place. Few seconds divided us till half way but we put in the highest gear and managed to get what we wanted.



The results were highly positive. I am very happy with my new PB on 10km. I was not expecting that time especially at this stage. I am so happy that managed to run with the top Maltese runners. The Team Time Trail was a great experience. What made it so wonderful was that all of us were cycling in a team for a common goal and not to show who is the strongest from all of us. It was a great pleasure to ride so fast among such friends and also with a good rider of the experience of Patrick Scicluna. Good Effort Guys, we did great. Was a pleasure riding with you!!!

Yours,

Keith

Gozo Training Camp

Hi Everyone

The year 2012 kicked off on a very high note. This year’s A Priority race are all to be held on a hilly course. My coach, Dermot Galea (Malta Triathlon Champion and level 3 British Triathlon Coach), assigned me a 4 day training Camp in Gozo. Following my coaches’ quote “you train for the race”. Gozo was the perfect option!

The first day of the training camp started with a 4.5km swim session at the MFA Ta’Qali pool, with club teammate Barry Farrugia. The session’s main focus was on Muscular Endurance. After we went to Gozo and settled ourselves in a flat at Qbajjar. We had a 50mins hilly run from Qbajjar to Victoria and back in the afternoon, followed by a 1hr Core work session. After the session, Barry had to take his daily treat, “panina bil - jam” with coffee. In the evening we went out for dinner, in a restaurant at Marsalforn.



The second day was the hardest day of the camp. Barry and I had a 4hr Hilly Long Ride. I covered 100km and it was really tough. After an Hour of warm up, we went to Xaghra and covered 10 laps of the Xaghra Circuit. This circuit was used to be part of the cycling championship and for the tour of Malta. I always stayed on the big ring including the Xaghra hill and covered 10l laps in 1hr 45mins at a steady pace.
At this point everything was fine (including the nutrition), however I decided to climb the Qbajjar hill. A very tough hill with instances at 20% and after that climbed the Dwejra hill. During the last 45mins I just had to survive and pray. It was nice to see Chef barry preparing food as I was starving, and not surprised seeing him eating his daily treat. Guess what? … ‘il panina bil-jam’. In the evening had an hour hilly run. My Legs were dead but was pleased that managed to keep my heart rate in the zone. I Ran from Qbajjar to Cittadella and back. A very nice route!



The third day was very difficult due to very bad weather. It was very windy and It was very dangerous to go out. In fact I was very close to be hit straight in the head by 2 pallets. Thank God nothing happened. I still continued the run and just prayed to arrive back to the flat safe. We had a bike session in the afternoon with some spin ups. Barry and I decided to do the session inside. It was a good choice that we had the turbo trainers with us. In the evening we had a hilly long run but coach Galea changed our schedule and we did another core work session due to very bad weather.



The fourth day started with a gentle easy bike session in the morning. Chef Barry cooked some pasta and we packed our stuff to return to Malta. However we had our coach waiting for us at the pool for a 4.2km Endurance Session. The day after I took part in the MAAA Qawra Road Running Race. I classified in 11th Place, in a time of 36.20 for 10.3km. Unofficial time for 10km would be 35.40. It’s a very impressive time considering the amount of training and hills done. It seems that everything is good as planned and the new training system is working.



I would like to thank Coach Dermot for his Kosovo training and advices during the camp, Ms Johanna Calleja for the nutrition plans especially for the one specific for the camp and last but not least a big thanks you to club teammate Barry Farrugia. Really enjoyed training with you mate.

That’s all for now

Yours in Sport

Keith